Vitamins & Minerals for Gut Health
Learn which vitamins and minerals are essential for gut health and what foods they are found in. Understand the role of Vitamin B1, Zinc, Vitamin A, Vitamin D, and Vitamin K in the microbiome and how they can help you maintain a healthy gut.
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VITAMINS & MINERALS FOR GUT HEALTH
— Cooking with Chris (@coookwithchris) April 14, 2023
You’ve heard about probiotics and bone broth a million times
But which vitamins & minerals play a role in a healthy gut? And what foods are they in?
(THREAD) pic.twitter.com/hEK9KKjJEz -
Vitamin B1:
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Good bacteria in the gut requires vitamin B1 for survival in the microbiome, and it is involved in butyrate production, which is also necessary for gut health
Sources: pork chops, mussels, tuna, salmon, and sunflower seeds -
Zinc:
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Zinc is necessary for the production of digestive enzymes, and deficiency is associated with poor digestion. It can also help strengthen the gut lining.
Sources: oysters, red meat, pork, crab, shrimp -
Selenium:
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Selenium affects the gut flora and improves the inflammatory response in the gut. Selenium deficiency can increase inflammation and oxidative stress, which can contribute to leaky gut.
Sources: Brazil nuts, fish, pork, beef, turkey, cottage cheese, eggs, brown rice -
Vitamin D:
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Vitamin D is crucial for your immune system which is linked to the gut, but higher vitamin D levels is also linked to higher diversity of friendly gut bacteria.
Sources: salmon, egg yolks, cod liver oil, tuna, mushrooms -
Magnesium:
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Magnesium is needed for stomach acid production, can reduce symptoms of IBS, and regulate your nervous system which playe a huge role in your digestive health
Sources: pumpkin seeds, spinach, almonds, brown rice, salmon (usually necessary to supplement) -
Vitamin C:
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Vitamin C can reduce inflammation and oxidative stress which play a role in gut health, and studies show that vitamin C can improve gut bacteria and short chain fatty acid productions
Sources: cherries, kiwis, yellow peppers, lemons, kale, oranges, papaya -
Vitamin A:
— Cooking with Chris (@coookwithchris) April 14, 2023
Vitamin A plays a key role in both gut health and the immune system, and is directly related to the maintenance of the gut barrier.
Sources: liver, egg yolks, sweet potatoes, cod liver oil, salmon, tuna, carrots -
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“Phenomenal bloodwork” pic.twitter.com/LAjXlygCPd