[38,39] Good sources of folate include:

The best sources of methyl-folate are spinach, asparagus, romaine lettuce, turnip greens, mustard greens, collard greens, cauliflower, broccoli, parsley, lentils and beets.

The methylation cycle helps us to operate both physically and mentally, so it may not be surprising that many different functions in the body use this process. Such functions include nervous, cardiovascular and immune system activity,5-8 as well as energy production, heavy-metal detoxification and hormone balance.

A methylation diet influences methyl group synthesis in the regulation of blood homocysteine level, and is modulated by genetic interactions. Methylation-related nutrients also interact with key genes to modify risk of AP, a precursor of colorectal cancer.

Methylation is greatly dependent on the presence of certain nutrients that act as co-factors to keep the process moving smoothly. These methylation nutrients include choline, betaine, methionine, folate, vitamins B12 and B6, as well as certain minerals like magnesium, zinc and sulfur.

1. Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
2. Beans.
3. Peanuts.
4. Sunflower seeds.
5. Fresh fruits, fruit juices.
6. Whole grains.
7. Liver.
8. Seafood.

These methyl donors are found naturally in garlic, onions, beets, and many other foods. In the body, methyl donors form chemical compounds that can “methylate” DNA they are attached to, modifying the outside of the gene structure.

Overmethylation disorder is also called Low-Folate disorder. (It can be ADD, OCD, depression, Conduct Disorder, anxiety, schizophrenia or something else too.) Folate is an important part of the methylation cycle. The key point to remember is that folate, even methyl-folate, is a net methyl reducer.

Consume a plethora and a variety of different vegetables, including dark green leafy veggies in the mix for B’s and other vitamins. Eating whole foods will help you to meet your body’s needs for many of the nutrients required for methylation.

How does the methylation cycle become impaired? Genetic mutations known as SNPs (single nucleotide polymorphisms) within the genes responsible for the production of the needed enzymes can result in a decreased efficiency of these enzymes. This can cause a slowdown of the entire cycle.

Choline oxidizes to form a source of methyl called Betaine, which is found in its highest concentration in beef liver. Toasted wheat germ and eggs are also excellent sources of choline, with cod, beef, brussel sprouts, broccoli, shrimp and salmon being good sources as well.

In food sources, methyl-related nutrients can be found in foods rich in natural folate, or Vitamin B9, including strawberries, citrus fruits and leafy green vegetables. The synthetic form of folate is folic acid, found in supplements and added to fortified foods. Folate is key in producing and maintaining the cells in your body.

Folate: chickpeas, lentils, pinto beans, leafy greens (e.g., spinach, kale, collards, mustard greens, bok choy), strawberries, and citrus (e.g., grapefruit, oranges, lemons) Vitamin B6: grass-fed beef, pistachios, pinto beans, avocado, blackstrap molasses, tuna, sunflower seeds, sesame seeds

Because methylation is dependent on nutrient co-factors, one’s diet can support proper methylation by providing plenty of these essential nutrients that act as methyl donors, or fuel for methylation pathways. Diets naturally high in methylation foods can be used to support methylation either with or without supplementation.