Feeling run down and stressed out? Chances are, your body is craving a boost of B vitamins. Not only do B vitamins help your body cope with physical and emotional stress, they also provide nutrition to keep your methylation cycle running smoothly. This cycle affects everything, from neurological health to preventing cancer, boosting immunity, and even mood stabilization. Check out this list of foods that are considered methylation adaptogens that help keep this cycle in tip-top shape. Before you dive in, you may want to learn more about how this cycle works in this post.
The methylation cycle is absolutely dependent on a steady supply of folate, or 5-MTHF. While this can be obtained through supplements, many foods provide an excellent source of this vital nutrient. What’s more is that people who have a MTHFR mutation tolerate and assimilate natural food-based vitamin B better than a supplement. Check out this list of foods that supply a healthy dose of folate for your methylation cycle. I’ll even provide some great recipes to get you started!
Cruciferous and Green Leafy Vegetables
The greener the better when it comes to vegetables. These also provide a boost of vitamin C, fiber, and antioxidants per serving. Enjoy plentiful arugula, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, radish, romaine lettuce, rutabaga, spinach and watercress.
Try this delicious Whole Roasted Cauliflower with Tahini Sauce and Parsley-Spinach Pesto or another favorite, Roasted Brussels Sprouts with Grapes.
Berries are high in many methylation adaptogens including anthocyanins, cholorogenic acid, ellagic acid and quercetin. Choose a variety of different berries, including blackberries, currants, blueberries, raspberries, and strawberries.
This Blueberry Bake is a fan favorite for breakfast or a delicious dessert! You can also add a variety of berries to this quick and simple Chia Breakfast Pudding.
Citrus fruits, like oranges, grapefruit, lemons, and limes are rich in folate. In fact, just one large orange contains 55 mcg of folate, (about 14% of the daily recommended intake).
Add a boost of citrusy goodness with this refreshing Ginger Lime Mocktail.
Soybeans, or edamame beans, are so versatile and provide the base ingredient for a wide range of foods around the world. You can eat them raw or steamed, or enjoy tofu, miso, natto, tempeh, or soy milk. A couple of my favorite ways to enjoy soy include Korean Tofu Bowls and Crispy Tofu, Broccoli, and Green Beans Over Midnight Grains with Sesame-Miso Dressing.
Concerned about eating soy? Check out this post, Debunking Myths About Phytoestrogens.
Legumes—such as beans, peas, chickpeas, and lentils—provide a good source of protein, fiber, and antioxidants, as well as important micronutrients like potassium, magnesium, and iron. They also supply varying amounts of folate for proper methylation.
Try this Mexican Pinto Bean Salad or these hearty Mushroom Lentil Burgers.
Avocados are also very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Additionally, avocados provide an excellent source of monounsaturated fatty acids and carotenoids that support eye health. They are also an excellent source of folate, with one whole avocado providing almost 1/3 of the recommended daily value.
Try this light and refreshing Avocado Mango Salad for a boost of nutrition.
Turmeric contains curcumin, which is a methylation adaptogen widely-known for its many beneficial health effects. It is a powerful antioxidant that protects the body from free radical damage and slows the process of aging.
Enjoy this nutrition-packed, warming Carrot, Ginger, and Turmeric Soup.
Shiitake mushrooms are loaded with vitamin B12, which is a necessary coenzyme in the methylation of homocysteine. They also have anti-cancer benefits and supply the body with necessary amino acids and essential fatty acids.
The shiitake filling in these Shanghai Style Dumplings is so delish, you’ll forget it’s actually good for you!
Are you ready to get started on healthier eating to nourish your body and improve overall health and wellness? Come check out the Clean Slate Cleanse!