![]() Swiss cheese: High in protein and calcium, and lower in fat than cheddar or soft cheeses. ![]() Small servings are recommended for those with high cholesterol. Lean beef: Along with protein, lean beef is an excellent source of iron, Vitamin B12, zinc, selenium, niacin, and phosphorus.īananas: Known for their high potassium content, bananas also provide vitamin C and fiber.Ĭlams: Clams are one of the best sources of vitamin B12 and the other B vitamins, along with iron and protein.īeef liver: Rich in protein, iron, and vitamin A. It’s also a plant source of iron, along with minerals manganese, calcium, phosphorus, magnesium, copper, zinc. Salmon is also rich in B6 and protein and is one of the best oily-fish sources of Omega 3.įortified tofu: Tofu provides all nine essential amino acids and vitamin B1. The type with the highest B12 value is red salmon (with skin). Red salmon / Sockeye salmon (filets with skin): Different types of salmon have different levels of B12. Spinach: One of the richest sources of folate, spinach also provides 300% of the daily need for vitamin K, over 160% of vitamin A, and about 40% of vitamin C.Īsparagus: Also high in fiber and vitamins A, C, and K. They also contain 21% of your daily value for iron, 20%of copper, manganese, potassium, phosphorus, and magnesium. Lentils: As well as folate, lentils are an excellent source of other B vitamins and minerals including iron, magnesium, potassium, and zinc.īorlotti beans / Roman beans (cooked): Cooked Roman beans are a good source of folate. Here’s a list of the top foods with folate, vitamin B6, B12, or a combination of these vitamins:Įdamame (green soybeans): Edamame beans are rich in protein and all nine essential amino acids. Essential fatty acids such as omega-3 can help reduce inflammation and the risk of heart disease. We’ll explain how the methionine-homocysteine pathway works, and how these particular B vitamins are so important for lowering homocysteine levels.įoods that are rich in folate, B6, and B12should be included in your diet as often as possible.īecause a vitamin deficiency often occurs as a result of poor diet and/or weak digestive function, your diet should also include foods rich in protein and probiotic bacteria to help restore the integrity of the digestive tract. Taking folate, B12, and B6 together has been shown to help lower homocysteine levels more effectively than taking folate alone. The best way to do this is by increasing your intake of B vitamins, particularly folate. Reducing your homocysteine levels is crucial for protecting your long-term health. Women with high homocysteine may struggle to conceive and are at risk of recurrent miscarriage. Associated cognitive disorders include migraines, dementia, poor memory function, reduced concentration, and low mood. High homocysteine is a major risk factor for cardiovascular disease in older people even more so than high cholesterol, blood pressure, or smoking. ![]() Around 5% of the general population is affected by high homocysteine levels. Deficiencies may result from a mutation on the MTHFR gene, which affects 30-40 percent of the American population. However, a deficiency in these B vitamins can lead to higher homocysteine levels. Each of these nutrients works together in a process called the methionine-homocysteine pathway. To do this, your body requires the help of certain B vitamins-namely folate, B6, and B12. Normally, your body is able to keep homocysteine at low levels by converting it into useful biochemicals. ![]() ![]() Homocysteine is a type of sulfur-containing amino acid that the body produces from the breakdown of another amino acid, methionine. It’s important to understand how seriously it may affect your body and your brain. High homocysteine is bad news, especially for those with an MTHFR genetic mutation. ![]()
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