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Methyl Rich Foods In Pregnancy-Why They Are So Important

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MERRION ULTRASOUND<br />

M E T H Y L R I C H F O O D S I N P R E G N A N C Y - W H Y<br />

T H E Y A R E I M P O R T A N T<br />

MAY 2023<br />

CREATED BY JACKIE DE BURCA, CWA EUROPE


<strong>Methyl</strong> <strong>Rich</strong> <strong>Foods</strong> in<br />

<strong>Pregnancy</strong><br />

WELCOME<br />

Discover what are methyl rich<br />

foods and why they can help you<br />

have a healthy pregnancy.<br />

<br />

<br />

<br />

<br />

DISCLAIMER<br />

Please do not consider any of the<br />

information provided here as a<br />

substitute for medical advice. At all<br />

times seek medical advice directly<br />

with your own doctor and medical<br />

team.<br />

<br />

PHONE<br />

637 4060<br />

E-MAIL<br />

info@merrionultrasound.ie<br />

WEBSITE<br />

merrionultrasound.ie


INTRODUCTION<br />

The foods that we explore in this magazine are not only methyl rich, but contain<br />

folic acid and all the other important B vitamins.<br />

<strong>So</strong> by incorporating them into your healthy pregnancy diet, you will be reaping a<br />

variety of benefits. Discover more about the importance of methyl rich foods, and<br />

where you can find them.<br />

You may or may not have heard of methyl-rich foods. Everyone needs them in<br />

their diet, basically because without them you run the risk of ex- pression of your<br />

bad genes. This is a simplistic way of explaining the issue, however, methyl-rich<br />

foods are super important for all people.


SHAPING BABY'S HEALTH<br />

If you are pregnant, or hoping to become pregnant, they become even more<br />

important.<br />

This is because, like anything connected with pregnancy, what you eat can shape<br />

the future of aspects of your baby’s health.<br />

<strong>Methyl</strong>-rich foods in your diet can start to reprogram how your genes are being<br />

expressed.


MATERNAL DIET & DNA<br />

<strong>So</strong> what is DNA methylation? <strong>In</strong> your DNA there are combinations of four<br />

different types of nucleotides.<br />

These include guanine, thymine, adenine, and cytosine. The term DNA<br />

methylation refers to when a methyl group is added to either the guanine or<br />

cytosine nucleotides.<br />

This modification of your DNA will alter the gene expression in your cells once<br />

they have divided and differentiated from the embryonic stem cells


IF THERE IS A LACK<br />

Perhaps this is an oversimplification, however, it may help to regard it in the<br />

following way:<br />

A lack or depletion of your body’s methyl groups is what leads to the expression<br />

of bad genes.


WHY IS DNA METHYLATION<br />

IMPORTANT<br />

Healthy Development<br />

DNA methylation is very important because it is central to healthy development<br />

and growth. It can be linked to processes such as carcinogenesis, genomic<br />

imprinting, the suppression of retroviral genes, and potentially harmful<br />

sequences of DNA.<br />

Cancer Relationship<br />

DNA methylation plays a very important role in the development of cancer. <strong>So</strong> if<br />

there has been aberrant methylation, there will be a higher chance of<br />

malignancy.


RESEARCH HAS SHOWN<br />

Researchers over the past number of decades have highlighted the areas where<br />

DNA methylation plays an important role.<br />

Key <strong>Are</strong>as<br />

Embryonic development<br />

• X chromosome inactivation<br />

• Genomic imprinting<br />

• Preserving the stability of chromosomes


AN INTERESTING STUDY<br />

The study tested both animals and humans. <strong>In</strong> a rural area of Gambia, women<br />

took part in the study, because it had been identified that they experienced<br />

pronounced naturally occurring seasonal differences in their diet.<br />

Conclusion Of Study<br />

The results of the study demonstrated that the status of women’s nutrition at<br />

conception and early in their pregnancy can, in fact, cause persistent epigenetic<br />

changes at human metastable epialleles. You can access the full study here.


WHAT YOU CAN DO<br />

Pregnant & TTC Women<br />

<strong>In</strong> terms of the study that we’re highlighting in this article, as a pregnant woman<br />

or a woman who hopes to become pregnant, you can ensure that your diet<br />

includes methyl-donating foods.<br />

Vitamin D Toxicity<br />

Of course, the same principles affect all other people also. <strong>So</strong> if a person has a<br />

methyl-deficient diet this can lead to a decrease in DNA methylation. However if<br />

the person- starts to consume methyl-donating foods, these changes are<br />

reversible.


METHYL RICH FOODS<br />

By ensuring that your diet is high in the following food groups, you can rapidly<br />

alter the gene expression of both your own body and that of your embryo, or do<br />

so when you conceive.<br />

Food Groups<br />

1. Folic Acid (one of the B Vitamins)<br />

2. B vitamins apart from folic acid<br />

3. SAM-e – S-Adenosyl methionine – a supplement sold over the counter, but<br />

your body also makes it


FOLIC ACID<br />

Citrus fruits and Juice<br />

Dried beans<br />

Enriched white rice<br />

Enriched flour and pastas<br />

Baked potatoes<br />

Yeast Extract<br />

Dark green vegetables such as asparagus ,spinach ,collard or turnip greens,<br />

broccoli, and okra<br />

Chickpeas<br />

To understand the importance of folic acid please refer to The Importance of<br />

Folic Acid in <strong>Pregnancy</strong> magazine.


VITAMIN B1 - THIAMIN<br />

Thiamin works with other B vitamins to keep the nervous system healthy to break<br />

down food, and release energy.<br />

RDA<br />

1.4 mg per day for pregnant women -<br />

1.4 mg per day when breastfeeding<br />

0.8 mg per day for women<br />

Food <strong>So</strong>urces<br />

Eggs<br />

Wholegrain bread<br />

Vegetables<br />

Dried and fresh fruit<br />

<strong>So</strong>me fortified cereals


VITAMIN B2 RIBOFLAVIN<br />

You need this vitamin to help the body release energy and to keep your<br />

nervous system, skin, and eyes healthy.<br />

<br />

RDA<br />

1.4 for pregnant women<br />

1.6 when breastfeeding<br />

1.1 mg per day for women<br />

<br />

Food sources<br />

Eggs<br />

Rice<br />

Milk<br />

Fortified breakfast cereals


VITAMIN B3 NIACIN<br />

Niacin also helps to break down food and release energy from it. It<br />

additionally plays a role in keeping your skin and nervous system healthy.<br />

<br />

RDA<br />

18 mg per day for pregnant women 13 mg per day for women<br />

17 mg when breastfeeding<br />

<br />

Food sources<br />

Fish<br />

Meat<br />

Legumes<br />

Nuts<br />

Seeds


VITAMIN B5-PANTOTHENICACID<br />

Pantothenic acid has a number of functions, including releasing energy from<br />

food. It also plays a role in making fatty acids and producing hormones and<br />

cholesterol.<br />

RDA<br />

6 mg for pregnant women<br />

7 mg when breastfeeding<br />

5 mg per day for women<br />

Food sources<br />

Avocado, Eggs, Milk, Animal proteins, Mushrooms, Lentils and legumes, Cabbage<br />

family inc. kale, broccoli etc Potatoes, Poultry, Whole grain cereals, Yeast


VITAMIN B6 - PYRIDOXINE<br />

Pyridoxine helps to break down food, and store energy from carbohydrates &<br />

proteins. It also helps form hemoglobin.<br />

RDA<br />

1.9 mg per day for pregnant women<br />

2.0 mg when breastfeeding<br />

1.2-1.5 mg per day for women<br />

Food sources<br />

Beef liver, Tuna. Salmon.<br />

Fortified cereals. Chickpeas.<br />

Poultry. <strong>So</strong>me vegetables and fruits, especially dark leafy greens, bananas,<br />

papayas, oranges, and cantaloupe.


VITAMIN B7 - BIOTIN<br />

<br />

Small amounts of biotin are essential to metabolise fats, carbohydrates,<br />

proteins, and many other enzymes.<br />

<br />

RDA -<br />

30 mg for pregnant women 35 mg when breastfeeding 30 mg per day for<br />

women<br />

<br />

Food sources<br />

Lentils, Nuts - almonds, walnuts, pecans Oats<br />

Green leafy vegetables, Bananas<br />

Avocados Strawberries Watermelons Egg yolks


VITAMIN B12 - COBALAMIN<br />

<br />

Cobalamin helps to break down food, and release energy, makes red blood<br />

cells, processes folic acid & keeps the nervous system healthy.<br />

<br />

RDA<br />

2.6 mg per day for pregnant women<br />

2.8 mg when breastfeeding<br />

2.0 mg per day for women<br />

<br />

Food sources<br />

Eggs, Meat<br />

Cheese, Milk<br />

Salmon, Cod<br />

<strong>So</strong>me fortified breakfast cereals


S-ADENOSYL METHIONINE<br />

SAM-e, also known as ademetionine, cannot be found in food but is pro- duced<br />

by your body from ATP and the amino acid methionine. Most SAM-e is produced<br />

by, and consumed in the liver.<br />

It prevents the build-up of bile (cholestasis) in the liver, which can occur in some<br />

women during the third trimester.<br />

Supplements<br />

It is possible to take it in supplements, but be sure to talk to your doctor<br />

about this first.


MERRION<br />

ULTRASOUND<br />

https://merrionultrasound.ie/

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