MTHFR is a gene found in our bodies that is responsible for the making of methylenetetrahydrofolate reductase (MTHFR) enzyme. When one takes foods rich in folic acid, methylenetetrahydrofolate reductase enzyme converts it into folate’s active form known as methyl folate.

MTRH is important in the body because it plays a great role in processing amino acids. A genetic mutation of MTHFR may lead to the blood having low levels of folate and high homocysteine levels. Additionally, MTHFR alters how the body converts nutrients from the food we eat into minerals, proteins, and vitamins. This gene mutation may also affect other functions and elements of the body, such as cholesterol levels, brain function, and digestion.

Individuals with MTHFR are advised to take natural food rich in folate and avoid some supplements that contain the synthetic form of folate.

What to Take

Peanut Butter

A healthy scoop of peanut butter comes packed with minerals and proteins that can keep you going throughout the day. Peanut butter is made from peanuts that are a good source of folate. You can take peanut butter in a variety of ways, such as on a sandwich, with your favorite fruit, in a smoothie, or just a plain spoonful of it.

Peanut butter is rich in nutrients such as magnesium, protein, fiber, and antioxidants. If you are wondering what energy-rich snacks to take, a scoop of peanut butter will do because it contains plenty of healthy monounsaturated fats and proteins that get converted into energy. Just be sure to check the ingredients list and choose American Dream nut butter or a similar trusted brand that does not contain any added synthetic folic acid. The folate in peanut butter helps with methylation and 1 tablespoon of it contains 12-15 mcg of folate.

Fermented Foods

Patients with MTHFR gene defects know that their bodies cannot process and absorb some nutrients. To tackle this, you need to focus on your gut health and take more fermented foods. Fermented foods contain probiotics which are live microorganisms that improve the digestive system and help in the absorption of some nutrients.

According to some studies, during the fermentation process, the levels of folate increase exponentially. More folate is beneficial for MTHFR patients for the absorption of nutrients in the gut. As stated on this website, MTHFR patients can also take supplements to help them lead a normal life. Knowing the patient’s deficiencies and taking the right supplements along with their recommended diet will improve their condition. Broths and fermented foods such as kimchi, sauerkraut, tempeh, and miso are good sources of folate.

Legumes and Pulses

Beans and pulses are affordable and readily-available sources of protein, fiber, and folate. Amino acids are high in beans, and they are the building blocks of proteins. Proteins help in the repair of damaged tissues in the body. Beans are also low in saturated fats and calories and are an excellent source of plant-based protein for vegetarians.

Antioxidants such as polyphenols present in beans and legumes help to keep the body free of diseases. The high fiber content in beans and legumes may help to lower the level of glucose in the blood and prevent diabetes. For people with MTHFR gene defects, folate present in beans can help in having healthy red blood cells.

Fruits and Leafy Greens

Many fruits and green vegetables are sources of vitamins, fiber, and folates that are important for patients with MTHFR gene defects. Natural fresh vegetables and fruits are especially rich in folates and therefore, one should avoid processed or canned variants because canning and processing vegetables end up in the increased loss of folate content.

Kale, spinach, swiss chard, broccoli, lettuce, asparagus, and Brussels sprouts are some excellent sources of folate. Fruits such as raspberries, strawberries, bananas, and citrus fruits are also high in folate content.

What to Avoid

Processed Foods

Most processed foods contain synthetic folic acid that may have adverse effects on your body. Synthetic folic acid may inhibit how some nutrients get absorbed in your body. It may also lead to the accumulation of homocysteine in the blood which may have a negative effect on your body.

Alcohol

Patients with defective MTHFR genes are advised to avoid high alcohol intake for their own benefit because high levels of alcohol affect methylation.Environmental Toxins

People with MTHFR gene defects have a lower ability to eliminate toxins from their bodies. Toxins are present in most environments resulting mostly from human activities. At home, cleaning products may contain high levels of toxins that are harmful to your health. Some plastics and beauty products may also contain toxic substances that may be hazardous when released into the air we breathe.

Ensure that you filter water for drinking and other domestic uses. Also, use houseplants to filter indoor air instead of chemicals.

Building a healthier life around the MTHFR gene mutation is not difficult. Just ensure that you take a healthy diet, embrace fitness, and obtain nutrients from whole foods. This way, you will lead a healthy lifestyle.