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The Best Vitamins For Gut Health
The importance of a healthy gut is no secret anymore. There are certain foods you can increase your intake of to nourish the gut, but here we will dig a little deeper to break down the vitamins that help to protect, heal and support the digestive system.
B Vitamins
Found primarily in fatty fish, dairy products, leafy greens and meat, B vitamins help the body create red blood cells and gain energy from food.
Vitamin C
Vitamin C’s antioxidant properties aids digestion by helping the body absorb iron as well as promoting healthy gums and teeth. Selenium
Selenium enhances the gut’s response to inflammation. A lack of selenium has been proven to increase stress and inflammation, leading to potential damage to the lining of the gut which causes leaky gut.
This important vitamin aids muscle, nerve and immune system function and helps the body absorb calcium. Find zinc naturally in lean beef, lamb, oysters and liver. Without it, good gut bacteria is exposed to potential harm, and it can cause blood sugar levels to fluctuate.
Vitamin C
Vitamin C is found in daily multivitamins and stand-alone supplements, but there are many excellent food sources, including:
Citrus fruits
Berries
Tomatoes
Peppers
Broccoli
Fortified cereal.
Vitamin D
Vitamin D helps your body absorb calcium and plays a key role in how your nerves, muscles, and immune system function, according to the NIH. What’s more, healthy levels of vitamin D are associated with a reduced risk for colon cancer, according to a 2015 study published in Gut.
There are three ways you can get vitamin D, the NIH explains:
Sun exposure
Vitamin D-rich foods, such as egg yolks, saltwater fish, liver, and fortified milk and cereal
Supplements
You may need a vitamin D supplement if you have an inflammatory bowel disease, such as Crohn’s disease, which is often associated with low vitamin D levels, according to a 2014 study in the World Journal of Gastroenterology. Other people who are at a greater risk for a vitamin D deficiency include:
Older adults
Breast-fed infants
People with dark skin
People with a liver disease or cystic fibrosis
Obese people or those who have undergone gastric bypass surgery
If you aren’t getting enough vitamin D from sunlight and food, talk to your doctor about a supplement. Keep in mind that you may already be taking a supplement that contains vitamin D. For example, many calcium supplements also contain vitamin D, according to the National Osteoporosis Foundation.
Colorful fruits and vegetables, such as sweet potatoes, carrots, kale, and other dark greens, as well as liver and milk are rich sources of vitamin A. For instance, vitamin A deficiency is more common among people with Crohn’s disease, according to a 2015 study in the World Journal of Gastroenterology. Mary Elizabeth Dallas contributed to this report.