9 Ways to Get Essential Vitamins and Minerals to Fight Inflammation
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The Academy of Nutrition and Dietetics recommends a balanced diet. It is best to at least make sure you getting enough of the following vitamins and minerals.
1. Magnesium
To get enough magnesium, try to eat the following:
Avocados
Yogurt
Dark Chocolate
Nuts
Whole grains
Bananas
Magnesium deficiency is common today, as antibiotics can also make it difficult for our bodies to absorb magnesium. Magnesium alleviates stress and reduces inflammation.
RELATED ARTICLE: 8 Things That Cause Magnesium Deficiency
2. Coenzyme Q10
Coenzime Q10 is beneficial to the immune system. You can make sure to get enough by eating:
Liver
Beef
Sardines
Parsley
Walnuts
Researchers have found that people with cancer all have one thing in common- low levels of Coenzyme Q10.
3.Vitamin E
Vitamin E is very important for healing, and it makes your hair and nails look great! Get more Vitamin E in your body by eating:
Kale
Plant Oils
Spinach
Swiss Chard
Internally, vitamin E reduces inflammation.
4. Glutathione
Glutathione is found in every cell that your body has. It neutralizes cancer-causing free radicals and keeps your cells healthy. If you these foods raw, you will get a great boost!
cruciferous vegetables
garlic
avocados
squash
tomatoes
onions
Julian Whitaker, the founder/director of the Whitaker Wellness Institute, states that a depletion of glutathione is tied to aging and disease.
5. Vitamin K
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A few years ago, Dr. Bruce Ames published his research on vitamin K. He found that this vitamin guards the body against osteoporosis and heart disease. Get more vitamin K by eating:
Kale
Turnip greens
Mustard greens
Dandelion greens
Swiss Chard
A 2014 study found that people with high levels of vitamin K were 36% less likely to die from any natural cause.
REATED ARTICLE: THIS WATER IS NATURAL CURE FOR CANCER, HEART HEALTH AND INFLAMMATIONS
6. Vitamin B
Because vitamin B is in meat, vegans tend to suffer from vitamin B deficiency. However, some vegetables are packed with this vitamin! You can get enough vitamin B in your diet by consuming:
Meat
Fish
Eggs
Black-eyed peas
Bell peppers
Kale
A study out of Duke University Medical Center found that B vitamins reduces a person’s risk of macular degeneration.
7. Vitamin D
A recent studies at the Dana-Farber Cancer Institute have found that vitamin D inhibits cancer cells from growing. Colorectal cancer patients with higher levels of vitamin D lived longer than those with lower levels. Foods that naturally contain vitamin D are:
Fish Oils
Salmon
Mushrooms
Egg yolks
cheese
You can also get vitamin D from the sun.
8. Vitamin A / Beta-Carotene
The University of Maryland Medical center reports that beta-carotene converts into vitamin A when ingested. This is beneficial to eye health, the immune system, and even for healthy mucous membranes! You can get plenty of beta-carotene by eating:
Kale
Mustard greens
Collard greens
Turnip greens
Sweet potatoes
Canteloupe
9. Vitamin C
When most people think of vitamin C, they think of oranges. Oranges do contain a great deal of vitamin C, but it is found in other foods as well, including:
Kiwifruit
Pineapple
Blueberries
Pears
Bananas
The human body doesn’t produce its own vitamin C. Therefore, it is very important to consume foods that contain high levels of vitamin C. Researcher Mark Moyad, MD, MPH, of the University of Michigan suggests getting at least 500 mg of vitamin C a day to prevent cancer and lower the level of inflammation in the body.
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