Inflammation is a healthy response to acute injuries, but chronic inflammation increases your risk for conditions such as heart disease or arthritis. Certain nutrients, including some vitamins and minerals, can affect levels of chronic inflammation in your body. Get adequate amounts of these nutrients in order to maintain normal levels of inflammation, which can be measured by compounds such as white blood cells or C-reactive protein, or CRP.
Vitamin C
Vitamin C is a water soluble antioxidant vitamin, and it may have anti-inflammatory effects, according to the Linus Pauling Institute Micronutrient Information Center. Your vitamin C requirements are higher if you are a smoker. A higher intake tends to reduce the risk for cardiovascular disease and gout, and good sources include fruits and vegetables such as potatoes, citrus fruits, tomatoes, berries and bell peppers. Fruits and vegetables may also be anti-inflammatory because of their carotenoids, such as beta-carotene or lycopene, which are structurally similar to Vitamin A, a fat soluble vitamin.
Vitamins D and E
Vitamins D and E are fat soluble vitamins, and a deficiency of either one can increase your risk for inflammatory diseases such as heart disease. Your body may be able to produce sufficient vitamin D if you are a healthy individual with regular exposure to the sun, and food sources include fatty fish and fortified milk and cereals. Vitamin E is in foods with healthy fats, such as nuts, plant-based oils and avocados.
Magnesium
Individuals with a low intake of magnesium tend to have higher levels of CRP, which is a measure of chronic inflammation. Magnesium is an essential mineral for a healthy blood pressure, but it is a nutrient of concern because many Americans do not get enough, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Good sources of magnesium include nuts, whole grains, beans and green vegetables.
Vitamin B-6
Vitamin B-6 is a watersoluble vitamin, and low levels in your body may increase your levels of C-reactive protein, or CRP, as well as your risk for heart disease. However, supplementation does not necessarily have an anti-inflammatory effect. Vitamin B-6 is in fish, poultry, fortified cereals and some fruits and vegetables. Deficiency is not common, but you may be at higher risk if you are a vegan, or strict vegetarian, and you eat no animal products.
