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Quantity:90 Days
Foods to avoid – Over Methylators Methyl-containing nutrients Serotonin enhancing substances Methionine * May cause exacerbation of symptoms Foods to avoid – Under Methylators Excessive folic acid intake (look at processed foods) * May cause exacerbation of symptoms Foods to Support Methylation – Vitamin B6, Vitamin B12, Betaine Vitamin B6: Pasture fed beef, avocado, brewer’s yeast Vitamin B12: Liver, kombu, nori, sardines, mackerel Betaine: Beetroot, spinach, prawns Methionine – eggs, soy protein, spirulina Animal based protein – creatine, choline, B12, carnitine Vegetarians may need to be supplemented – creatine, choline, B12 and carnitine Foods Rich in Natural Folate Leafy green vegetables: Spinach, romaine, mustard, collard Other vegetables: Asparagus, broccoli, brussels sprouts, squash, green beans, peas Legumes: Lentils, pinto beans, garbanzo beans, black beans Brightly coloured fruit: Berries, mango, plums, citrus, papaya Nuts and seeds Foods to support natural detoxification pathways Cruciferous vegetables (cabbage, broccoli, Brussels’ sprouts, kale, bok choy, cauliflower), and artichoke Citrus – lemons, oranges and tangerines Onions, garlic Protein – egg, protein powder, lean meats, poultry and fish Nuts and seeds Foods to provide antioxidant protection Green tea Turmeric Thiol containing foods (Garlic, onions, cruciferous vegetables) Brazil nuts Berries, especially blueberries Foods to fight inflammation Increase fibre Eat a rainbow to increase antioxidants: Colourful fruit, vegetables and especially berries Anti-inflammatory foods: Cacao powder, green tea, ginger, turmeric Increase Omega-3s: Salmon, mackerel, trout, sardines Oat bran, apples, strawberries and green leafy vegetables Foods to support healthy fatty acid metabolism Healthy fats – coconut, olive, avocado, nuts Carnitine and CoQ10 rich foods – red meat, fish, chicken breast (free range) Sesame seeds, tahini Avoidance of trans and hydrogenated fats Colourful fruit and vegetables EXERCISE TIPS TO SUPPORT METHYLATION Regular exercise improves cardiovascular and general physical fitness, however it also shows benefits to genetic health
