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Vitamins for Healthy Digestion
Vitamins For Healthy Digestion

What are Vitamins

Vitamins are very essential for your healthy digestion system and indeed helps body to grow healthy. Above all they help in increasing immunity of your body. It undoubtedly plays an important role in other human body functions such as metabolism. In short, your healthy body can fight with viral infections and diseases.

Vitamins are made of living things by consuming natural sources. Vitamins are organic substances that we require in adequate quantities for good health. Our body, however, cannot synthesize them. Therefore, we need to consume their natural sources such as fruits and vegetables.

Each vitamin has a specific function and they are required in well-adjusted quantity in your body. But, their imbalance or deficiency leads to a particular deficiency disease.

Why You Need To Know Importance Of Vitamins In Healthy Digestion?

According to The National Institute of Diabetes and Digestive and Kidney Diseases, indigestion is a common condition, affecting about 1 in 4 people in the United States each year. One of those people with poor digestion, almost 3 in 4 are diagnosed with functional dyspepsia.

Poor digestion may be

occasional—happening once in a while

chronic—happening regularly for a few weeks or months

functional—having chronic symptoms without a specific cause

A review study published in the journal Gut reports the following range of poor digestion commonness estimates in global populations:

North America18 to 28%
Europe 9 to 26%
Middle East9 to 33%
South Americ23%
Table 1. Estimated Poor Digestion in Global Population

Who Need To Take Utmost Care Of Their Vitamins Intake For Healthy Digestion?

1. People who drink lot of alcoholic beverages,

2. One taking too much drinks containing high amount of caffeine,

3. If you are eating lot of spicy, fatty, or greasy foods,

4. People who eat their meal very fast, or eating a large meal,

5. If you’re feeling lot of stress,

6. Have certain health problems or digestive tract diseases, being overweight or obese,

7. People who smoke,

8. And, people taking certain medicines.

What Are The Symptoms Of Poor Digestion?

1. You haven’t eaten much of your meal, because you already feel full due to early fullness.

2. Feeling uncomfortable and vomiting sensation immediately after completion of your meal.

3. Discomfort or burning sensation in the upper abdomen. Consequently, you feel a mild to severe pain in the area between the bottom of your breastbone and your navel.

4. Bloating in the upper abdomen. You feel an uncomfortable sensation of stiffness due to a buildup of gas.

Which Vitamins Important For healthy Digestion?

Vitamin A, C, D, and B are all important to your digestive health. In addition to that they are essential for overall health of your body.

Vitamin B1

This is also known as Thiamin. You may find them in Seafood, milk, meat, peas, cereals, green vegetables. They are needed for growth, development and releasing energy from carbohydrates breakdown for your body cells and therefore, improves your digestion.

Vitamin B2

It is also known as Riboflavin. They are found in Yeast, egg, meat, peas. They are responsible for body growth and red cell production, releasing energy from carbohydrates breakdown and therefore it enhances your digestion. Apart from this its deficiency may cause Skin diseases, retarded growth.

Vitamin B3 (Niacin)

This vitamin you may find in Whole cereals, tomatoes, potatoes, meat and fish. It helps in healthy skin, digestion and nervous system. This vitamin is important for many digestive tract functions. It also boosts the good cholesterol in your body.

Good cholesterol, or ‘HDL’ cholesterol, is known for carrying the bad cholesterol away from the arteries and back to your liver. The liver then secretes the cholesterol in bile. Its deficiency may cause Pellagra which affects the skin, alimentary canal and nervous system.

Vitamin B5 (Pantothenic acid)

Vitamin B5 helps your body to break down carbohydrates, fats and protein, allows the body to absorb the nutrients and in addition it improves your digestion. You may find in foods such as eggs, fish, nuts and spinach.

Vitamin B6 (Pyridoxine)

This helps your body to metabolize amino acids from the food we eat. As amino acids are the building blocks of protein, therefore, they are vital for the structure, function and furthermore regulation of the body’s tissues and organs. You may find in fish, pork, chicken, potatoes, wheat germ, bananas, and dried beans.

Vitamin B7 (Biotin)

In short, this B vitamin helps your digestive system produce cholesterol and process proteins, carbohydrates, and also fatty acids. You may find them in Peanuts, egg yolks, bananas, mushrooms, watermelon, and grapefruit.

Vitamin B12

It is also known as Cobalamin. They are profoundly found in dairy products. This vitamin helps in forming red blood cells. Moreover, it also plays a role in the improvement of nervous system. Besides, its deficiency may cause Anaemia.

Vitamin C

You may find this vitamin in Indian gooseberry (amla), lemons, lime, pineapple, oranges, watermelon, green peppers, tomatoes, cabbage, turnip, carrots, green mint, guava. Moreover, it helps in maintenance of ligaments, tendons, other supportive tissues, blood vessels, healthy teeth and gums also.

Vitamin D

This vitamin is both a nutrient in food and a hormone our bodies make through sun exposure. It is important for bone health because one of its main functions is helping the body absorb calcium. Undoubtedly, few foods are naturally rich in vitamin D.

The best dietary sources of vitamin D are Cheese, butter, milk, green vegetables, fish liver oil, in particular sunlight, fatty fish, such as salmon, tuna and breakfast cereals.

Vitamin A

Similarly, this vitamin also helps in normal growth and to keep eyes and skin healthy. Although vitamin A is not directly involved in digestion, some gastrointestinal diseases can leave you vulnerable to a vitamin A deficiency.

You may find them in milk, butter, egg, carrots, cod liver oil, tomatoes, pumpkin, and obviously green leafy vegetables.

What are the different types of vitamins? What are their sources? why we need them and what if they are in deficiency?

Vitamins are divided into two groups based on their solubility.

Table 2. Types of Vitamins

Fat Soluble vitamins

Name of VitaminSources Need Deficiency/ Diseases
Vitamin AMilk, butter, egg, carrots, cod liver oil, tomatoes, pumpkin, furthermore green leafy vegetables.Normal growth and also to keep eyes and as well as skin healthyNight blindness, moreover Irregular growth of teeth
Vitamin DCheese, butter, milk, green vegetables, fish liver oil, and of course sunlight.Formation of strong bones and teeth tooRickets
Vitamin Evegetable oils, spinach, lettuce, turnip leaves, butter, milk, whole grains, nuts, seeds, overall all the leafy vegetablesProtection of cell membrane, as well as, formation of red blood cells (RBC)Not yet confirmed
Vitamin KCabbage, cauliflower, spinach and other green leafy vegetables, in addition to it cereals, and soyabeansClotting of bloodExcessive bleeding from wounds
Table 3. Fat Soluble Vitamins

Water soluble vitamins

Name of VitaminSources Need Deficiency/ Diseases
Vitamin B1
Seafood, milk, meat, peas, cereals, and most important green vegetables Growth and development, in addition to it releasing of energy from carbohydrates.Beri beri
Vitamin B2
Yeast, egg, meat, as well as peasBody growth and red cell production, which indeed helps in releasing energy from carbohydrates.Skin diseases,
as well as, retarded growth
Vitamin B3
Whole cereals, tomatoes, potatoes, meat and fish also.Healthy skin, digestion and nervous system too.Pellagra (affects skin, alimentary canal and equally nervous system)
Vitamin B5 (Pantothenic acid)Found in almost all foods.Influences not only normal growth but also development. 
Vitamin B6 (Pyridoxine)Fish, pork, chicken, potatoes, wheat germ, bananas, and lastly dried beansHelps break down protein; at the same time helps maintain the health of red blood cells, the nervous system, and parts of the immune system 
Vitamin B7 (Biotin)Peanuts, egg yolks, bananas, mushrooms, watermelon, and grapefruitHelps break down protein and carbohydrates; on the other hand helps the body make hormones 
Vitamin B8 (Folic acid, folate)Leafy green vegetables, especially citrus fruits, mushrooms, nuts, peas, dried beans, and wheat breadHelps the cells in the body make and maintain DNA; furthermore, important for the production of red blood cells 
B12 (Cobalamin)
Liver, milk, eggs, and also fishForming RBCAnaemia
Vitamin C Indian gooseberry (amla), lemons, lime, pineapple, oranges, as well as watermelon, green peppers, tomatoes, furthermore cabbage, turnip, carrots, green mint, and lastly guavaMaintenance of ligaments, tendons, as well as of other supportive tissues and blood vesselsScurvy (gums swell and in addition bleed)
Table 4. Water Soluble Vitamins
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