Mitochondria are the energy centers for your cells. They act like a digestive system which takes in nutrients, breaks them down, and creates energy. They are responsible for creating 90% of the energy needed to sustain life and organ function. Unhealthy mitochondria can result in low energy and any number of diseases. The parts of the body that require the largest amount of energy are usually impacted the most – the heart, brain, muscles and lungs. Mitochondrial decline is thought to be the biggest factor in aging and disease. It becomes obvious when you look at the endless energy of a child compared to an elderly person. Simply put, the more functional mitochondria you have in your cells, the greater your overall health. Here are the key nutrients needed to allow your mitochondria to create high levels of cellular energy.
Alpha-Lipoic Acid
Alpha-lipoic acid (ALA) is a potent antioxidant that has widespread benefits for your cells. ALA recharges other antioxidants such as vitamins C and E to their active states In addition, it is an essential ingredient for mitochondrial enzymes. Without sufficient ALA , the mitochondria can not produce the maximum amount of cellular energy. Good food sources of ALA include: beets, broccoli, Brussel sprouts, carrots, organ meat, and tomatoes. You can also supplement with a high quality alpha-lipoic acid.
Carnitine
Also known as acetyl L-Carnitine (ALC), it plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria so they can used to produce energy. Carnitine also transports the toxic compounds generated out of the cell to prevent their accumulation. Given these key functions, carnitine is concentrated in tissues like skeletal and cardiac muscle that utilize fatty acids as a dietary fuel. Red meat has the highest levels of carnitine. A 4-ounce beef steak has an estimated 56 mg to 162 mg of carnitine. Carnitine is also found in smaller amounts in chicken, milk and dairy products, fish, beans, and avocado. Vegans tend to get less carnitine from foods, but their bodies probably produce enough.
Cysteine
Cysteine is a semi-essential amino acid. It’s considered semi-essential because your body can produce it from other amino acids. It becomes essential only if your body is lacking in other amino acids such as methionine and serine. Consuming adequate cysteine is important for a variety of health reasons, including replenishing the most powerful antioxidant in your body, glutathione. Amino acids also help with chronic respiratory conditions, fertility and brain health. Cysteine plays many important roles in the body and is especially valuable for its role in antioxidant production.
Cysteine is found in most high-protein foods, such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes. N-acetyl cysteine (NAC) is a supplement form of cysteine.
B Vitamins
The different B vitamins all play a key role in mitochondrial function and maximum cellular energy production. Most people get enough from the food they eat. Good sources of the different B vitamins include:
- Whole grains (brown rice, barley, millet)
- Meat (red meat, poultry, fish)
- Eggs and dairy products (milk, cheese)
- Legumes (beans, lentils)
- Seeds and nuts (sunflower seeds, almonds)
- Dark, leafy vegetables (broccoli, spinach, kai lan)
- Fruits (citrus fruits, avocados, bananas)
CoQ10
CoQ10 is a compound made by your body and stored in the mitochondria of your cells. It is one of the more studied supplements for mitochondrial support. It also serves as an antioxidant and protects cells from oxidative damage. Your body produces CoQ10 naturally, but its production tends to decrease with age. Fortunately, you can get CoQ10 through supplements or foods. Foods containing CoQ10 include: broccoli, cauliflower, fish, lentils, meats, organ meats, sesame seeds, soybeans, spinach, and strawberries.
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