Nutrition
By Nancy Adler
Anyone that knows me, knows that I am a proponent of vitamins. Especially certain vitamins that have anti-inflammatory potential. To take advantage of the possible benefits, you should start by eating foods with these vitamins. If you’re overweight a healthy diet can help you drop pounds, which can tame inflammation.
Inside your body, where you can’t see it or feel it, ongoing inflammation can trigger heart disease, cancer, diabetes and autoimmune disease like rheumatoid arthritis and psoriasis.
Keep in mind that more isn’t always better. Large amounts of certain vitamins can be risky. Talk to your doctor or a nutritionist before you take a supplement.
Let’s start with Vitamin A. It seems to play a role in keeping your immune system from overreacting and causing inflammation. Some studies on beta-carotene point to a slower progression of rheumatoid arthritis. Not getting enough vitamin A may put you at risk for Alzheimer’s disease. Foods rich in vitamin A are oranges, vegetables and some fruits — sweet potatoes, carrots, cantaloupe, papaya. Spinach and other dark-green, leafy veggies also have a lot.
Vitamin B6, folate (B9), and B12 can lower your levels of homocysteine, an amino acid that’s linked to a greater risk for heart disease and rheumatoid arthritis. But I can’t say for sure that lowering homocysteine will also lower your risk for disease. Foods rich in Vitamin B are beef, liver, Fish, red meat, and poultry. Eggs are also good for folate and B12. Fruits and veggies, beans, peas, and nuts will give you B6 and folate. Milk and dairy products will boost your B12.
Vitamin C is an antioxidant that helps get rid of free radicals that can damage cells and tissue, which means fewer triggers for inflammation. Regularly eating a variety of fruits and vegetables , which have antioxidants, can lower your chance of heart disease. But studies on supplements have been back-and-forth, with some showing benefits for heart disease and cancer, others not. Foods rich in Vitamin C are Citrus fruits — oranges, grapefruit, tangerines. Bell peppers, broccoli, and brussels sprouts also have high amounts of Vitamin C. Leafy greens and berries are also good sources.
Low Vitamin D levels have been linked to inflammatory diseases including, lupus, IBS and MS . But it’s unclear whether raising D levels will stave off these illnesses or prevent some age-related diseases. Only a few foods found in nature contain much vitamin D. Your body makes it when your skin is in sunlight. But it’s also in fatty fish, liver, beef, and egg yolks. And it’s added to some foods, such as milk. Too much vitamin D can upset the calcium balance in your body which can affect how certain heart and blood pressure medicines work. Check with your doctor if you take any medicines or have any chronic diseases before taking a supplement.
Vitamin E is another antioxidant that’s also an anti-inflammatory. Some research points to a connection between low levels of Vitamin E and a greater risk of Alzheimer’s disease .
Foods rich in Vitamin E are sunflower seeds, almonds, and other nuts, and oils made from them. You can’t go wrong with green, leafy vegetables, either.
Vitamin K lowers levels of inflammation
I can’t say we know yet if that also lowers your risk for related diseases. Foods Rich in Vitamin K are leafy greens, including kale, spinach, collards, and chard. Broccoli and brussels sprouts are very good, too. An important note about Vitamin K is that people who take the blood thinner warfarin or any other blood thinning medication need to eat a light steady amount of vitamin K to make sure their medication keeps working right. Talk to your doctor about what that means for you before adding Vitamin K to your daily vitamin regime
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
