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Food Sources of Betaine

author image Jill Andrews
Jill Andrews began writing professionally for various online publications since 2009. Andrews holds a Bachelor of Science in biochemistry/nutrition from Memorial University in St.John's, Newfoundland. She also holds a Bachelor of Science in occupational therapy from Dalhousie University in Halifax, Nova Scotia.
Food Sources of Betaine
Brown rice has betaine. Photo Credit Robert Anthony/iStock/Getty Images


Betaine, a substance found naturally in some foods, plays a role in reducing levels of homocysteine in the blood, according to the National Institutes of Health. Homocysteine is a toxic substance in the body that can lead to osteoporosis and heart problems. Betaine plays a role in supporting proper liver function, preventing fatigue and blood clots. Betaine can be taken in supplement form or derived from food.

Whole Wheat Foods

Food Sources of Betaine
Whole wheat bread. Photo Credit Laboko/iStock/Getty Images

According to The USDA, foods that contain betaine include whole wheat breads and grains. Whole wheat foods are those that have not been stripped of their natural outer grain and are not refined. Good sources include whole-wheat bread and whole-grain cereals. Other sources include rolled oats, barley, quinoa and brown rice. Including these foods in the daily diet may help boost the betaine content in the body.


Food Sources of Betaine
Fresh beets. Photo Credit Valeria Tarleva/iStock/Getty Images

The USDA recognizes beets as a source of betaine, stating that it has been shown to provide anti-inflammatory, antioxidant and detox support in the body. The betaine is concentrated in the peel and the flesh of the beets making this food a good addition to the diet. Beets can be boiled and added to salads along with fresh vegetables and walnuts for a healthy and nutrient-rich meal.


Food Sources of Betaine
Fresh spinach. Photo Credit tpzijl/iStock/Getty Images

Spinach is a healthy vegetable that can be lightly steamed or eaten raw. The USDA states that spinach is one of the primary food sources of betaine. Due to its betaine content, spinach may be a good food in protecting against high homocysteine levels, fatigue and osteoporosis. Adding spinach to a sandwich prepared on whole grain bread can combine two good sources of betaine for a nutrient-rich meal.

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