Inflammation is one of the biggest contributors to the common symptoms often experienced with MTHFR mutations. These common inflammatory symptoms include migraines, joint pain, weight gain, fatigue, heart problems and skin aging. Why is inflammation such an issue with MTHFR mutations? MTHFR mutations create a reduced ability to detoxify. This means that toxins that would normally be ingested, digested and then eliminated, instead start to build up and hang around the body. This increase in toxins creates inflammation, and due to these toxins sticking around, typically inflammation is chronic as well.
We’ve discussed the ways in which inflammation can be reduced through lifestyle changes and supplement recommendations in our article here. We receive a lot of questions about diet and what types of food are anti-inflammatory and safe for MTHFR mutations. Here is a list of 5 nutritious anti-inflammatory foods that can be eaten by themselves or added into various recipes.
Avocados are a wonderful source of antioxidants, vitamins, and are considered a healthy fat. Not only are they delicious, avocados can be added to many different meals to add extra flavor. They are also considered a healthy source of folate, vitamin K, vitamin C, vitamin B6, and potassium (as well as many more vitamins and minerals). As a source of fiber, avocados can help normalize bowel movements while feeding the healthy gut bacteria within the intestines. Now, let’s discuss meal ideas. In the morning, add avocados into your eggs to liven them up. It’s lunch time already? Good thing you packed a salad full of spinach (another anti-inflammatory), tomato, lettuce, and the most important ingredient: avocado. In the mood for a snack? Guacamole is a mixture of avocados, salt, and lime. As you can see, this vegetable is easily incorporated into many meals and is easy to add into your diet.
Do you have poor eyesight? Carrots have been known to improve eye health because of their high content of beta carotene. Beta carotene protects the eye from different disorders such as blindness and helps prevent vision loss due to aging. Additionally, they are a high source of antioxidants and contain nutrients such as vitamin K, vitamin C, potassium, vitamin B6, and folate. Antioxidants are known to reduce inflammation, as well as protect the heart and regulate blood pressure. Carrots are one of those vegetables that can be added into many meals or snacks, making it versatile and easy to eat on a day to day basis. Carrots can be thrown into a blender and combined with other vegetables in the morning for a healthy juice/smoothie. An easy and quick way to load your body with the proper nutrition to work and think efficiently. Baby carrots are a tasty snack that can be combined with peanut butter, hummus, salad dressing, or guacamole. Need dinner options? Add carrots into a roast, with balsamic glaze over the top or into your homemade chicken noodle soup.
So far, all of our anti-inflammatory foods have been vegetables and it’s time to add another to the list. Beets, another major source of folate, aids in reducing homocysteine levels within the body. They contain Betaine, otherwise known as Tri Methyl Glycine (TMG). High homocysteine levels affect the heart, brain, and bones in very negative ways. TMG is a very effective way in reducing these homocysteine levels, meaning beets should be a regular part of your MTHFR friendly diet. Reducing homocysteine isn’t the only important benefit of beets. They also have high nutritional content and are full of folate, fiber, and vitamin B6. Beets can be added into a smoothie, stuffed with cheese and other vegetables, or even just added as a side dish to lunch/dinner. Read our article on reducing homocysteine levels here.
It’s time to throw some fruit into the mix. Bananas are one of the biggest sources of potassium. Potassium helps regulate blood pressure and maintain a healthy and sharp brain. Additionally, bananas provide the body with Vitamin B6, vitamin C, fiber, magnesium, folate, and protein. All these vitamins and minerals work together to improve many important functions such as supporting healthy bowel movements, relieving joint pain, supporting eye and bone health, and aiding in weight loss. Bananas are one of the best foods for breakfast because they are easy to eat on the go or can be combined into a juice/smoothie. Have kids? Try out banana pancakes, they put an additional spin on traditional pancakes. For a snack, have a yogurt parfait by throwing in granola, banana, and other fruits. You’ll be adding in healthy gut bacteria and getting your daily requirement of potassium all in one.
Pucker up, this sour fruit is a natural anti-inflammatory and a main source of folate, vitamin B6, vitamin B2, choline, potassium, magnesium, vitamin A, and manganese. Ingesting this super fruit kicks the immune system into gear, protects skin, and supports skin health. Lemons also aid in weight loss, are very hydrating, and spice up traditional meals. Sprinkle lemon on top of an organic roast chicken and pair it with asparagus or spruce up your green beans by adding a spritz of lemon. Need a snack? Add lemon zest into your next artichoke and feta dip. Increase your hydration by adding lemon into your water, your taste buds will thank you.
All five of these foods are versatile and can be added into a mixture of breakfasts, lunches, dinners, and even snacks. Eating clean foods that are anti-inflammatory are essential to living a healthier lifestyle with MTHFR mutations.
Need additional homocysteine support? BiomeIQ’s Methylation3 is the type of methylation support that facilitates the movement of homocysteine into methionine which reduces overall homocysteine levels. Click here for more information.
Looking to detoxify? Click here to learn more about BiomeIQ’s Detox P5.0, a 2 phase liver detoxification, and metabolic formula. Before supplementing, it’s beneficial to rid the body of toxins first. Doing so reduces inflammation, symptoms of toxicity, and allows vitamins, minerals, and antioxidants to work more efficiently within the body.
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