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Have you ever thought about substances that can support the tone and health of the body? Then you may be interested in learning about galactooligosaccharides, which are nutritional components necessary for the development of beneficial microflora in our body and its recovery.
Foods rich in galactooligosaccharides:
General characteristics of galactooligosaccharides
Galactooligosaccharides (GOS) are indigestible food components that belong to the class of carbohydrates. They have a positive effect on the body by stimulating the intestines.
GOS are derivatives of lactose. They also belong to the group of prebiotics – substances that contribute to the good survival of beneficial intestinal microflora.
Galactooligosaccharides include oligogalactose and transgalactose. These prebiotic polysaccharides are abundant in dairy products, some vegetables, herbs, grains, and fruits.
Thanks to such components of our diet as galactooligosaccharides, the body is able to withstand a huge number of all kinds of diseases!
Daily requirement for galactooligosaccharides
Taking into account all the vital needs of a person, the daily norm of galactooligosaccharides should be 15 grams. At the same time, about 5 grams are consumed for the proper functioning of the gastrointestinal tract. The rest is used by the body as needed.
The need for galactooligosaccharides increases:
- with dysbiosis;
- colitis;
- reduced immunity;
- frequent colds;
- after prolonged use of antibiotics;
- in infants and the elderly;
- with hypertension;
- with a tendency to allergies.
The need for galactooligosaccharides decreases:
With individual intolerance to products containing these compounds.
Digestibility of galactooligosaccharides
Due to the fact that galactooligosaccharides are not processed in the upper gastrointestinal tract, this prebiotic enters the large intestine practically unchanged. There, under the influence of bifidobacteria and lactobacilli, they ferment, performing their prebiotic functions.
Useful properties of galactooligosaccharides and their effect on the body
- activate digestion, as a result of which nutrients are better absorbed by the body;
- stimulate the production of vitamins B1, B2, B6, B12, as well as nicotinic and folic acid;
- promote better absorption of certain elements such as magnesium, phosphorus and calcium;
- increase the number of bifidobacteria;
- reduce the transit time of food through the gastrointestinal tract;
- reduce the risk of allergic reactions, and if any, facilitates their course;
- reduce blood pressure and the level of free cholesterol in the blood.
Interaction with other elements:
Galactooligosaccharides contribute to a more complete assimilation of calcium, magnesium and phosphorus. In addition, with a sufficient content of these substances in the body, more B vitamins, folic and niacin are produced.
It should also be noted that this substance interacts with proteins, as a result of which they are better absorbed by the body.
Signs of a lack of galactooligosaccharides in the body
- frequent skin inflammation, skin rashes, eczema;
- constipation;
- bloating;
- colitis and enterocolitis;
- symptoms of a lack of B vitamins;
- dysbiosis.
Signs of excess galactooligosaccharides in the body
An excess of galactooligosaccharides is a very rare phenomenon, since GOS does not accumulate in the body. An exception may be personal intolerance. Its manifestations can take the form of allergies and be accompanied by skin rashes. In an acute form, Quincke’s edema may develop.
Factors affecting the amount of galactooligosaccharides in the body
The main factors affecting the presence of GOS in the body are their consumption with food. It should be emphasized that the main consumers of galactooligosaccharides are beneficial microorganisms living in the large intestine.
If for some reason you avoid eating foods with GOS, then by this you are sentencing the beneficial microflora of your intestines to a forced hunger strike. As a result, the body is exposed to the invasion of pathogenic microorganisms that can cause significant harm to your health!
Galactooligosaccharides for beauty and health
Few people want to have problems with being overweight. However, those who are currently suffering from this need not be upset. There is an exit. Galactooligosaccharides successfully defeat excess body fat.
They also eliminate all kinds of skin rashes, such as acne, boils and other problems caused by a violation of the intestinal microflora. Another plus of consuming galactooligosaccharides is a healthy complexion.