According To-Vitamin A And Gut Health: How Are The Two Connected , Our gut microbiome plays an important role in keeping us healthy. The predominance of gut-friendly bacteria helps us maintain a lean physique, reduces age-related decline, and helps us remain healthy and active. This is accomplished by gut bacteria by activating Vitamin A in the gastrointestinal tract to control the immune system. Find out how Vitamin A affects gut health and how you can promote it by reading this
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Gut health and vitamin A
Around 100 trillion bacteria live in the gut. They regulate a protein called retinol dehydrogenase 7 (Rdh7), which activates Vitamin A in the digestive system, adjusting the body’s immune system.
Several bacteria from the Clostridia family have been shown to reduce the expression of Rdh7. Additionally, they stimulate the liver to store vitamin A. Research has unequivocally shown that Rdh7 is the only agent capable of triggering an appropriate response mechanism to bacteria.
Vitamin A can directly boost the immune response since RDH7 converts vitamin A into retinoic acid, which is more active and usable.
In addition to strengthening the normal barrier function of the intestines, retinoids play a crucial role in every cell of the body. When the intestinal mucosa is dysfunctional, it affects permeability, altering the production of biochemical factors that interact with gut microbes, and altering intestinal microbial flora. As a result, research suggests that Vitamin A may impact gut health by altering the intestinal mucosal barrier as a result of optimum intake.
Immune function and vitamin A
Vitamin A is a fat-soluble vitamin that exists in three essential forms – retinol, retinal, and retinoic acid. Retinol and retinal are the forms in which the body stores Vitamin A. Though retinoic acid is crucial for vision, it acts like a hormone and binds two distinct nuclear receptor families (RAR and RXR) together, thereby improving vision. All mucosal surfaces must function properly in order for the body’s immune system to function properly.
Vitamin A-rich foods
The daily Vitamin A requirement is based on the recommended dietary allowance (RDA):
Men should take 900 mcg
Women should take 700 mcg
Children should take 300-600 mcg
You can meet this requirement by eating the following foods:
Cod liver oil is one of the best
1 teaspoon of cod liver oil contains around 4080 mcg of Vitamin A. Fish oils are also the richest source of Omega-3 fatty acids, which help combat inflammation and protect the heart.
The sweet potato
As a plant-based food that contains vitamin A, the sweet potato is among the richest. Beta-carotene, a carotenoid found in plants, is converted into Vitamin A by the body when it is broken down. A sweet potato, which weighs about 100 gm, provides approximately 1400 milligrams of Vitamin A.
As a rich source of beta carotenes, carrots are a low-calorie, high-fibre food that promotes gut health. The average half-cup serving of fresh carrots contains 460 mcg of vitamin A, or around 50% of the recommended daily allowance.
The black-eyed pea
A cup of boiled black-eyed peas contains around 66 mcg of Vitamin A, along with other vitamins and minerals. Beans are a rich source of plant-based protein, dietary fibre, and vitamin A. Besides being high in iron, black-eyed peas are also important for heart health.
The spinach plant
In addition to being one of the healthiest sources of iron and magnesium, spinach contains numerous nutrients and vitamins. It is one of the healthiest sources of Vitamin A. One half-cup serving of cooked spinach provides 573 mcg of Vitamin A.
Broccoli is number six
As another cruciferous vegetable, broccoli contains a large amount of Vitamin A. Half a cup of broccoli contains 60 milligrams of Vitamin A, as well as Vitamins K and C, which make up the immunity vitamins. In addition to antioxidants and anti-inflammatory compounds, broccoli contains a lot of other nutrients.
The bell pepper
A half cup serving of red bell pepper contains 117 mcg of Vitamin A, which is important for gut health. Bell peppers are also rich in capsanthin, which is an antioxidant that neutralizes the effects of free radicals. A half-cup serving contains 117 mcg of Vitamin A. Additionally, it contains a high amount of quercetin, a compound that is anti-inflammatory.Also Read-Vitamin A And Gut Health: How Are The Two Connected
A medium-sized mango contains 180 mcg of Vitamin A. Its high antioxidant count, natural sugars, and dietary fibre contribute significantly to gut health.
Cantaloupe is a fruit of the melon family that is refreshing during the summer. Along with containing high amounts of water, cantaloupe is also high in vitamins A and C, which make up the best immunity vitamins. Half a cup of cantaloupe contains 135 mcg of Vitamin A.
Each 100 gm serving of apricots contains approximately 96 milligrams of Vitamin A. The dried version, the dried apricot, contains around the same amount of Vitamin A. There are around 60 milligrams of Vitamin A in 10 dried apricots, as well as high fibre and antioxidants.
In summer, watermelon is one of the best foods to enjoy. Around 92% of its weight is water, but it contains a number of essential minerals and vitamins, including Vitamin A and C. Every 100 grams of watermelon provides 28 mcg of Vitamin A.
As well as Vitamin A, papaya contains other immunity vitamins that support healthy immune system function. Lycopene is a natural pigment found in red or orange foods that protects the body from sun damage and helps prevent cancer.
Juice from tomatoes
Its unique plant compounds and high levels of Vitamin A make tomato juice extremely healthy for the gut. Around 180 ml of tomato juice contains 42 mcg of Vitamin A.
There is a lot of vitamin C in guava, and it also contains good amounts of vitamin A. Every 100 grams of guava contains 31 mcg of vitamin A, which makes up 3% of the daily recommended allowance.
Passion Fruit (15.)
Every 100 gm serving of passion fruit contains 64 mcg of vitamin A, which benefits the eyes, skin, gut, and immunity.
Vitamin A’s other functions
Aside from promoting gut health and boosting immunity, Vitamin A also performs the following functions:
Maintains healthy vision
Ensures proper functioning of important body organs such as the heart, lungs, and kidneys
Enhances the health of the skin
Enhances bone growth and development.
The gut bacteria in the gastrointestinal tract activate vitamin A, which in turn improves immunity. It is crucial that we consume foods that contain vitamin A in order to maintain gut health and immune function. The best way to ensure optimal intake of vitamin A is to include foods that contain vitamin A in a healthy amount.Vitamin A And Gut Health: How Are The Two Connected