Principles of Nutrition for Methylation Support

To promote methylation support through diet and lifestyle changes, many healthcare professionals recommend following a diet food plan which is nutritionally replete and rich in nutrients for DNA methylation status and activity, anti-inflammatory, low in Glycemic index, rich in antioxidants and phytonutrients as enzyme modulators, optimal in hydration, and supportive of detoxification. 

Moreover, to promote methylation support, a diet plan should avoid excess calories, folic acid-fortified foods, alcohol, minimize AGE formation, added sugars, foods from animals raised with the use of antibiotics and hormones, high-mercury content fish like tuna, king mackerel, swordfish, and shark as well as utilizing plastic food and beverage containers. According to a research study on diet and aging, calorie restriction can slow down or reverse the decline in age-related DNA methylation associated with diseases. As mentioned previously, alcohol consumption can tremendously affect DNA status and activity which may interfere with SAMe levels and may ultimately impact folate metabolism by inhibiting MTR and MAT enzymes, among other structures and functions. 

Furthermore, many doctors and functional medicine practitioners also recommend following intermittent fasting, a diet plan which cycles between fasting and non-fasting, alongside a low carbohydrate diet. According to several research studies, an extended nighttime fast can stimulate a decreased ketone production which may help decrease inflammation and protect the epigenome. 

Healthcare professionals can provide patients with nutrition advice and recommendations for lifestyle changes to help promote methylation support. While potential side effects of supplements have been discussed in previous articles, doctors and functional medicine practitioners can recommend supplementation alongside nutrition and lifestyle changes. Below, we will demonstrate a variety of superfoods, foods, and microbes which can be utilized to help promote DNA methylation status and activity.

Methylation Superfoods

• Beets
• Spinach
• Sea vegetables
• Daikon radish 
• Shiitake
• Salmon
• Fish roe
• Whitefish
• Oysters
• Eggs
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Liver

Methylation Foods

• Sun-dried tomatoes
• Artichokes
• Asparagus
• Lambsquarters
• Mustard greens
• Turnip greens
• Leeks
• Okra
• Garlic
• Horseradish
• Fish
• Meats
• Nuts
• Seeds
• Spices
• Herbs
• Cocoa
• Fermented soy
• Beans and legumes
• Whole grains: amaranth, buckwheat, bulgur, kamut, quinoa, oats, dark rye, spelt, teff
• Blackstrap molasses

Microbes for Methylation

• L. plantarum
• B. bifidum
• B. infantis
• B. breve
• B. longum
• B. adolescentis – appears to be the highest producer of 5mTHF
• B. pseudocatenulatum

Nutrition and lifestyle changes can help promote methylation support without experiencing the side effects of supplements. A wide array of superfoods, foods, and microbes can help promote methylation support, alongside a diet food plan, supplementation, and intermittent fasting. The purpose of the following article is to discuss how nutrition and lifestyle modifications can help promote methylation support. It's fundamental to understand how nutrition, fitness, lifestyle, supplements, and medicines, can improve DNA methylation and overall health and wellness. - Dr. Alex Jimenez D.C., C.C.S.T. Insight

Smoothies and Juices for Methylation Support

While many healthcare professionals can recommend diet and lifestyle changes to improve methylation support, there are several options you can try yourself at home. As described above, methylation support supplementation should be determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support without any side-effects. The smoothies and juices below are part of the Methylation Diet Food Plan.

Sea Green Smoothie Servings: 1 Cook time: 5-10 minutes

• 1/2 cup cantaloupe, cubed
• 1/2 banana
• 1 handful of kale or spinach
• 1 handful of Swiss chard
• 1/4 avocado
• 2 teaspoons spirulina powder
• 1 cup of water
• 3 or more ice cubes

Blend all ingredients in a high-speed blender until completely smooth and enjoy!

Berry Bliss Smoothie Servings: 1 Cook time: 5-10 minutes

• 1/2 cup blueberries (fresh or frozen, preferably wild)
• 1 medium carrot, roughly chopped
• 1 tablespoon ground flaxseed or chia seed
• 1 tablespoons almonds
• Water (to desired consistency)
• Ice cubes (optional, may omit if using frozen blueberries)

Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!

Sweet and Spicy Juice Servings: 1 Cook time: 5-10 minutes

• 1 cup honeydew melons
• 3 cups spinach, rinsed
• 3 cups Swiss chard, rinsed
• 1 bunch cilantro (leaves and stems), rinsed
• 1-inch knob of ginger, rinsed, peeled and chopped
• 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately!

Ginger Greens Juice Servings: 1 Cook time: 5-10 minutes

• 1 cup pineapple cubes
• 1 apple, sliced
• 1-inch knob of ginger, rinsed, peeled and chopped
• 3 cups kale, rinsed and roughly chopped or ripped
• 5 cups Swiss chard, rinsed and roughly chopped or ripped

Juice all ingredients in a high-quality juicer. Best served immediately!

Zesty Beet Juice Servings: 1 Cook time: 5-10 minutes

• 1 grapefruit, peeled and sliced
• 1 apple, washed and sliced
• 1 whole beet, and leaves if you have them, washed and sliced
• 1-inch knob of ginger, rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately!

Protein Power Smoothie Serving: 1 Cook time: 5 minutes

• 1 scoop protein powder
• 1 tablespoon ground flaxseed
• 1/2 banana
• 1 kiwi, peeled
• 1/2 teaspoon cinnamon
• Pinch of cardamom
• Non-dairy milk or water, enough to achieve desired consistency

Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!

ProLon? Fasting Mimicking Diet

Balanced methylation support can be achieved through proper nutrition. The ProLon? fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon? fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon? fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.

Many doctors and functional medicine practitioners can recommend nutritional advice and/or guidelines to help improve DNA methylation. Proper diet and lifestyle changes can ultimately help improve DNA methylation. Nutrition and lifestyle modifications, including methylation superfoods, foods, and microbes, can ultimately help promote methylation support. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions.

Curated by Dr. Alex Jimenez