A healthy body needs all types of vitamins, and certain vitamins have more health effects for the intestines. B vitamins and all vitamins with antioxidant properties can help improve the functions of your intestines. To understand antioxidants, think of them as molecules that can fight free radicals--the bad molecules that can harm your cells, thus harming your tissues. Your body produces free radicals naturally when it converts food into energy. You can also accumulate free radicals from environmental toxins, such as particles from air pollution, or radiation from ultra violet rays.
Antioxidant Vitamins
Vitamins A, C and E have antioxidant properties; these vitamins can help relieve inflammation and reduce damage in the tissues of the intestinal wall. Vitamin A plays a vital role in producing and maintaining healthy intestinal tissues, especially in the linings of the surface--the tissue that helps keep bacteria out, and vitamin C enhances the absorption of iron in the small intestines. You can get plenty of vitamin A from leafy greens, cantaloupes, apricots, carrots and sweet potatoes; vitamin C from citrus fruits, cantaloupe, tomatoes and dark green vegetables; and vitamin E from green leafy vegetables, nuts and seeds.
Niacin
Your body needs niacin for the digestive system to function properly. A deficiency in niacin will lead to various digestive problems, such as the inability of the intestines to absorb nutrients. You can get niacin from milk, eggs, poultry, fish and other protein-rich foods.
Folate
Folate, a B vitamin, helps produce and maintain new cells. Your intestines need folate to absorb nutrients, thus a deficiency can lead to malabsorption. A rich source of folate comes from fortified cereals and bread, beef liver, spinach and asparagus.
Vitamin B12
Your body needs vitamin B12 to synthesize new cells and maintain nerve cells. Healthy nerve cells in the large intestine signal the movement of stool toward the anus. Lack of healthy nerve cells will result in constipation and can damage the intestine, such as causing holes in the tissue. Foods rich in vitamin B12 include meat, milk, cheese and eggs.
References
- Healthy Vitamin Choice.com: Digestive Support
- Office of Dietary Supplements: Dietary Supplement Fact Sheet -- Vitamin A and Carotenoids
- Office of Dietary Supplements: Dietary Supplement Fact Sheet -- Vitamin C
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- Office of Dietary Supplements: Dietary Supplement Fact Sheet -- Folate
- National Institute of Diabetes and Digestive and Kidney Diseases: What I need to know about Hirschsprung Disease
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