6 Nutrients that Help Reduce Inflammation

6 Nutrients that Help Reduce Inflammation

Inflammation is a reaction of the immune system to ward off microorganisms that invade the body. However, if the production of the infection fighting immune cells increases in the absence of invading organisms and triggers inflammation, the immune cells attack the healthy body tissues. The abnormal immune response causes unwanted inflammation and damages the normal tissues of the body. Unwanted inflammation is associated with chronic disorders such as arthritis, fibromyalgia, asthma and inflammatory bowel disease. Studies have shown that chronic low grade inflammation increases risk of atherosclerosis.

Luckily, unwanted inflammatory response of the immune system can be averted with the help of dietary modifications. Certain nutrients are known to modify the function of the immune system and reduce inflammation.

To Reduce Inflammation Naturally, Make Sure That You Are Eating Sufficient Amount Of Foods Rich In The Following Nutrients:

1. Vitamin C:

Vitamin C is known for its antioxidant property that helps in fighting inflammation [1]. Inflammation increases oxidative stress in the inflamed tissues. By negating the free radicals that trigger oxidative stress, vitamin C helps in protecting the tissues from damage associated with inflammation. Furthermore, vitamin C helps in suppressing production of the pro-inflammatory proteins. Oranges, papaya, berries, bell pepper, kiwi, broccoli and cauliflower are some of the best sources of vitamin C.

 Vitamin C

2. Vitamin B6:

Studies have shown that people with high level of inflammation usually suffer from vitamin B6 deficiency [2]. Moreover, vitamin B6 is also capable of converting the pro-inflammatory omega-6 fatty acids into anti-inflammatory omega-3 fatty acids. Increasing intake of vitamin B6 can help in reducing the severity of chronic inflammatory illnesses. Some of the best sources of vitamin B6 include sunflower seeds, banana, soybeans, watermelon, avocado and poultry.

Vitamin B6

3. Vitamin D:

To fight inflammation, you need vitamin D [3]. According to studies, people with chronic inflammation usually have low blood level of vitamin D. Increase in the vitamin D level in the blood helps in improving the condition of people suffering from inflammatory conditions. There are a small number of dietary sources of vitamin D such as fatty fish, liver, egg yolk, mushrooms and vitamin D fortified food. However, if you have inflammation, you may need higher amount of vitamin D in the form of supplements.

Vitamin D

4. Vitamin E:

Vitamin E as a powerful antioxidant helps in fighting inflammation [4]. By neutralizing free radicals, it helps in reducing oxidative stress that causes inflammation. It is also known to help in blocking the pro-inflammatory molecules. Good dietary sources of vitamin E include almonds, seeds, green leafy vegetables and plant oil.

Vitamin E

5. Omega-3 Fatty Acids:

Omega-3 fatty acids are known for their anti-inflammatory property [5]. Low intake of these essential fatty acids makes a person vulnerable to inflammatory conditions. Studies have found an association between an omega-3 fatty acid deficient diet and increased risk of chronic diseases such as irritable bowel syndrome, Crohn’s disease and ulcerative colitis.

According to a study, omega-3 fatty acids are essential for the production of resolvins. Resolvins play an important role in inhibiting production of pro-inflammatory cells and chemicals and furthermore they prevent them from migrating to the site of the inflammation. Oily fish are the best sources of omega-3 fats.

Omega-3 Fatty Acids

6. Magnesium:

Magnesium is an important mineral your body needs to fight inflammation [6]. Magnesium deficiency induces immune stress and oxidative stress, thereby leading to unwanted inflammation. Increasing the concentration of magnesium in the blood helps in decreasing inflammation. Good dietary sources of magnesium include nuts, whole grains, leafy greens, bananas, beans, yogurt, avocado and fish.