Diet to increase mitochondria ~ Nutritionist's Column Vol.120

I've been hearing the phrase "activate your mitochondria" a lot recently.
Mitochondria are tiny organelles found inside our cells and are also known as the cell's energy factories .
It converts the nutrients we ingest into energy and plays an essential role in keeping our bodies moving.

Function of mitochondria

What role do mitochondria play in our cells?

*Energy production
It uses nutrients taken in from food to produce an energy molecule called ATP (adenosine triphosphate).
This ATP provides the energy needed for cellular activity and function .

*Regulating cell metabolism
It is involved in metabolic processes such as beta- oxidation of fatty acids and the citric acid cycle, and regulates the energy balance of cells .

*Regulating oxidative stress
They produce reactive oxygen species ( ROS ), but at the same time, they also have antioxidant enzymes that neutralize them.
This helps regulate oxidative stress in cells and maintain cellular health .

*Cell lifespan management
It regulates the programmed death of cells (apoptosis) and removes old cells.

Mitochondrial function declines with age

Mitochondria play a vital role in producing energy within our cells.
However, it is known that mitochondrial function gradually declines with age.
When mitochondrial function declines, it can have a variety of adverse effects on our bodies.

For example, reduced energy production can make you more susceptible to chronic fatigue, lower your basal metabolic rate, make you more susceptible to weight gain, and make it harder for your body to respond to dieting.
In addition, damage caused by active oxygen increases, leading to skin aging such as wrinkles and sagging, as well as a higher risk of lifestyle-related diseases and cognitive decline.

To stay healthy, you need to increase your mitochondria.

How to increase mitochondria: diet

In order to increase the number of mitochondria, it is important to actively consume nutrients that are the building blocks of mitochondria.
It is particularly effective to consciously consume a balanced diet of foods rich in antioxidants , coenzyme Q10 , omega-3 fatty acids , catechins , B vitamins , polyphenols , amino acids , etc.

▼Antioxidants
Antioxidants protect mitochondria from oxidative stress.
This helps maintain mitochondrial health and function.

Vitamin E: nuts, seeds, spinach, avocado Vitamin C: citrus fruits, strawberries, kiwi fruit, bell peppers, broccoli Beta-carotene : carrots, pumpkin, sweet potato, kale

▼Coenzyme Q10
Coenzyme Q10 is found in large amounts in mitochondria and plays an important role in energy production.

Food : red meat, seafood (especially tuna and mackerel), beans, nuts, seeds. Supplements : Coenzyme Q10 supplements.

▼Omega-3 fatty acids
Omega -3 fatty acids maintain the structure and function of mitochondrial membranes.

・Salmon, tuna, mackerel, flaxseed oil, chia seeds, walnuts

▼Catechin
It may activate the mitochondrial electron transport chain, promoting energy production, and also has antioxidant properties.

・Matcha, green tea

▼B vitamins
B vitamins are essential for mitochondrial energy metabolism.

Vitamin B1: Whole grains, pork, beans Vitamin B2: Milk, eggs, nuts, green leafy vegetables Vitamin B3: Chicken, tuna, mushrooms. Vitamin B5: chicken, eggs, broccoli, avocado. Vitamin B6: chicken, fish, bananas, nuts. Vitamin B12: meat, fish, dairy products, eggs.

▼Polyphenols
Polyphenols have antioxidant properties and support mitochondrial health.

・Red wine, blueberries, cacao, dark chocolate, nuts

▼Amino acids
Amino acids are the building blocks of proteins.
Because mitochondria themselves are made up of proteins, amino acids are essential for maintaining mitochondrial structure and functioning properly.

・Meat, seafood (tuna, salmon, mackerel, etc.), eggs, soy products, nuts, chia seeds, hemp seeds, etc.

To increase mitochondria: Lifestyle habits

Apart from diet, the following lifestyle habits are important:

▼Regular exercise
Aerobic and strength exercise helps maintain mitochondrial number and function.

▼Stress management
Chronic stress puts a strain on mitochondria, so try to reduce stress through relaxation and meditation.

▼Sufficient sleep
Good quality sleep promotes mitochondrial repair and regeneration.

Mitochondria play a vital role in our health and energy production.
Active mitochondria have many benefits, including increased metabolism, fatigue recovery, anti-aging, and improved immunity.
Healthy mitochondria is the first step to living a healthy life.
Eat a balanced diet and follow lifestyle habits to activate your mitochondria.

When you can't eat a balanced diet, we recommend Gronn's protein blend.
Glon's plant-based protein blend contains many ingredients that boost mitochondria.
It has a gentle sweetness and is recommended for those looking for a non-sweet protein.

▼Protein recommended for beginners▼
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