{"id":6895,"date":"2024-06-25T17:52:59","date_gmt":"2024-06-25T15:52:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=6895"},"modified":"2024-06-25T17:53:04","modified_gmt":"2024-06-25T15:53:04","slug":"methylated-vitamins-diet-tips","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/","title":{"rendered":"Methylated Vitamins \u2013 Diet Tips"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>Methylated vitamins are most often discussed as something to supplement. But diet should be a significant source of these vitamins too. Let\u2019s take a look at which foods contain high amounts of methylated vitamins.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Best sources of methylated vitamin B12, Methylcobalamin<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Methylcobalamin, the methylated form of vitamin B12 is best sourced from animal-based foods. A few plant foods naturally contain trace amounts of bioactive forms vitamin B12, but it\u2019s near impossible to get sufficient amounts. For example, if you wanted to get your B12 from the popular seaweed nori you\u2019d need to eat a more than 13 sheets of it every day. You\u2019ll have a much easier time if you regularly include the following foods into your diet.<\/p>\n<ul>\n<li>Animal liver<\/li>\n<li>Salmon, tuna, trout, sardines<\/li>\n<li>Beef, chicken, pork<\/li>\n<li>Milk, yogurt, cheese<\/li>\n<li>Eggs, particularly the yolk<\/li>\n<\/ul>\n<h2><strong>Best sources of methylated vitamin B9, Methylfolate<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Vitamin B9 is found in high amounts in legumes, green vegetables, eggs, nuts, seeds, and animal liver. But most of these foods contain mainly the non-methylated version of B9, folic acid. Thankfully, some of the folate is already methylated in food. Here is a list of foods that have the highest proportion of the active form of B9 called methylfolate.<\/p>\n<ul>\n<li>Romaine lettuce<\/li>\n<li>Sprouted buckwheat, beans, chickpeas<\/li>\n<li>Broccoli and cauliflower<\/li>\n<li>Asparagus<\/li>\n<li>Kale and spinach<\/li>\n<li>Cabbage<\/li>\n<li>Fermented foods such as miso and kefir<\/li>\n<li>Berries<\/li>\n<li>Citrus fruits like oranges and grapefruits<\/li>\n<\/ul>\n<figure id=\"attachment_6851\" aria-describedby=\"caption-attachment-6851\" style=\"width: 990px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Berries-Smoothie-profimedia-0870710642-CVR.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6851 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Berries-Smoothie-profimedia-0870710642-CVR.webp\" alt=\"Berries Smoothie\" width=\"990\" height=\"660\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Berries-Smoothie-profimedia-0870710642-CVR.webp 990w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Berries-Smoothie-profimedia-0870710642-CVR-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Berries-Smoothie-profimedia-0870710642-CVR-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Berries-Smoothie-profimedia-0870710642-CVR-400x267.webp 400w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/a><figcaption id=\"caption-attachment-6851\" class=\"wp-caption-text\">Berries are one of the best sourcs of methylfolate.<\/figcaption><\/figure>\n<h2><strong>What about vitamin B6 and B2 and choline?<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Pyridoxine and Riboflavin, Vitamin B6 and B2, are involved in the methylation cycle but are not methylated. This makes it simpler when looking for food sources. Here are examples of foods high in both of these vitamins.<\/p>\n<p style=\"font-weight: 400;\"><strong>Vitamin B6:<\/strong><\/p>\n<ul>\n<li>Chickpeas<\/li>\n<li>Tuna, salmon, halibut<\/li>\n<li>Animal liver<\/li>\n<li>Potatoes, sweet potatoes<\/li>\n<li>Chicken, turkey<\/li>\n<li>Bananas<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><strong>Vitamin B2:<\/strong><\/p>\n<ul>\n<li>Animal liver<\/li>\n<li>Dairy<\/li>\n<li>Beef, clams, chicken<\/li>\n<li>Almonds<\/li>\n<li>Eggs<\/li>\n<li>Mushrooms, spinach<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Choline, formerly known as vitamin B4 because of its similarity to other vitamins from the B group, is also one to pay attention. It\u2019s an important source of methyl groups in the methylation cycle. Here are some of the best foods to get enough of <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Choline-HealthProfessional\/#:~:text=Choline%20is%20an%20essential%20nutrient,phospholipids%20vital%20for%20cell%20membranes.\">choline.<\/a><\/p>\n<ul>\n<li>Animal liver<\/li>\n<li>Eggs<\/li>\n<li>Soybeans<\/li>\n<li>Beef, chicken<\/li>\n<li>Fish<\/li>\n<li>Potatoes<\/li>\n<li>Legumes, dairy, shiitake mushrooms<\/li>\n<\/ul>\n<h2><strong>What foods should you eat to get enough methylated vitamins?<\/strong><\/h2>\n<p style=\"font-weight: 400;\">When we look at the foods mentioned in this article, it\u2019s clear that some of them are being mentioned more than others. One certainly stands out among all others, and that\u2019s animal liver. It\u2019s an excellent source of methylated vitamins and B vitamins, but even if you\u2019re not into liver because of its specific taste, there are other excellent choices. Leafy greens, cruciferous vegetables, eggs, fish, and meat are good examples.<\/p>\n<p style=\"font-weight: 400;\">What\u2019s also apparent is that a diet high in these basic, real foods is also a good diet to maintain good intake of B vitamins. If you\u2019re following a <a href=\"https:\/\/www.welovecycling.com\/wide\/2019\/02\/08\/cycling-essentials-every-vegan-rider-should-own\/\" target=\"_blank\" rel=\"noopener\">vegan diet,<\/a> you may have a harder time getting some of these vitamins, especially B12. Fortified foods or supplements may be the way to go in that case. And if you\u2019re worried whether you\u2019re getting enough, ask your doctor to test your vitamin B levels.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Methylated vitamins are most often discussed as something to supplement. But diet should be a significant source of these vitamins [&hellip;]<\/p>\n","protected":false},"author":178,"featured_media":6907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"global-categories":[],"class_list":["post-6895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-the-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Methylated Vitamins \u2013 Diet Tips - \u0160koda We Love Cycling - United Kingdom<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Methylated Vitamins \u2013 Diet Tips\" \/>\n<meta property=\"og:description\" content=\"Methylated vitamins are most often discussed as something to supplement. But diet should be a significant source of these vitamins [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - United Kingdom\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-25T15:52:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-25T15:53:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Spinach-Kale-Leafy-Salad-profimedia-0856040033-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"evelynfindlay\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/\",\"url\":\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/\",\"name\":\"Methylated Vitamins \u2013 Diet Tips - \u0160koda We Love Cycling - United Kingdom\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Spinach-Kale-Leafy-Salad-profimedia-0856040033-CVR.webp\",\"datePublished\":\"2024-06-25T15:52:59+00:00\",\"dateModified\":\"2024-06-25T15:53:04+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/uk\/#\/schema\/person\/0fb8f5556d93cedeab625dee98f6bf84\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Spinach-Kale-Leafy-Salad-profimedia-0856040033-CVR.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/18\/2024\/06\/Spinach-Kale-Leafy-Salad-profimedia-0856040033-CVR.webp\",\"width\":990,\"height\":660,\"caption\":\"Leafy Vegetables\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/uk\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/uk\/\",\"name\":\"\u0160koda We Love Cycling - United Kingdom\",\"description\":\"\u0160koda WeLoveCycling - United Kingdom\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/uk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/uk\/#\/schema\/person\/0fb8f5556d93cedeab625dee98f6bf84\",\"name\":\"evelynfindlay\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.welovecycling.com\/uk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/9ca0246e815ce39c3171ab03d96ff7a0617b252ab40d91e1c1e799819dc92fcf?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/9ca0246e815ce39c3171ab03d96ff7a0617b252ab40d91e1c1e799819dc92fcf?s=96&d=mm&r=g\",\"caption\":\"evelynfindlay\"},\"url\":\"https:\/\/www.welovecycling.com\/uk\/author\/evelynfindlay\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Methylated Vitamins \u2013 Diet Tips - \u0160koda We Love Cycling - United Kingdom","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/uk\/2024\/06\/25\/methylated-vitamins-diet-tips\/","og_locale":"en_GB","og_type":"article","og_title":"Methylated Vitamins \u2013 Diet Tips","og_description":"Methylated vitamins are most often discussed as something to supplement. 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