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. 2018 Feb 27;10(3):273. doi: 10.3390/nu10030273

Table 1.

Food sources rich in methyl donor nutrients and cofactors.

Nutrient Food Sources
Choline Cauliflower, eggs, flax seeds, lentils, liver, peanuts, soybeans and wheat germ.
Folate and folic acid Asparagus, cheese, eggs, fortified breads and cereals, legumes, liver, peanuts, oranges and spinach.
Methionine Dairy products, eggs, fish, meat, poultry and rice.
Vitamin B2
(Riboflavin)
Cheese, eggs, meat and milk.
Vitamin B6
(Pyridoxine)
Bananas, fish, grains, legumes, liver, meat, potatoes and poultry.
Vitamin B12
(Cobalamin)
Eggs, fish, meat, poultry, dairy products