Your
digestive health depends on essential vitamins — vitamins your body doesn't
make. Find out how to add them to your diet and when you may need a vitamin
supplement. Essential vitamins are termed "essential" because your
body needs them but can't make them. Since the body doesn't produce them
naturally, you need to get these vitamins from the foods you eat or from
vitamin supplements.
All essential
vitamins are important for digestive health, just as they are for the rest of
your body, but some play specific roles in digestion. In most cases, you can
get the nutrients you need from a healthy diet, but it may not hurt to take a
multivitamin supplement and an extra supplement of vitamin D.
Types of
Vitamin and their importance
Vitamin A is a natural antioxidant. It belongs
to a class of pigments known as carotenoids which include the yellow, red and
orange pigments that give many vegetables and plants their coloring. It has
been found to enhance immune system functions by supporting and promoting the
activities of white blood cells as well as other immune related cells. It also
helps to inhibit free radicals and their damaging effects which have been
associated with arthritis, heart disease and the development and progression of
malignant cells (cancer). It helps in strengthening immunity against
infections, helps in good vision, and keeps skin and the linings of some parts
of the body such as the nose healthy. Food Sources - Vitamin A comes from
animal sources, such as eggs, meat, fortified milk, cheese, cream, liver,
kidney, cod, and halibut fish oil.
Vitamin B1:
also called thiamine or thiamin is a water-soluble B-vitamin involved with many
cellular functions including carbohydrates metabolism, break down of amino
acids, production of certain neurotransmitters and multiple enzyme processes
(through the coenzyme thiamin pyrophosphate, or TPP). Thiamine is also important in the regulation
of appetite. Vitamin B can be found in small amounts in a wide variety of
foods. Pork, sunflower seeds, yeast, peas and wheat are a few examples. Very
little thiamin is stored within the body and must be consumed on a regular
basis. A deficiency may result in weakness, loss of appetite, nerve
degeneration and irritability.
Vitamin B2: A
shortage of this vitamin, which is also known as riboflavin, can result in
sores and a swollen tongue and mouth. It plays a key role in energy metabolism,
and for the metabolism of fats, ketone bodies, carbohydrates, and proteins. It
can be found in liver, mushrooms, spinach, milk, eggs and grains. Because it is
water-soluble, there is minimal storage of riboflavin within the body and when
dietary intake is insufficient, deficiency can occur (usually accompanied with
other vitamin deficiencies).
Vitamin B3: also known as Niacin, is an essential vitamin required for processing fat in the body,
lowering cholesterol levels, and regulating blood sugar levels. Having enough
niacin, or vitamin B3, in the body is important for general good health. As a
treatment, higher amounts of niacin can improve cholesterol levels and lower
cardiovascular risks. Niacin can be found in grains, liver, fish and chicken.
Vitamin B5
also known as Pantothenic Acid is water-soluble like other B vitamins which plays an important role in
cellular metabolism, cognitive health and function, enhancing the immune system
and supporting the functions of the nervous system. It is an essential vitamin
required by the body for cellular processes and optimal maintenance of fat. Small
amounts of vitamin B5 are found in numerous foods, with high concentrations
found in meats, whole grains, legumes, eggs and broccoli.
Vitamin B6: The other
name for this vitamin is pyridoxine. It is very important in helping your
digestive system process all the protein you eat. It has several important
functions such as allowing the body to use and store energy from protein and
carbohydrates in food. It also helps in forming haemoglobin, the substance that
carries oxygen around the body. Pork, chicken or turkey, fish, bread, whole
cereals such as oatmeal, wheat germ and rice, eggs, vegetables, soya beans,
peanuts, milk, potatoes, and some fortified breakfast cereals are good sources of vitamin B6.
Vitamin B12
has several important functions and is involved in making red blood cells and
keeping the nervous system healthy. It helps in releasing energy from the food
we eat and helps in processing folic acid. A lack of vitamin B12 could lead to
vitamin B12 deficiency anaemia. Meat, salmon, cod, milk, cheese and eggs are
good sources of vitamin B12.
Vitamin C is
a water-soluble antioxidant essential for human health and life. It is useful
in wound healing of all types. From cuts and broken bones to burns and recovery
from surgical wounds, vitamin C taken orally helps wounds to heal faster and
better. Vitamin C helps to prevent cancer. Its antioxidant properties protect
cells and their DNA from damage and mutation. It supports the body's immune
system, the first line of defence against cancer, and prevents certain cancer-causing
compounds from forming in the body.
Vitamin D is
a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2,
and D3. It can affect as many as 2,000 genes in the body. It is essential for normal growth and
development, the formation and maintenance of healthy bones and teeth, and
influences the absorption and metabolism of phosphorus and calcium. It is
necessary for proper muscle functioning, bone mineralization and stability, and
multiple immune functions. For digestive health, vitamin D helps build strong
teeth, and many studies show that being low on vitamin D may increase your risk
of colon cancer.
Vitamin E: The majority
of vitamin E's benefits stem from its antioxidant qualities. That means it
combines with oxygen and destroys free radicals. It protects polyunsaturated
fats and other oxygen-sensitive compounds such as vitamin A from being
destroyed by damaging oxidation reactions. Vitamin E can protect against heart
disease and may slow the deterioration associated with aging. It helps to promote
cardiovascular health, enhanced immune system function, aid in skin repair and
to protect cell membranes from damage caused by free radicals. Vitamin E
contributes to proper blood flow and clotting as well as cognitive health and
function. Sources of vitamin E are herbs such as cloves and oregano, whole
grains, nuts and seeds, wheat germ, avocado, egg yolks, and vegetables/fruits
such as dark leafy greens, peppers (red, yellow, orange, green), tomatoes, and
mangos. Other sources are vegetable oils, margarines, and fortified cereals.
Folic Acid
is water-soluble vitamin important for many aspects of health. They are
substances required by our bodies in small amounts for growth and general
health. It is a vitamin that's essential for the healthy development of a baby.
Pregnant women should also take extra folic acid to help prevent spina bifida
and other related problems in the baby. Sources of folic acid include dark,
green leafy vegetables such as spinach or asparagus, fortified cereals, orange
juice and legumes. Folic acid (folate) must go through a series of chemical
conversions before it becomes metabolically active to be properly utilized
within the body.
Vitamin K
has several important functions. For example, it is needed for blood clotting,
which means it helps wounds heal properly and building strong bones. Vitamin K
works against oral anticoagulants such as warfarin, and excessive vitamin K
intake, either through supplementation or a change in diet, can reduce the
anticoagulant effect. Vitamin K1 is mainly found in leafy green vegetables
(such as spinach, swiss chard and kale), avocado and kiwi fruit; vitamin K2 can
be found in meat, eggs, and dairy and is also synthesized by bacteria in the
colon.
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