Methionine
Macronutrients
The mirror of lysine: scarce in legumes, abundant in grains and seeds.
It is the other half of the complementarity. A plate that saw only legumes would lack it as much as a plate of bread lacks lysine.
Effects and benefits
The sulfur amino acid of grains and seeds, mirror of lysine. It supplies the sulfur of proteins and becomes SAMe, the molecule that hands out methyl groups to more than a hundred reactions, right up to the switches of our genes.
SAMe, made from methionine, is the body's great methyl-group donor: it places them on DNA, which turns genes on or off, on neurotransmitters, on membranes. After use, homocysteine remains, which folates, B12 and betaine recycle.
Together with cysteine, adult needs are estimated at 15 mg per kilo per day (WHO, 2007). Sunflower seeds, sesame, Brazil nuts and grains are the best plant sources.
Sources: WHO, FAO, UNU, 2007
Where to find it (17)
- African rice
- Amaranth
- Black rice
- Brazil nut
- Brown rice
- Buckwheat
- Hemp seeds
- Oats
- Pearl millet
- Pistachio
- Pumpkin seeds
- Quinoa
- Red rice
- Sesame seeds
- Sunflower seeds
- Teff
- Whole wheat