9 Ways to Get Essential Vitamins and Minerals to Fight Inflammation

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.

vitamins

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

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.

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.

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