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For good health, it is very important to get enough nutrients. Besides the familiar vitamins and minerals such as iron, calcium, copper, zinc, vitamins A, B, C, D, … there is also an ingredient called betaine. So what is betaine? And what are the benefits and food sources of betaine? Let’s find out together now.
What is betaine?
Betaine is a choline derivative. That is, choline is considered a precursor of betaine and contributes to the synthesis of betaine in the body . From there, betaine will be created by combining choline and the amino acid glycine together.
Similar to the B vitamins (including folate and vitamin B12), betaine is considered an effective methyl “donor” that can replace choline and methionine for methylation. This means that they will support liver function, detoxify the body . In particular, they will help the body process fats.
Health benefits of betaine
According to Jillian Levy – Holistic Health Coach of the Institute of Integrative Nutrition (USA), betaine offers quite a few health benefits:
Support cardiovascular health
Did you know, high homocysteine levels will be a potential risk for cardiovascular disease. And betaine is the substance that has the ability to reduce homocysteine levels by preventing the hardening and blockage of arteries . This means reducing the risk of heart disease, stroke, … for people.
Anti-inflammatory
Betaine is thought to be able to fight inflammation, prevent many diseases such as obesity, diabetes, Alzheimer’s disease, … Because in the process of metabolizing sulfur amino acids, they will fight oxidative stress, inhibit the reaction inflammation , control energy metabolism and minimize cell death.
Improve muscle mass
In a study conducted by the Journal of the International Society of Sports Nutrition in 2013, participants were given betaine supplements. As a result, after six weeks, they had increased arm size, increased endurance, and were able to perform weight training more easily.
Lose weight
Taking betaine can change the way the body processes and divides nutrients, leading to faster fat burning and fat loss without breaking down muscle tissue or losing muscle.
In 2018, a study took place over 9 weeks in female college athletes, 11 people who supplemented with 2.5g betaine/day in combination with exercise regimen lost more fat. probably the rest.
Supports liver function and detoxification
Another benefit of betaine is that it helps support liver function by detoxifying and digesting fats (lipids) . Not only that, they also have the ability to prevent damage to the digestive system as well as other injuries if the body is exposed to toxins such as: Ethanol, carbon tetrachloride, … in some drugs and pesticides.
AIDS digestion
Betaine can be used to make betaine hydrochloride (betaine HCl) supplements . This is a substance that causes the concentration of hydrochloric acid in the stomach to increase, helping to break down food and get nutrients to nourish the body . In subjects with low stomach acid, betaine can help relieve problems caused by the digestive system.
In addition, when taking betaine HCl before meals can promote a healthy digestive response and benefit gut health, increase the body’s immunity.
Reduce pain and swelling
Betaine is considered beneficial for people with sore muscles . Because when betaine is supplemented, lactate acid levels (related to muscle fatigue) are lower after exercise. Therefore, those who perform intense exercise or who have symptoms of muscle and joint pain can use betaine.
Restore liver damage caused by alcoholism
Betaine is also used to treat liver damage caused by alcohol. Because they have the ability to improve the treatment of fatty liver disease significantly by helping the liver process and remove fat from the body.
Supports skin health
Not only good for health, betaine is also beneficial for the skin. They are rated as able to prevent certain aging such as wrinkles . In addition, betaine can also moisturize the skin by acting as a natural moisturizer. This helps to protect skin texture while soothing irritated and dry skin.
Foods high in betaine
According to Jillian Levy, here are some foods high in betaine that you can refer to:
– 1/4 cup uncooked wheat bran (about 15g): 200mg betaine.
– 1 cup cooked quinoa (about 40g) or 1/4 cup uncooked (about 10g): 178mg betaine.
– 1 cup beetroot (about 40g): 175mg betaine.
– 1 cup cooked spinach (about 60g): 160mg betaine.
– 1 cup cooked beets (about 60g) or 1/2 cup uncooked (about 30g): 130mg betaine.
– 1 cup cooked rye seeds (about 40g) or 1/2 cup uncooked (about 20g): 123mg betaine.
– 1 cup cooked Kamut wheat (about 40g) or 1/2 cup uncooked (about 20g): 105mg betaine.
– 1 cup cooked bulgur seeds (about 40g) or 1/2 cup uncooked (about 20g): 76mg betaine.
– 1 medium sweet potato: 39mg betaine.
– 1 piece of cooked turkey breast: 30mg betaine.
– 62g of veal: 29mg of betaine.
– 62g cooked beef: 28mg betaine.
When supplementing with betaine, you should also keep in mind:
Currently, there is no recommended amount of betaine for daily use . Because each person will need a different amount depending on individual needs. But the dose that is generally considered safe is around 650-2000 milligrams of betaine per day.
– For people with heart disease, liver disease, muscle pain, diabetes or want to use betaine to lose fat, gain muscle, … should consult a doctor to determine the appropriate dose.
– If anyone is taking any medicine for liver disease, heart disease, kidney stones , … also need to consult a doctor before taking betaine.
– Pregnant women, lactating women, children, infants, … should not take betaine supplements arbitrarily, need to consult a doctor first.
In addition, there have been a few mild side effects reported with betaine use such as diarrhea, abdominal pain and nausea. If this is not the case, you should seek medical attention immediately .
Source: hellobacsi.com
Hopefully, through the above sharing, you already know what betaine is, its benefits and food sources rich in betaine. Although betaine offers many health benefits, when using it, you should also be careful to avoid causing unwanted effects.
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