Vitamin D

Vitamin D plays a role in immune regulation and supports the function of the intestinal mucosal barrier. Studies suggest that vitamin D deficiency may increase the risk of inflammation and gut microbiome disorders. This vitamin is abundant in fatty fish, egg yolks, and fortified foods like milk. The body also synthesizes vitamin D when exposed to sunlight.

Vitamin B12

Vitamin B12 is an essential micronutrient for red blood cell formation, maintaining nervous system activity, and supporting energy metabolism. A lack of vitamin B12 can cause fatigue, anemia, and mild digestive issues. Vitamin B12 is primarily found in animal products such as meat, fish, eggs, and milk, as well as some fortified cereal products.

Vitamin C

Vitamin C is vital for collagen synthesis, contributing to the structure and integrity of the digestive tract lining. With its antioxidant properties, vitamin C helps reduce oxidative stress and protects cells from damage. This vitamin also enhances iron absorption from food, a mineral necessary for blood production and overall body health.

Calcium

Calcium is an important mineral involved in muscle contraction, including the smooth muscles of the digestive tract. Through this role, calcium supports normal intestinal peristalsis. Calcium is also essential for many other physiological functions. Milk and dairy products, green leafy vegetables, almonds, and fortified soy milk provide calcium to the body.

Potassium

Potassium is a mineral that regulates muscle contraction and nerve transmission, while also maintaining fluid balance in the body. This mineral supports the normal function of many organs, including the digestive system. Foods such as bananas, sweet potatoes, avocados, and yogurt supply potassium to the body.

Sodium

Sodium is an essential mineral that helps maintain fluid balance in the body and supports the transport of some nutrients, such as glucose and amino acids, across the intestinal wall. Consequently, sodium indirectly contributes to nutrient absorption and the body's physiological activities. Sodium is present in many foods, with the main sources being table salt and processed foods; small amounts are also found in vegetables like celery and beetroot.

Magnesium

Magnesium is an important nutrient for a healthy digestive system. It helps relax intestinal muscles, which is essential for regular bowel movements and reducing constipation. This nutrient also reduces inflammation in the gut. Spinach, Swiss chard, almonds, cashews, pumpkin seeds, and legumes are rich in magnesium.

Zinc

Zinc is an essential nutrient for maintaining the intestinal lining and repairing gut walls. It also helps strengthen the immune system, protecting the gut from infections. Natural sources of zinc include shellfish (oysters, crab), beef, pork, pumpkin seeds, chickpeas, and fortified cereals.

By Le Nguyen (According to Times of India)