Whether you take your daily health care vitamin without missing a beat or you want to learn more about the advantages of vitamins for your body, there's a lot to learn about the importance of vitamins for digestion and intestinal health.
Our digestive system not only aids in the digestion of the food and nutrients we consume on a daily basis, but it also aids in immunological function. Digestion and immunological function are two intertwined systems. They collaborate to ensure efficient nutrition absorption as well as the excretion of pollutants and the protection of the environment.
Why is digestive health so important?
"All disease begins in the stomach," Hippocrates, the founder of medicine, declared thousands of years ago, and this is still true today. The digestive system is the most important system in your body. The Low-FODMAP Diet1, which is great for balancing your microbiota, is undoubtedly something you've heard about. Your gut microbiome consists of billions of bacteria and their gene products that dwell in your intestine. Gut bugs are bacteria that play a role in a variety of body activities. Digestion, metabolism, weight control, and immunity are among them. Gut bugs have an important role in brain function and mental health, according to new studies.
Foods for a Healthy Digestive System
Grains in their natural state
Fibre is abundant in whole grains. When gut bacteria digest fibre, short-chain fatty acids are produced, which help the cells lining the colon operate properly. ii
Green Leafy Vegetables
Leafy green vegetables include fibre that can aid in the development of healthy gut microbiota.
Fruits with a Low Fructose Content
If you're prone to gas and bloating, it's possible that fruit sugar is to blame. Fructose is abundant in fruits such as apples, pears, and mangos. Bananas, blueberries, and citrus fruits have a lower sugar content and are therefore less prone to produce flatulence.
Occasionally, everyone has digestive symptoms such as bloating, gas, heartburn, nausea, constipation, or diarrhoea.
These symptoms, on the other hand, might create severe disruptions in your life if they occur regularly.
Fortunately, you can improve your gut health by changing your food and lifestyle.
Here are 11 vitamins with scientific backing that can help you improve your digestion naturally.
Vitamin A is a water-soluble antioxidant that plays a critical function in intestinal health. Mucosal tissues make up the gastrointestinal tract (GI), often known as the digestive system. These tissues are in charge of keeping the digestive tract in sync with all of the digestive organs by secreting substances that absorb nutrients from meals and make the whole process easier.
Adequate vitamin A consumption from food and supplements keeps the digestive tract in good shape and prevents it from malfunctioning. Under normal circumstances, the RDA for vitamin A is 900 mcg for males and 700 mcg for females. The dosages should be increased to 770 and 1300 mcg, respectively, during pregnancy and breastfeeding
According to the National Institutes of Health, these vitamins are found in proteins like fish, chicken, meat, and dairy products, as well as leafy greens and beans, and they help your body make red blood cells and acquire energy from the food you consume. B vitamins are water-soluble, which means they can't be stored in fat cells and used later; they must be consumed on a regular basis.
B1, also known as thiamine, is a vitamin that aids in the conversion of carbohydrates in your food into energy for your cells and the regulation of hunger.
This vitamin, sometimes known as niacin, is necessary for a variety of digestive activities, including the digestion of carbohydrates, lipids, and alcohol. Pellagra is a condition caused by a niacin deficit that produces severe vomiting and diarrhoea.
B6, also known as pyridoxine, is essential for your digestive system to properly handle protein.
This B vitamin aids in the production of cholesterol and the digestion of proteins, carbs, and fatty acids in the digestive tract.
Carbohydrates, proteins, and lipids are all broken down by this enzyme.
According to the American Chemical Society, B12 is involved in the brain system, blood cell creation, and the body's utilisation of folic acid and carbohydrates. The National Institutes of Health warns that a vitamin B12 shortage can lead to anaemia.
Many people associate vitamin C with the immune system and avoiding colds because it is an antioxidant, but according to the National Institutes of Health, this vital vitamin also assists digestion by assisting healthy teeth and gums and aiding iron absorption.
Vitamin C is present in daily multivitamins and standalone supplements, but it can also be found in a variety of foods, such as:
According to the National Institutes of Health, vitamin D aids calcium absorption and is essential for the proper functioning of your neurons, muscles, and immune system. Furthermore, according to a 2015 study published in Gut, adequate vitamin D levels are linked to a lower risk of colon cancer.
There are three ways to obtain vitamin D:
exposure to the sun
Foods high in vitamin D, such as egg yolks, saltwater fish, liver, and fortified milk and cereal
According to a 2014 research published in the World Journal of Gastroenterology, if you have an inflammatory bowel condition like Crohn's disease, which is typically related to low vitamin D levels, you may require a vitamin D supplement. Others who are more susceptible to vitamin D insufficiency include:
Adults in their later years
Infants who have been breastfed
People suffering from cirrhosis or cystic fibrosis
Obese persons or those who have had gastric bypass surgery are at a higher risk.
If you don't receive enough vitamin D through diet and sunlight, see your doctor about taking a supplement. Keep in mind that you could already be taking a vitamin D pill. According to the National Osteoporosis Foundation, many calcium supplements also include vitamin D.
According to the National Institutes of Health, vitamin A is involved in improving vision, bone health, and reproductive health, as well as aiding the immune system. Vitamin A is abundant in colourful fruits and vegetables such as sweet potatoes, carrots, kale, and other dark greens, as well as liver and milk.
Although vitamin A is not intimately implicated in indigestion, it might make you prone to a vitamin A deficit if you have certain gastrointestinal illnesses. According to a 2015 study published in the World Journal of Gastroenterology, vitamin A insufficiency is more likely in persons with Crohn's disease. Vitamin A deficiency, according to the researchers, can exacerbate the imbalance between the generation and elimination of free radicals in the gastrointestinal mucus lining of persons with cancer.