New research continues to show that gut health is the foundation of overall health, and maintaining healthy gut habits is key to keeping your gut in balance. “The gut is full of bacteria that play a role in immune health, blood sugar control, heart and brain health, and how we digest food,” says Dr. Laura Purdy, MD, MBA, Certified Family Physician. When your intestines aren’t working properly, it can lead to inflammation and disease.
Getting enough sleep, exercise, and taking probiotics can improve your gut health, but one surprising nutrient may also prevent tummy troubles.
Vitamin C is typically considered the go-to nutrient for stuffy noses and dry coughs, and may boost gut health as well as your immune system. Vitamin C is famously found in oranges, but it can also be found in other plant foods such as peppers, potatoes, and tomatoes. Vitamin C, or ascorbic acid, is essential for wound healing and produces collagen, which supports the body’s tissue and immune health. National Institutes of Health.
Considering that the body cannot make the essential nutrient on its own, it is important to eat foods rich in vitamin C. Learn how vitamin C benefits your gut health, according to science, and how you can get more vitamin C into your daily life.
How vitamin C supports gut health
May help strengthen the intestinal lining
What you eat can affect your gut health, and eating fiber-rich foods promotes the production of short-chain fatty acids (SCFA) in your gastrointestinal tract. According to the 2023 review: Cell communication and signal transduction, SCFA nourishes the intestinal epithelial cells that line the intestine. Additionally, it keeps your intestinal lining strong and prevents harmful toxins from entering your bloodstream. Vitamin C may come into play here.
A small randomized study was published in 2021. intestinal microorganisms They found that vitamin C supplementation increased total SCFA after 4 weeks compared to placebo. In addition, researchers identified higher concentrations of propionate and butyrate, which are well-studied substances involved in anti-inflammatory and immune health. Further research is needed to understand exactly how vitamin C helps produce more SCFAs.
May help prevent intestinal diseases
Because there are many processes happening in the body all the time, it is normal for the body to produce free radicals. Free radicals are unstable molecules that can damage cells. As long as you have enough antioxidants to control them, everything is fine. Otherwise, free radicals can cause excessive oxidative stress, potentially leading to disease. Drug targets for infectious diseases. “Vitamin C is an antioxidant, so it neutralizes free radicals and helps fight oxidative stress, so it’s great for your digestive system and health,” Purdy says.
May improve intestinal diversity
Your gut is home to hundreds of bacterial strains with unique benefits, so having a diverse gut is good for your health. Diseases such as type 2 diabetes and inflammatory bowel disease can interfere with gut diversity, so finding ways to maintain gut diversity can help maintain healthy function.
“Vitamin C can actually help your gut health by influencing the balance of good and bad bacteria in your microbiome,” Purdy says. In a small study published in 2021, Antioxidant, participants took 1000 milligrams of vitamin C daily and found beneficial changes in bacterial strain diversity. The researchers Lachnospiraceae, belongs to the phylum Firmicutes, which is the main bacterial group in healthy humans that produces SCFA. Additionally, a small study in 2021 found that microbiology of the future We also found an increase in Lachnospiraceae and Bifidobacteriaceae However, further research is needed to confirm these findings.
3 easy ways to increase your vitamin C intake
Getting enough vitamin C is easier than you think.parable medium sized orange This is pretty much all you need to meet your daily vitamin C needs.every National Institutes of Health, the recommended intake of vitamin C is 75 mg for women and 90 mg for men). You don’t have to just drink OJ to get the gut benefits of vitamin C, so try these ways to add more vitamin C to your diet.
How much vitamin C do you need?
by National Institutes of HealthThe recommended dietary allowance for vitamin C for ages 19 and older is 90 milligrams for men and 75 milligrams for women.
1. Use the Triple S method
Vitamin C-rich foods like stewed tomatoes, frozen strawberries, and chopped Brussels sprouts are great additions to soups, smoothies, and salads. These three S words are an easy way to make sure you’re getting enough. Kale and bean stew or pineapple green smoothie are a great start.
2. Prefer MyPlate method
of MyPlate method We recommend filling half your plate with fruits and vegetables, many of which are rich in vitamin C. Broccoli, roasted bok choy, or mustard green salads are great for increasing vitamin C in your diet.
3. Flavor your drinks with citrus fruits
An easy way to increase your vitamin C intake is to squeeze lemons, grapefruit, and other citrus fruits into plain water, sparkling water, or tea. Plus, it’s an easy (and delicious) way to help stay hydrated throughout the day.
conclusion
Vitamin C is an antioxidant and water-soluble vitamin found in abundance in fruits and vegetables. Surprisingly, some researchers have found that vitamin C may benefit gut health by strengthening the intestinal lining, preventing disease, and increasing bacterial diversity. . Many of the studies are new and involved small numbers of participants, so more evidence is needed to confirm a true association. Overall, getting enough vitamin C is essential for optimal health and a strong immune system. So, make sure to add foods that contain vitamin C to your diet plan.