Self Improvement Association Inspire. Educate. Empower.

By Mary G. Enig, PhD & Sally Fallon

Vitamin A, our favorite vitamin, is absolutely critical to the health of the intestinal mucosa. Without sufficient vitamin A, the mucous membranes become hardened and, paradoxically, more easily penetrated, leading to "leaky gut, " ulceration and irritable bowel syndrome. Vitamin A is also necessary for the assimilation of minerals and protein and plays an important role in the repair process. It has been used successfully to treat gastritis. Best sources are cod liver oil followed by liver and other organ meats, and butterfat and egg yolks from grassfed animals.

Vitamin B Complex is important for fat metabolism and liver health; B vitamins play a role in the production of bile. They are necessary to maintain muscle tone, stimulate digestive secretions, support the nervous system and ensure normal carbohydrate metabolism. We recommend Frontier brand nutritional yeast as a supplement along with a diet of whole foods to ensure adequate B vitamins.

Vitamin C complex contributes to the health of all the epithelial cells as well as the integrity of the blood vessels that nourish the intestinal tract. Vitamin C is necessary for biochemical repair. Lacto-fermented fruits and vegetables are especially good sources.

Vitamin D plays a role in fighting inflammation and strengthening the immune system, as well as in the assimilation of calcium and other important minerals. Crohn’s disease is associated with vitamin D deficiency. Best sources are cod liver oil, lard from pastured pigs, oily fish, fish eggs, shellfish, and butterfat and egg yolks from grassfed animals.

Vitamin E is needed for muscle tone and a healthy nervous system. Deficiency has been linked to digestive problems such as peptic ulcers, colitis, constipation and cancer of the colon. Best sources are small amounts cold-pressed oils (too much polyunsaturated oil can deplete vitamin E), whole grains, butter and other animal fats and a supplement of wheat germ oil.

Protein is necessary for the maintenance of the mucous membrane in the stomach, particularly the amino acids cystine, lysine and arginine. Deficiency leads to muscular weakness and many other problems. Bone broths are an excellent source of arginine, and cystine and lysine occur in meat, milk and eggs.

Phosphatidylcholine (PC) has been studied by German researchers who found that PC is highly beneficial to the mucosal lining of the digestive tract, preventing or healing lesions and reducing the incidence of stomach ache. They found that PC was more effective than nonsteroidal anti-inflammatory drugs (NSAID) in reducing gastric mucosal lesions. The researchers used PC derived from soy, but the best dietary sources are egg yolks and butter.

CoEnzyme Q10 is critical for healthy muscles. The importance of good muscle tone is often overlooked in discussions about digestion. The best source is meat, especially heart.

Cholesterol plays a role in intestinal health. The cells lining the digestive tract are particularly rich in cholesterol. Cholesterol is also the precursor to bile. It is provided only by animal foods.

Salt is key to digestion. Salt provides chloride for hydrochloride, necessary for the digestion of protein; and salt activates an enzyme needed for the digestion of carbohydrates.

Calcium prevents cramps and spasms, protects against inflammation and supports both the muscles and the nervous system. Best sources are raw dairy products and bone broths.

Potassium supports the nervous system and connective tissue, as well as the production of hydrochloric acid. Best sources are meats, whole grains and vegetables.

Zinc deficiencies have been associated with problems of fat metabolism, inflammatory bowel disease and Crohn’s disease. Best sources are red meat and oysters.

Beneficial Bacteria help maintain a healthy ecosystem in the gut. Best dietary sources are natural yoghurt and lacto-fermented condiments and beverages. Supplements such as Primal Defense from Garden of Life can help repopulate the digestive tract very quickly in cases of digestive disorders.

About the Authors

Mary G. Enig, PhD is an expert of international renown in the field of lipid biochemistry. She has headed a number of studies on the content and effects of trans fatty acids in America and Israel, and has successfully challenged government assertions that dietary animal fat causes cancer and heart disease. Recent scientific and media attention on the possible adverse health effects of trans fatty acids has brought increased attention to her work. She is a licensed nutritionist, certified by the Certification Board for Nutrition Specialists, a qualified expert witness, nutrition consultant to individuals, industry and state and federal governments, contributing editor to a number of scientific publications, Fellow of the American College of Nutrition and President of the Maryland Nutritionists Association. She is the author of over 60 technical papers and presentations, as well as a popular lecturer. Dr. Enig is currently working on the exploratory development of an adjunct therapy for AIDS using complete medium chain saturated fatty acids from whole foods. She is Vice-President of the Weston A Price Foundation and Scientific Editor of Wise Traditions as well as the author of Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol, Bethesda Press, May 2000. She is the mother of three healthy children brought up on whole foods including butter, cream, eggs and meat.

Sally Fallon is the author of Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats (with Mary G. Enig, PhD), a well-researched, thought-provoking guide to traditional foods with a startling message: Animal fats and cholesterol are not villains but vital factors in the diet, necessary for normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels. She joined forces with Enig again to write Eat Fat, Lose Fat, and has authored numerous articles on the subject of diet and health. The President of the Weston A. Price Foundation and founder of A Campaign for Real Milk, Sally is also a journalist, chef, nutrition researcher, homemaker, and community activist. Her four healthy children were raised on whole foods including butter, cream, eggs and meat.

Copyright by Mary Enig & Sally Fallon. Reprinted with permission from the Weston A. Price Foundation