Revitalize Your Gut: 5 Mighty Nutrients for Healing

Maintaining a healthy gut is crucial for overall well-being. Research shows that 90% of all diseases are somehow connected to microbiome health.₁ The good news is that there are powerful nutrients that can help revitalize your gut and support its healing process. Let’s explore five mighty nutrients that play a significant role in gut health restoration. Including these nutrients in your diet can lead to a healthier gut and improved overall wellness.

1. Zinc: Helps with strengthening the intestinal barrier. Zinc is a mineral that plays a vital role in maintaining the integrity of the intestinal barrier. It assists in increasing the tight junctions and repairing the intestinal mucosa. Zinc also serves in helping with stomach acid production, which aids in breaking down proteins and supporting the body’s defense mechanisms. To read more about the importance of stomach acid, read this article.
   • Food sources rich in zinc: Oysters, pumpkin seeds, beef, eggs, seafood, and legumes.
2. Vitamin C: This is a water-soluble vitamin that has remarkable antioxidant and anti-inflammatory characteristics. It helps reduce inflammation in the gut and acts as a “glue” to maintain collagen structure. Further, recent research has shown that vitamin C influences the gut microbiome by promoting the growth of beneficial bacteria.
   • Food sources rich in vitamin C: Citrus fruits, strawberries, kiwi fruit, papaya, guava, cruciferous veggies, potatoes, red bell peppers, and tomatoes.
3. Magnesium: Supports muscle relaxation and microbiome balance. Muscle relaxation helps increase the relaxation of the bowel as well, making it easier to have more regular bowel movements. Magnesium is also an important cofactor for stomach acid production. Also, research has found that a magnesium deficiency has been associated with shifts in the gut microbiome.
   • Food sources rich in magnesium: dark leafy greens, avocados, salmon, potatoes, dark chocolate, papaya, bananas, yogurt, nuts, and seeds.
4. Glutamine: Fuels cells in the intestine and immune system. Glutamine is an essential amino acid that plays a significant role in supporting both the immune and digestive systems. It provides energy for cells of the intestine and immune system, and it has been shown that it can reduce “leaky gut” or intestinal permeability while increasing the strength of the tight junctions in the gut wall.
   • Food sources rich in glutamine: bone broth, beef, venison, poultry, whey protein, milk, cheese, eggs, cabbage, sauerkraut, and broccoli.
5. Quercetin: Antioxidant and gut microbiome support. Quercetin is a powerful antioxidant found naturally in various fruits and vegetables. It helps with reducing inflammation, supports healthy skin, promotes a balanced histamine response, and contributes to immune and heart health. Recent studies have found that quercetin can enhance microbial diversity in the gut, and reduce gut inflammation and inflammatory intestinal issues.
   • Food sources rich in quercetin: elderberries, cranberries, blueberries, blackberries, raspberries, red grapes, cherries, apples, pears, tomatoes, onions, green tea, peppers, kale, and other dark leafy greens.

Reaching for these five mighty nutrients and including them in your diet will be very beneficial for your gut health. Remember to include a variety of nutrient-rich foods on the daily to optimize your gut health and experience the life-changing effects of a revitalized gut. Which nutrient are you looking forward to including first?

References:

1. Restorative Wellness Solutions. Digestion-Anatomy and Physiology. [PDF file]. 2020. P 12.