Are you getting the nutrients your body needs? The bacteria in the gut are responsible for many important processes, including the collection, digestion and utilization of nutrients, so the health of good gut bacteria is critical to proper nutrient utilization and absorption.
Do you know how you can help your body absorb vitamins and minerals?
The gut microbiome
The gut microbiome is crucial for digestion and the utilization of various nutrients from the diet.
The bacteria in the gut play an important role in determining how well the body can break down and use nutrients. Macronutrients, such as fats, proteins and carbohydrates, and micronutrients - vitamins and minerals.
Nutrient absorption and importance
Nutrients are digested and absorbed mainly in the stomach and small intestine. After food passes through the stomach and small intestine, most of the nutrients are already absorbed, but a mixture of indigestible carbohydrates and proteins remains.
The remaining carbohydrates and proteins are fermented by the good bacteria in the colon to form certain molecules called short-chain fatty acids. Later, these fatty acids are absorbed and used as fuel for various body processes.
Gut bacteria also play an important role in micronutrient absorption. It is mostly known that gut bacteria play an important role in synthesizing vitamin B12 in the large intestine, but they also facilitate the synthesis of thiamin, folate, biotin, riboflavin and pantothenic acid.
Gut bacteria also play an important role in helping the body meet its daily vitamin K needs. The gut microbiome makes up about half of what the body needs vitamin K amount per day.
You can get the rest of the required daily allowance from various foods, such as meat, eggs, beans.
Maintaining a healthy gut is critical for proper nutrient synthesis and absorption. Without a balanced microbiome, nutrients from food will not be fully broken down and utilized by the body.
It is important to try to maintain a healthy diet rich in fiber-rich plant foods, proteins, healthy fats and fermented foods. Because such a diet will help maintain a healthy gut and ensure optimal absorption and utilization of nutrients.
How does our body absorb nutrients?
The absorption of vitamins and minerals occurs in several stages, and healthy digestion is very important before the absorption of nutrients. For example, enzymes are needed to break down fats, proteins and carbohydrates, while bile salts help dissolve fats.
Nutrients can be divided into two groups: macronutrients and micronutrients. Macronutrients, including carbohydrates, proteins and fats, are direct sources of readily available energy.
Micronutrients are more subtle actors and serve as catalysts to help the macronutrients release. If they are not properly absorbed, none of the nutrients can do their job properly.
The digestion process begins with enzymes in saliva breaking down food; different enzymes act on different nutrients; protease breaks down proteins, lipase breaks down fats, and amylase breaks down carbohydrates. Fats and proteins take longer to break down than carbohydrates.
When food is digested then the nutrients are ready for absorption. There are two main ways they pass through the walls of the small intestine into the blood: passive diffusion and active absorption.
Passive diffusion is the process that allows nutrients to be easily absorbed from the densely concentrated gut into the bloodstream.
Active absorption, on the other hand, requires help for nutrients to enter the bloodstream, meaning a carrier molecule is needed to assist in this process.
Most vitamins are absorbed by passive diffusion, while minerals are absorbed by active absorption.
Why are you not absorbing nutrients?
Nutrient deficiencies can occur even when you seem to be living a fulfilling life, and several reasons can be to blame.
Low stomach acidity
If your stomach acid is low, you have a harder time absorbing minerals such as:
Stomach acid is also needed to break down proteins into amino acids, and stomach acid is needed to grow microbes.
Too much bad bacteria in the small intestine
This problem is the cause of low stomach acidity. There should always be a certain balance of bacteria in the gut. Most bacteria are found in the large intestine, but low stomach acid can cause an overgrowth of bacteria in the small intestine.
Microbes eat all nutrients, and 90 percent it is in the small intestine that nutrients are absorbed, which is where this can become a problem.
Green vegetables, nuts, seeds
Raw foods contain certain compounds that interfere with their digestion and absorption of nutrients from them - it could be lectins or phytic acid, but it varies from person to person - some people don't feel bad after eating these foods.
Imbalance of intestinal microflora
Most often, the use of antibiotics is to blame for the imbalance of the microflora. Another reason is poor nutrition. If you eat food that is full of sugar or lacks fiber, your gut microflora gets out of balance.
Deficiency of enzymes
The pancreas produces most of the enzymes. Due to age, the cash register will no longer function as it should. Insulin resistance gradually depletes the pancreas with age. The next stage is prediabetes, the last is diabetes. There is a high probability that there will be a lack of enzymes, which means that the breakdown of substances will be worse.
When enzymes are lacking, unprepared food enters the small intestine for absorption - we can no longer absorb everything in the food. The most common symptom is persistent bloating.
Little bile
When there is a lack of bile, the body begins to lack fat-soluble vitamins A, D, E, K. What happens when these vitamins are lacking?
- Vitamin K1 – blood clotting problems;
- Vitamin K2 - calcium deficiency;
- Vitamin E – fatigue, resistance to stress, low level of endurance;
- Vitamin D – bone pain, depression, immune system problems;
- Vitamin A - vision, sinus problems, poor immune system;
What can you do to help your body absorb nutrients better?
Try to take minerals together
Vitamin K, vitamin D and calcium should be taken together, as this combination helps the body absorb minerals better. Vitamin K in particular helps channel calcium from the bloodstream and blood vessels to the bones.
It is also recommended to drink vitamin C and iron together, because vitamin C helps absorb iron.
Potassium, magnesium and calcium help support the nervous system. They also maintain a healthy electrolyte balance in the body, which is related to hydration. This combination can reduce blood pressure and stroke risk.
The combination of vitamin C and vitamin E is more effective than either alone. This combination acts as a protective antioxidant force to help protect cells from free radical damage. There is also evidence that this combination may help reduce the risk of stroke and heart disease]
Variety of food
A variety of foods should be eaten to ensure a wide range of nutrients. Enjoy a rainbow diet every once in a while or include lots of colorful foods in your meals.
Good bacteria
Healthy gut bacteria help better absorb nutrients from food and improve their bioavailability, while keeping toxic waste and bad bacteria out of your body.
Prebiotics are non-digestible food components that promote microbial growth in the digestive tract. Prebiotics are characterized by better absorption of iron, calcium and magnesium. They also boost the immune system.
Foods like garlic, onions, bananas, apples, and whole oats are some examples of prebiotics. All prebiotics are rich in fiber, which supports a healthy gut and internal ecosystem.
Drink enough water
There is no doubt that water is important for life and for all living things. Our body consists of 60 % of water. Water is also important for important digestive functions. Drink plenty of water to help your digestive system transport and absorb nutrients more efficiently.
The most important thing is an excellent intestinal system
In order to feel good, it is important not only to get all the necessary nutrients, but also for our body to absorb them correctly. Therefore, do not forget not only to eat correctly, but also to avoid factors that can affect your body's absorption of food.
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