Micronutrients & recovery
A whole-grain cereal-rich diet (approx. 150g dry weight/day) significantly increases plasma betaine and alkylresorcinol levels compared to a matched refined-grain diet in healthy subjects.
To increase your plasma betaine and alkylresorcinol levels, incorporate about 150g of dry whole-grain cereals (like oats, wheat, or rye products) into your daily diet. This amount is roughly equivalent to a few servings of whole-grain bread or cereal. This change was shown to significantly raise these beneficial compounds within just one week in healthy individuals.
Plasma betaine and alkyl-resorcinol concentrations were elevated after 1 week of the WG diet (P=0·01 and P< 0·0001, respectively).
Why this rating
Randomized cross-over design with controlled diets in healthy subjects, though sample size is small (n=17) and duration is short (2 weeks).
Source
A whole-grain cereal-rich diet increases plasma betaine, and tends to decrease total and LDL-cholesterol compared with a refined-grain diet in healthy subjects
Alastair B. Ross et al. · British Journal Of Nutrition · 2011
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