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by increasing the ratio of glycine to methionine, nine supports the growth and repair of tissues, Muscle meat
however, then this suggestion could not be more our defense against oxidants, detoxification and
wrong, because vegetarians show signs of glycine proper cellular communication. provides its
deficiency. Vegan diets are low in total bio- own vitamin
1
logically available protein, not just methionine. VITAMINS A, D AND K 2 B , but
Human studies suggest that low-protein diets Successful traditional diets also provided a 6
waste glycine by using it simply as a source of balance between vitamins A, D, and K . Vitamin provides
2
much-needed nitrogen. A is most abundant in liver and fish liver oils, relatively little
10
A better way to improve the balance of gly- such as cod liver oil. Plant foods rich in carot- glycine,
11
cine to methionine would be to replace a substan- enoids also provide vitamin A, although they
tial proportion of muscle meats in the diet with do so much less reliably than liver and cod liver choline and
bones and skin. Adding organ meats, egg yolks, oil because the ability to convert carotenoids to betaine.
and plant foods rich in folate and betaine to the vitamin A varies about ten-fold between indi-
diet would also be likely to improve longevity viduals.
12
by working with glycine to support the safe and Vitamin D is most abundant in cod liver
effective utilization of methionine. When these oil and fatty fish. Sunshine is also an important
nutrients are all provided in rich supply, methio- source of vitamin D, though our ability to use

Table 4. CHOLINE CONTENT OF SELECTED FOODS 24

Food Choline (mg/100 g) Food Choline (mg/100 g)
Egg Yolk 682 Pork Loin 80
Beef Liver 333 Pistachios 72
Veal Liver 310 Hamburger 66
Whole Egg 251 Salmon 65
Turkey Liver 222 Pine Nuts 56
Chicken Liver 195 Bacon 47
Wheat Germ 152 Macadamia Nuts 45
Turkey Heart 127 Broccoli 19
Turkey Gizzard 90 Asparagus 16
Shrimp 81 Egg White 1

Choline is found primarily in egg yolks and organ meats.

Table 5. BETAINE CONTENT OF SELECTED FOODS 24

Food Betaine (mg/100 g) Food Betaine (mg/100 g)
Wheat Bran 1507 Chicken 9
Wheat Germ 1396 Hamburger 9
Spinach 675 Bacon 1
Whole Wheat Bread 180 Brown Rice 0.5
Beets 129 Carrots 0.4
White Bread 102 White Rice 0.3
Sweet Potato 35 Kale 0.3
Cod 10 White Potato 0.2

Betaine is found primarily in wheat, spinach, and beets.
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