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Optimise Your Diet Prioritize whole foods rich in natural folate, B vitamins, and methylation cofactors: Folate-rich foods: Leafy greens (spinach, kale, romaine), asparagus, broccoli, Brussels sprouts, avocado, legumes (lentils, chickpeas, black beans) Choline sources: Eggs, salmon, liver, beef, chicken, cauliflower B12-rich foods: Meat, fish, shellfish, eggs, dairy products B6 sources: Poultry, fish, potatoes, chickpeas, bananas Magnesium: Pumpkin seeds, almonds, spinach, dark chocolate, avocado Critically important: Avoid synthetic folic acid found in fortified foods and standard multivitamins

Hydration is Key: Drink at least 23 liters of water daily to help your liver flush out oxidized pigments and toxins

Neumann, H., Peak-Chew, S

[DOI] [PMC free article] [PubMed] [Google Scholar] 91.Kaspar J.W., Niture S.K., Jaiswal A.K

Tchetina EV, Markova GA, Poole AR, Zukor DJ, Antoniou J, Makarov SA, et al