Table 9: Selected dietary sources of nutrients for methylation support (adapted from [111]).

Methionine Meats, poultry, fish, shellfish, egg, nuts (especially Brazil nuts), seeds (especially sesame seeds and pumpkin seeds), spirulina, teff, soybeans Lower amounts found in other legumes and whole grains (especially teff and oats)

Vitamin B12 Meats and meat products (especially liver and kidney), poultry, fish, shellfish, and eggs

Vitamin B6 Meats, nuts (especially pistachio), garlic, whole grains, seeds (especially sesame and sunflower seeds), legumes (especially chickpeas and lentils), and prunes

Betaine Quinoa, beets, spinach, whole grains (especially rye, kamut, bulgur, amaranth, barley, and oats) sweet potato, meats, and poultry

Folate Beans and legumes (especially mung beans, adzuki beans, chickpeas, and lentils), liver, nuts (especially peanuts), seeds (especially sunflower seeds), spinach, asparagus, mustard greens, and avocado

Magnesium Seeds (especially pumpkin seeds and sesame seeds), beans (especially soybeans), nuts (especially Brazil nuts and almonds), and whole grains (especially amaranth)