[리얼푸드=육성연 기자]May 29th is ‘World Gut Health Day’ established by the World Gastroenterology Organization (WGO). Since about 70% of immune cells are distributed in the gut, gut health is important for maintaining immunity.
If your stomach is usually bloated and your intestines are sensitive, it is better to reduce your intake of foods high in flour, fat, and protein, and instead increase your intake of foods that are helpful for gut health.
▶Green kiwifruit, rich dietary fiber and actinidine improve gut health
Green kiwi is one of the fruits that are good for digestive health. It contains a large amount of dietary fiber and polyphenols of 2.3g per 100g, and these can help promote the growth of beneficial bacteria while acting as food for beneficial intestinal bacteria.
Green kiwi also contains actinidin, a ‘natural proteolytic enzyme’. It helps in overall digestion by breaking down protein foods such as meat and dairy products that are easy to burden digestion, improves the absorption of amino acids, and makes the stomach and intestines comfortable. Green kiwifruit is also good for irritable bowel syndrome. In fact, when patients with irritable bowel syndrome were given green kiwifruit for 4 weeks, it was found that bowel function was improved, such as a decrease in the passage time of feces through the colon and an increase in the number of bowel movements.
▶Blueberry suppresses intestinal inflammation with natural antioxidant ‘pterostilbene’
Anthocyanins in blueberries are effective in preventing colorectal cancer due to their excellent antioxidant properties. A Rutgers University study found that when white mice were fed blueberry extract, the number of colorectal cancer cells was reduced by 57%. In addition to anthocyanins, blueberries are also rich in pterostilbene, a natural antioxidant, which can help suppress inflammation of the colon and improve colon function.
▶Carrots, Carotenoids Rich in Antioxidants
Carrots are a vegetable that may reduce the risk of digestive tract cancer. According to the American Cancer Research Association, consumption of non-starchy vegetables and fruits, such as carrots, reduces the risk of gastrointestinal cancer. This is because carrots are rich in powerful antioxidants called ‘carotenoids (α-carotenoids and β-carotenoids)’. In addition, the soluble fiber in carrots regulates blood sugar and insulin levels, and supports digestive health.
▶ Activate intestinal function with radish, diastase and amylase enzymes
Radish contains various ingredients such as vitamin A, vitamin C, dietary fiber, and diastase. In particular, it is rich in the enzyme ‘diastase’ that helps digestion, so it is called a ‘natural digestive agent’. When you eat meat, you can add radish to it to act as a natural digestive agent. In addition, amylase contained in radish helps digestion of food and activates intestinal function.
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