The digestive system is key to the body’s overall health, but how well do we take care of it? Good eating habits are of course A and Z. However, it is good to know the necessary vitamins that will keep it in shape.
In many people, the digestive system is the first to be affected by stressful conditions . Of course, stress alone is not enough to cause heartburn, indigestion, bloating, irritable bowel. It takes genetic background as well as poor dietary choices.
Regardless, digestive health is an important part of overall health. For a long time, the gut (along with its rich and necessary microbiome) has been called the second brain of our body .
Before you get to the point of thinking about supplementing with probiotics , it’s a good idea to carefully consider whether you’re getting the necessary nutrients your body needs for proper digestion.
Any deficiency can lead to problems such as fatigue , nausea , weak bones and a weakened immune system . The good news is that you can get all the vitamins you need for digestion by eating fruits, vegetables , and proteins .
What are the most important vitamins for digestion
In cases where you will need a supplement, it is necessary to consult your doctor first . The following vitamins are the most important for healthy digestion, according to American gastroenterologist Dr Ira Breite. How will you incorporate them into your eating habits?
B vitamins: Energy for the day
These vitamins are found in foods such as fish, poultry, meat and dairy products, as well as leafy vegetables and beans, and help the body form red blood cells and get energy from your food.
B vitamins are water-soluble , which means you can’t store them in your fat cells to use later. They should be a regular part of your diet.
The B vitamins, which play a catalytic role in energy metabolism, are:
- B1: Also known as thiamine, B1 helps the body convert carbohydrates into energy for cells and helps regulate appetite.
- B3: Also known as niacin, it is important for many functions of the digestive system, including the breakdown of carbohydrates, fats and alcohol.
- B6: Also known as pyridoxine, B6 helps the digestive system process the protein you eat.
- Biotin helps the body convert food into energy .
- B12: Plays a role in the nervous system and the production of blood cells. Vitamin B12 deficiency can cause anemia, neuropsychiatric syndromes and problems with walking.
Vitamin C: Proper absorption of iron
Because it is an antioxidant vitamin, most people associate vitamin C with the immune system and preventing colds, which is not at all wrong. But vitamin C is also necessary for digestion, because it helps the body absorb iron from food.
Doctors often see iron deficiency in patients with digestive problems. And it’s usually difficult to give supplements specifically to these patients because iron can cause constipation.
Those who follow a healthy diet do not need to take a vitamin C supplement, as it is found in many foods, including:
- Citrus fruits
- Berries
- Tomatoes
- Peppers
- Broccoli
- Fortified cereals
Vitamin D: Gut protection
Vitamin D helps the body absorb calcium and plays a catalytic role in the functioning of the neuromuscular and immune systems. In addition, healthy levels of vitamin D are associated with a reduced risk of colon cancer, according to a review published in Cancers in June 2021 .
There are three ways you can get vitamin D:
- With daily exposure to the sun.
- From foods rich in vitamin D, such as egg yolks, fish, liver, fortified milk and cereals.
- From nutritional supplements ( pay attention to the appropriate amounts ).
Vitamin A: What digestive problems is its lack associated with?
Vitamin A is mainly involved in strengthening vision, bone and reproductive health, as well as the immune system. Colorful fruits and vegetables, such as sweet potatoes , carrots, cabbage and other green leafy vegetables, as well as liver and milk, are rich sources of vitamin A.
Although vitamin A is not directly involved in digestion, certain gastrointestinal diseases can cause its deficiency. For example, vitamin A deficiency is more common among people with Crohn’s disease, according to a study in the World Journal of Gastroenterology . The researchers noted that a lack of vitamin A can make Crohn’s disease worse. This deficiency is also common in people with celiac disease.
