Top 5 Minerals And Vitamins To Fight Inflammation
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We all know how important it is for the body to have the right dose of vitamins and minerals on a daily basis.From providing the body with immense energy and zest to nutrition, and fighting against the elements that cause ill-health, vitamins and minerals are a must-have for balanced well-being. Recent studies by medical experts from across the globe also emphasise on the importance of minerals and vitamins in fighting inflammation.
Researchers have found that diet can play an important part in reducing inflammation. Certain vitamins, in particular, may help control inflammatory processes in the body.
A checklist on the minerals and vitamins that our bodies need:
Inflammation can be friend or foe to your body. As a friend, it can help the body defend itself against viruses and bacteria that cause diseases. As a foe, the not-so-friendly part is when it happens without a reason. This is when foreign elements attack the body, and can be damaging – rheumatoid arthritis, autoimmune diseases, cancer, dementia, Alzheimer’s, and even diabetes have been shown to be in a relationship with chronic inflammation, opine medical experts.
Here’s a list of minerals and vitamins that you need, to be able to fight off the not-so-friendly inflammation:
- Explore the power of Coenzyme Q10 – Coenzyme Q10 is produced naturally in the body. However, if disease strikes, it can be depleted. Chest pains and fibromyalgia are some of the pains caused because of the lack of CoQ10, which is why the same needs to be consumed in moderate amounts. Controlled trials have proven the use of CoQ10 and its benefits, and some of the best sources for the same are cauliflower, organ meats, sardines, mackerels, broccoli, and spinach.
- Bring on the sunshine with vitamin D – While a walk under the sun can provide the body with enough vitamin D, your diet should also have enough of the same, to beat inflammation. Vitamin D plays a very important role when it comes to modulation of inflammation. As an agent, it helps regulate the inflammatory cytokines production in the body, and doesn’t allow the growth of pro-inflammatory cells as well. Some of the best sources for vitamin D are organs of animals, egg yolks, fish, and milk. For vegans and vegetarians, one can look at green peas, herbs, mushrooms, and cheese.
3. A healthy bowl of vitamin C – It is a known fact that vitamin C is water soluble, and as an anti-inflammatory agent, it provides plenty of benefits to the body. A study, as published by the Linus Pauling Institute Micronutrient Information Center, under Oregon State University, opines “Adequate dietary intake of the antioxidant vitamin, vitamin C, is also important because free radicals have pro-inflammatory effects”. The best sources for vitamin C to beat inflammation are plenty of Mediterranean staples such as grapefruit, orange, limes, berries, cherries, and pineapple.
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4. Magnesium is magical for the body – Studies from the Institute of Medicine (IOM) – Food and Nutrition Board show “As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur”. Dried coriander, basil, dark chocolate, pumpkin seeds, Brazilian nuts, cashews, and almonds have plenty of magnesium in them, which, studies say, can help as anti-inflammatory agents. You can also find magnesium in abundance in spinach, seeds, nuts, and legumes, all of which can help fight inflammation within the body.
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5. Chomp on a salad of vitamin K – Fresh produce from the market, consisting of leafy greens, should be a staple in your fridge. Reason being, the vitamin K in leafy greens acts as a gladiator that can beat inflammation! Studies have shown that leafy greens have plenty of antioxidants in them that help restore the health and wellbeing of cells in the body, and contain anti-inflammatory flavonoids too. Dieticians and health experts advise having them as raw embellishments on salads, or in the form of juices or side dishes. Some of the best sources for vitamin K include spinach, broccoli, lettuce, avocado, green grapes, and kiwi fruit.
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Do get in touch with your doctor to know the right amount of consumption for every mineral and vitamin. Stay healthy, stay pain-free!