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Vitamins are compounds that are required in small quantities by the human body for its normal functioning. Sometimes referred to as micro-nutrients, they are not manufactured in the body and have to be obtained from food sources. Vitamins are essential for the maintenance of a healthy digestive system. They are digested without being broken down unlike other nutrients such as proteins and carbohydrates.

There are 13 vitamins that have been discovered till date. They can be classified as water soluble and fat soluble vitamins. Water soluble vitamins dissolve in water and are easily excreted by the body whereas fat soluble ones tend to accumulate in the body. The four fat soluble vitamins are:

• Vitamin A, also known as retinol, retinaldehyde and retinoic acid
• Vitamin D or calciferol
• Vitamin E, also known as tocopherol or tocotrienol
• Vitamin K or phylloquinone

The nine water soluble vitamins are:

• Ascorbic acid / Vit. C
• Thiamine / Vit. B1
• Riboflavin / Vit. B2
• Niacin / Vit. B3
• Pantothenic acid / Vit. B5
• Known as pyridoxine, pyridoxal or pyridoxamine / Vit. B6
• Biotin / Vit. B7
• Folate / Vit. B9
• Cobalamin / Vit. B12

Many of these natural vitamins are essential for the process of digestion. These include all the B vitamins which are collectively referred to as vitamin B complex. These vitamins aid in the process of digestion and play different roles in helping the body digest fats, carbohydrates and proteins. Deficiencies in any of these vitamins may lead to digestive problems with rather unpleasant symptoms and can even affect the absorption of other nutrients. Other vitamins that are needed for healthy digestion include vitamins C and D.

The functions of each vitamin include:

• Vitamin B1: This vitamin is needed to break down carbohydrates into simpler sugars. It is also required for the production of hydrochloric acid in the stomach, a vital part of the digestive process. Vitamin B1 also helps to maintain a healthy appetite and keeps the muscles in the stomach and intestines healthy. Natural sources of vitamin B1 include whole grains, cereals and legumes.
• Vitamin B2: This vitamin is also required for the breakdown of carbohydrates into sugars and helps in the metabolism of fats and proteins. Natural sources of this vitamin include organ meats, almonds, mushrooms, soybeans and green vegetables.
• Vitamin B3: Along with other B vitamins, this vitamin acts to metabolize carbohydrates, proteins and fats. It is also required for the production of hydrochloric acid in the stomach. It is found in nuts, dairy products and foods with high protein content. Vitamin B3 deficiency can result in indigestion, diarrhea and other gastric disturbances.
• Vitamin B5: This vitamin too plays an important role in the digestion of carbohydrates, proteins and fats and plays an important role in keeping the liver healthy. It is also needed in the production of red blood cells and plays an important role in the manufacture of sex and stress related hormones in the adrenal gland. It also helps the body to utilize vitamin B2 effectively.
• Vitamin B6: Essential for the absorption of vitamin B12, this vitamin is also required for the metabolism of carbohydrates and proteins. It is found in foods such as carrots, eggs, meat, poultry, fish, peas, spinach, wheat germ and walnuts.
• Vitamin B7: This vitamin is required for the metabolism of proteins, carbohydrates and fats and helps the body to get rid of waste products. Biotin may also play a role in regulating blood sugar levels.
• Folate: This vitamin also plays an important role in the metabolism of carbohydrates, proteins and fats. Folic acid deficiencies have been linked with birth defects and the development of colon cancer.
• Vitamin C: This vitamin is important for the overall digestive health and helps the body to absorb iron. It is found in foods such as citrus fruits, tomatoes, broccoli and peppers.
• Vitamin D: When there is enough exposure to sunlight, the body extracts this vitamin from cholesterol. Hence it is called the ‘sunshine vitamin’. It is found in very few foods. Vitamin D plays an important role in the maintenance of a healthy digestive tract, absorption of calcium and may reduce the risk of developing colon cancer.

1. http://www.hsph.harvard.edu/nutritionsource/vitamin-questions/
   

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