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