PT Health Life – Inflammation in the body is a natural phenomenon to fight infection. However, if inflammation is not controlled, it can cause a number of dangerous diseases. There are many vitamins found in foods that help the body fight inflammation effectively.
1. How dangerous is inflammation?
Inflammation is a condition that frequently occurs in the body. The immune system creates inflammation to protect the body from injury, infection or disease.
Inflammation is divided into two types: acute inflammation and chronic inflammation based on the duration of the disease. Acute inflammation occurs quickly and ends in a short time, while chronic inflammation will last for months or years if the immune system is not enough to fight the initial pathogens.
When the body is injured or encounters an inflammatory agent, the immune system will be activated to repair and regenerate the wound to return the body to its original state. However, if chronic inflammation is not controlled, it will contribute to chronic diseases such as cardiovascular disease, diabetes, obesity, cancer, Alzheimer’s disease…
2. Which vitamins help fight inflammation?
2.1. Vitamin C
Vitamin C is one of the best immune system boosters of all the essential vitamins. Vitamin C is a very powerful antioxidant , supporting the immune system in attacking bacteria and viruses. Acute infection reduces the amount of vitamin C in white blood cells, especially lymphocytes, leading to vitamin C deficiency. Therefore, regular supplementation is necessary for good health because the body does not produce it on its own. produce this vitamin.
According to recommendations, the daily need and amount of vitamin C is 90 mg for women and 75 mg for men. Vitamin C is found in many foods such as: Broccoli, oranges, grapefruit, strawberries, tomatoes,…
2.2. Vitamin A
Vitamin A helps keep the immune system in balance, not overactive and leading to inflammation.
Vitamin A exists in two forms, including provitamin A and vitamin A. Both forms act as an antioxidant that protects the body against harmful free radicals. Provitamin A (beta-carotene, alpha-carotene and beta-cryptoxanthin) has antioxidant properties. Carotenoids fight free radicals, highly reactive molecules that can harm your body by creating oxidative stress. Oxidative stress is linked to various chronic diseases such as diabetes, cancer, heart disease, and cognitive decline.
Healthy food sources of vitamin A include carrots, collard greens, kale, spinach and leafy vegetables…
2.3. Vitamin B group
Patients with vitamin B6 deficiency will often have high C-reactive protein (CRP) levels. This is a compound that has the ability to cause inflammation, especially in autoimmune inflammatory diseases such as rheumatoid arthritis. You can use some foods rich in vitamin B such as kale, mushrooms, bell peppers, cantaloupe, tuna and poultry.
In addition, vitamin B also has another form, folate, so you can supplement folic acid daily in low doses to reduce inflammation with foods such as liver, asparagus, dark green leafy vegetables…
2.4. Vitamin D
The body’s immune system overreaction is responsible for the severity and risk of death associated with viral illnesses such as influenza. Many studies show that vitamin D regulates the cytokine profile of autoimmune diseases through limiting the excessive production of proinflammatory cytokines, such as TNF and interleukin-12, and thus leads to inhibition of inflammation.
Therefore, if the body has a sufficient amount of vitamin D, it will be able to effectively protect and control various pathogens, especially parasites, protozoa and some fungal infections, while also preventing adverse reactions. inflammatory response of the body. In addition to the natural source of vitamin D available in sunlight, it can be supplemented from food sources such as fish, egg yolks, milk…
2.5. Vitamin E
Vitamin E is a powerful antioxidant , which helps the body fight infections. This is one of the most effective nutrients for immune function, as it helps keep T cells in the body operating at peak performance.
In nature, foods rich in this micronutrient can be found in seeds such as sunflower seeds and almonds. Some fruits and vegetables such as avocado and spinach are also rich in vitamin E. Vitamin E is quite safe for the human body. Excess vitamin E will be quickly eliminated by the body, has virtually no effect on health, and has no side effects when used in the right dose.
3. When is it necessary to take anti-inflammatory supplements?
If the patient does not absorb enough vitamins through their diet, they will need to use supplements. However, the type of vitamin to use, the dosage and how to use it requires a doctor’s prescription. Because even though it is a vitamin, if taken in excess, it can be toxic to the body.
– Vitamin A overdose can cause jaundice, headache, stomachache, vomiting, dizziness…
– Using high doses of vitamin C for a long time can create oxalate stones (due to dehydroascorbic converting into oxalic acid), or urate kidney stones, loose stools, digestive disorders, and reduced red blood cell durability.
– If you supplement too much vitamin B, you may experience some symptoms such as: blurred vision, abdominal pain, nausea, vomiting, frequent urination, etc.
– When using high doses of vitamin D for a long time, it will lead to poisoning due to excess vitamin D, causing headaches, dizziness, anorexia, dry mouth, cramps, constipation, nausea, muscle pain, bone pain, and damage. Kidney damage, high blood pressure…
– On average, an adult needs about 100 – 400 IU of vitamin E/day. Using high doses of vitamin E can cause side effects such as fatigue, headache, nausea, and rash.
