Inflammation is part of the body's natural response to injury and infection. Learn how it works and discover nutrients involved in normal immune function and protection from oxidative stress.
Redness, warmth, swelling and pain are some of the classic signs of inflammation. While we often think of inflammation as something negative, it is actually part of the body's natural response to injury, infection and other forms of stress.
Nutrition cannot simply switch inflammation on or off. However, a varied and balanced diet provides essential nutrients involved in normal immune function, protection from oxidative stress and other processes that help keep the body functioning normally.
So what exactly is inflammation, and where do nutrients such as vitamin C, vitamin E, zinc and selenium fit into the picture?
Key Takeaways
- Inflammation is a natural biological response to injury, infection and other potentially harmful stimuli.
- Short term inflammation is an important part of the body's defence and repair processes.
- Persistent inflammation can have many different causes and should not be treated through supplements alone.
- Vitamin C, vitamin E, zinc and selenium contribute to the protection of cells from oxidative stress.
- Vitamin C, vitamin A, zinc and selenium contribute to the normal function of the immune system.
- A varied diet, regular movement, sufficient sleep and other healthy lifestyle habits provide the foundation for overall health.
What is inflammation?
Inflammation is part of the body's natural defence response. It can occur when tissues are injured, when the immune system detects pathogens or when the body encounters certain physical or chemical stimuli.
During an inflammatory response, the immune system coordinates a complex series of processes involving immune cells, blood vessels and signalling molecules.
This response helps the body deal with the original trigger and begin the processes needed to restore normal tissue function.
Inflammation itself is therefore not automatically something we should try to eliminate. It is an important biological process.
What are the signs of acute inflammation?
The classic signs of acute inflammation are:
- Redness
- Warmth
- Swelling
- Pain
- Reduced function in the affected area
Think about a small cut or an injured ankle. The area may become warm, red or swollen as the body responds.
Not every type of inflammation produces visible signs, however. The symptoms and processes involved depend on the underlying cause and the part of the body affected.
What can trigger inflammation?
Many different things can initiate an inflammatory response. Common examples include:
- Bacteria, viruses and other pathogens
- Physical injuries
- Foreign materials entering the body
- Heat, cold or ultraviolet radiation
- Certain chemical irritants
- Some immune system responses
The appropriate response depends entirely on what is causing the inflammation. This is one reason why persistent, severe or unexplained inflammation should be assessed by a healthcare professional rather than self treated with supplements.
What is the difference between acute and chronic inflammation?
Acute inflammation is generally a relatively short term response to something such as an injury or infection. It forms part of the body's normal defence mechanisms.
Chronic inflammation is different. It can persist for longer periods and may be associated with a wide variety of underlying factors and health conditions.
Because chronic inflammation can have many causes, there is no single food, nutrient or supplement that should be presented as a universal solution.
Which nutrients are relevant to normal immune function and oxidative stress?
Instead of looking for vitamins that supposedly stop inflammation, it is more useful to understand the normal functions that essential nutrients perform in the body.
1. Vitamin C
Vitamin C contributes to the normal function of the immune system and to the protection of cells from oxidative stress.
It also contributes to normal collagen formation for the normal function of skin, bones, cartilage and blood vessels.
Natural sources include citrus fruits, berries, kiwi, peppers and broccoli.
2. Vitamin E
Vitamin E contributes to the protection of cells from oxidative stress.
It is a fat soluble vitamin naturally found in foods including nuts, seeds and vegetable oils.
Rather than describing vitamin E as anti inflammatory, its established nutritional role in protecting cells from oxidative stress provides a clearer way to understand why it matters.
3. Vitamin A and beta carotene
Vitamin A contributes to the normal function of the immune system and to the maintenance of normal skin and mucous membranes.
Beta carotene is a carotenoid that the body can convert into vitamin A.
Natural sources of beta carotene include carrots, sweet potatoes, pumpkin and leafy green vegetables.
4. Zinc
Zinc contributes to the normal function of the immune system and to the protection of cells from oxidative stress.
It also contributes to normal protein synthesis and the maintenance of normal skin, bones, hair and nails.
Dietary sources include meat, shellfish, dairy products, legumes, nuts and seeds.
5. Selenium
Selenium contributes to the normal function of the immune system and to the protection of cells from oxidative stress.
It also contributes to normal thyroid function and the maintenance of normal hair and nails.
Selenium occurs naturally in foods including fish, eggs, meat and certain nuts.
6. Omega 3 fatty acids
Omega 3 describes a family of polyunsaturated fatty acids that includes EPA and DHA.
DHA contributes to the maintenance of normal brain function and normal vision when the required daily intake is reached. EPA and DHA contribute to the normal function of the heart at the applicable daily intake.
Fatty fish are natural dietary sources of EPA and DHA, while certain microalgae provide a vegan source.
Aavalabs offers both Premium Omega 3 Fish Oil and Vegan Omega 3 from Algae.
7. Curcumin and turmeric
Turmeric is a plant in the ginger family and has a long history of culinary use. Its characteristic yellow colour comes largely from compounds called curcuminoids, including curcumin.
Curcumin has attracted considerable scientific interest and continues to be studied in relation to numerous biological processes.
However, this does not mean turmeric supplements should be presented as a treatment for inflammation.
Our Curcumin formula combines turmeric derived curcumin with additional ingredients as part of its formulation.
What is oxidative stress?
Oxidative stress occurs when there is an imbalance between reactive molecules and the body's ability to manage them through its antioxidant defence systems.
This is different from inflammation, although the two biological processes can interact.
Several essential nutrients contribute to the protection of cells from oxidative stress, including vitamin C, vitamin E, zinc and selenium.
This is why describing their recognised antioxidant role is more accurate than simply labelling these nutrients as anti inflammatory.
Can food reduce inflammation?
Individual foods should not be treated as medicines for inflammation. What matters more is the overall pattern of your diet.
A varied diet containing vegetables, fruit, whole grains, legumes, nuts, seeds, sources of protein and healthy fats provides essential nutrients and other naturally occurring compounds.
Rather than focusing on a single anti inflammatory superfood, aim to build variety across your meals.
What lifestyle habits support your overall wellbeing?
Nutrition is only one part of the picture. Everyday habits can also influence your overall health and wellbeing.
- Eat a varied diet: Include plenty of different plant foods alongside appropriate sources of protein and healthy fats.
- Move regularly: Find forms of physical activity that fit naturally into your lifestyle.
- Prioritise sleep: Give your body sufficient time for rest and recovery.
- Avoid smoking: Smoking exposes the body to numerous harmful substances.
- Manage stress: Create regular opportunities for rest, movement and activities you enjoy.
- Use supplements thoughtfully: Supplements should complement a varied and balanced diet rather than replace it.
Frequently Asked Questions
Is inflammation always bad?
No. Acute inflammation is part of the body's natural response to injuries, infections and other potentially harmful stimuli. Problems can arise when inflammation persists or occurs inappropriately, which can have many different underlying causes.
Which vitamins support the immune system?
Several nutrients contribute to the normal function of the immune system, including vitamins A, C, D, B6, B12 and folate, as well as zinc, selenium, iron and copper.
Which nutrients protect cells from oxidative stress?
Vitamin C, vitamin E, zinc, selenium, copper, manganese and riboflavin contribute to the protection of cells from oxidative stress.
Is oxidative stress the same as inflammation?
No. Oxidative stress and inflammation are distinct biological processes, although they can interact. Oxidative stress describes an imbalance involving reactive molecules and antioxidant defence systems, while inflammation is an immune and tissue response to potentially harmful stimuli.
Is omega 3 anti inflammatory?
EPA and DHA are widely studied in nutrition science, including research into inflammatory processes. For food supplement communication in the EU, however, it is important to distinguish scientific research from authorised health claims. Established claims for EPA and DHA include their contribution to normal heart function at the required intake, while DHA also contributes to normal brain function and normal vision.
Does zinc help wounds heal?
Zinc contributes to normal protein synthesis, normal DNA synthesis, normal function of the immune system and the maintenance of normal skin. These recognised functions are different from claiming that a zinc supplement treats wounds or accelerates wound healing.
Can supplements treat chronic inflammation?
Supplements should not be used as a substitute for diagnosis or treatment of persistent inflammation. Chronic inflammation can have many possible causes. If you experience persistent or unexplained symptoms, speak with an appropriate healthcare professional.
Support the body, rather than fighting its natural processes
Inflammation is often discussed as something we need to fight, but the reality is more nuanced. A normal inflammatory response is part of the way the body protects itself.
Instead of searching for one anti inflammatory vitamin or supplement, focus on providing your body with the nutrients it needs for normal functions.
Vitamin C, vitamin E, zinc and selenium contribute to the protection of cells from oxidative stress, while several essential nutrients contribute to normal immune function.
Combine a varied diet with movement, sleep and other healthy lifestyle habits, and use supplements thoughtfully when they are appropriate for your individual needs.