What Foods to Choose to Improve DNA Methylation

Nutrition is a safe and effective way to promote methylation support without the side-effects of supplements and/or that of medicines. However, the foods you choose to eat can also tremendously affect your DNA methylation. The food quality and food packaging as well as how you make these dietary changes can determine your methylation status and activity. We will discuss these factors and their effects in detail below.

Food Quality

The quality of the foods you choose is fundamental to improve DNA methylation. Choosing high-quality foods, by way of instance, means choosing foods which contain an increased nutrient density, which is abundant in phytonutrients and antioxidants, and contains decreased amounts of toxins, such as pesticides, herbicides, fungicides, and heavy metals. Make sure to look for the terms below when purchasing foods:

• Local-grown. Food which has not had to travel considerable distances before being sold generally has a much higher nutrient density.
• Non-GMO. Genetically modified organisms, or GMOs, is a term which currently applies to a variety of foods, including commodity grains, such as soy, wheat, and corn. GMO crops are often preferred by some farmers due to their resistance to herbicides. As a result, GMO crops tend to have increased levels of herbicide toxins and/or foreign compounds which can cause cellular damage and other health issues.
• Organic. Organic foods contain fewer pesticides, synthetic hormones, and are always non-GMO. The utilization of sewage water is prohibited for organically-grown crops, which tremendously reduces heavy metal health issues. Several organic food farmers also evaluate their soil and food products for heavy metal contamination.
• Grass-fed/Pasture-raised. This term applies to graze animals, which are grain-fed in conventional commercial farming operations. Grass-fed/pasture-raised animals have better nutrient profiles, less pro-inflammatory fats, more anti-inflammatory fats, and less risk of heavy metal contamination due to other conventional animal feeds.
• Wild caught. Fish which are wild caught also have better nutrient profiles. Generally, there are fewer toxins in wild-caught fish, however, make sure you’re choosing fish from clean waters or which has been evaluated for contaminants. The National Resources Defense Council has a good guide to sustainable and low-mercury seafood.
• Cold pressed, unrefined, extra-virgin. These terms are currently applied to oils which are minimally processed and contain the highest amounts of phytonutrients. Avoiding these will prevent you from choosing oils which have been chemically processed with hexane, a solvent which can be found in highly- processed commercial oils.

Food Packaging

The food packaging you choose is also fundamental to improve DNA methylation because these can be a considerable source of toxins, which can also ultimately affect your overall health and wellness. Several simple lifestyle modifications can considerably reduce exposure to these toxins:

• Minimize the utilization of plastic food and beverage containers. Preferred choices for containers include glass and stainless steel.
• Never reheat food in plastic containers.
• Minimize the utilization of canned food choices.
• Avoid nonstick cookware. Preferred choices for containers include stainless steel, glass, and cast iron cookware.

Making Dietary Changes

The dietary changes you make can ultimately be fundamental to improve DNA methylation, although it can often be a difficult and sometimes overwhelming process. The key to making these dietary and lifestyle changes as easy and stress-free as possible is described below, including:

• Utilizing leftovers for the next day’s meal or part of a meal, such as using leftover cooked salmon and broccoli from dinner as part of a large salad for lunch or for a snack the following day.
• Cook extra food, such as chicken, green beans, saute?ed greens, and roasted mushrooms, which can be reheated for another meal.
• Many foods freeze well and can be frozen in individual portions to easily combine, take "on the go", or simply to save for another day.
• Try to plan ahead so that you're not caught in a situation where the only food available doesn't fit your food plan. Keep suitable snacks on hand and bring meals with you to follow your regimen.
• You may find it useful to invest in portable food containers which keep food cold/hot; choose stainless steel or glass containers.
• If eating out, call restaurants ahead of time to discuss suitable menu choices. You’ll probably find that restaurants which cook foods from scratch with fresh/local ingredients are most suitable for you.

As previously discussed, improving DNA methylation is a fundamental process towards maintaining overall health and wellness. A balanced nutrition can help safely and effectively improve methylation support, however, choosing foods can also promote methylation support. The purpose of the following article is to easily demonstrate what foods to choose to improve DNA methylation. It's fundamental to understand how the foods you choose can improve DNA methylation as well as to promote 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 nutritional guidelines and lifestyle modifications 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 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 nutrition and lifestyle habits can ultimately help improve DNA methylation. Understanding the role of methylation adaptogens can 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