9 Ways to Get Essential Vitamins and Minerals to Fight Inflammation

9 Ways to Get Essential Vitamins and Minerals to Fight Inflammation

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.

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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.

9 Ways to Get Essential Vitamins and Minerals to Fight Inflammation

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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