A healthy gut is fundamental to overall well-being as it plays a crucial role in digestion, nutrient absorption, and the immune system, as well as in promoting mental health. The gut microbiome significantly impacts physical health, mood, and mental clarity. An imbalance in gut health can contribute to digestive disorders, food intolerance, fatigue, mood issues, skin problems, sleep disturbance and autoimmune diseases. Therefore, it is of utmost importance to keep your gut in good shape.
Eating right is one of the effective ways to maintain and boost gut health. Fermented foods, probiotics, prebiotics, and foods rich in fibre are gut-friendly foods that should be a part of your diet. Essential nutrients like magnesium and vitamin D can also support your gut and overall health in many ways. Keep reading as we discuss the power of this duo for optimal gut health.
Magnesium and vitamin D for gut health
Magnesium is an essential mineral that assists in numerous bodily functions, including digestion. It may also activate digestive enzymes that facilitate the breakdown of food components, enhancing overall nutrient absorption.
Studies suggest that magnesium may impact the diversity of the microbiota. Some animal studies also indicate that magnesium deficiency can result in decreased levels of beneficial bacteria, leading to compromised gut health and increased inflammation.
Additionally, its anti-inflammatory properties can alleviate conditions like irritable bowel syndrome (IBS) and other digestive disturbances.
Similarly, vitamin D is another vital nutrient that helps maintain the balance of gut bacteria. Adequate vitamin D levels support a diverse microbiome, which is vital for digestion and overall health.
Vitamin D is integral to the immune system, enhancing the gut's ability to fend off harmful bacteria and viruses. Research has indicated that sufficient levels of vitamin D may reduce inflammation in the gut, potentially lowering the risk of various inflammatory bowel diseases.
According to health experts, most individuals with gut issues are found to be magnesium and vitamin D deficient.
Food sources and supplementation:
Magnesium rich foods include pumpkin seeds, dark chocolate, nuts, seeds, whole grains, bananas, leafy greens and fatty fish.
Sunlight is the best source of vitamin D. Some food sources are mushrooms, egg yolks and certain fishes.
Several foods naturally contain magnesium and vitamin D. However, deficiencies of magnesium and vitamin D are quite common. Therefore, you must get your levels checked and include supplements in your diet as prescribed.
Maintaining a healthy gut is paramount for overall health. Other than adding these vital minerals, eat a probiotic and fibre-rich diet, drink enough water, stay stress-free and exercise regularly to maintain a healthy gut.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
