Gillian McKeith's Food Bible (246 page)

Broccoli, cauliflower, asparagus, brussels sprouts, tomato juice, beans, and lentils, which are all good sources of folic acid.

Bananas, chicken, turkey, salmon, halibut, spinach, peppers, turnip greens, and broccoli, which contain vitamin B
₆
.

Fish, meat, poultry, and eggs, which are the best sources of vitamin B
₁₂
. However, many people do not absorb vitamin B
₁₂
particularly well, especially the elderly or those with compromised digestive function, so supplements may be useful (see below).

Beets, a good source of trimethylglycine (TMG), which is also valuable in the conversion of homocysteine into safer substances. Juiced beets may be one of the best ways to get dietary TMG, but supplements may be needed initially to bring down homocysteine if levels are too high.

AVOID

Alcohol. It interferes with the absorption of many nutrients, including vitamin B
₆
, folic acid, and vitamin B
₁₂
. It can also increase the elimination of these in the urine, so the body ends up depleted.

Sugar and refined carbohydrates, which are low in nutrients and can deplete the body of precious B vitamins needed for lowering homocysteine.

Tea and coffee strip the body of the nutrients needed to reduce homocysteine.

HERBS AND SUPPLEMENTS

Take TMG or betaine, folic acid, and vitamins B
₁₂
and B
₆
.

Other useful nutrients are choline, inositol, zinc, and magnesium.

If you suffer from digestive symptoms with poor absorption of nutrients, supplement with digestive enzymes. These can aid absorption and nutrient status and therefore overall body functioning.

To get tested for homocysteine levels, go to www.gillianmckeith.info.