Mitochondria Health
Mitochondria are energy-producing organelles within most of our cells. A high-functioning mitochondria population uses oxygen to burn carbohydrates and fats optimally, which drives sports performance, maintains optimal blood sugar levels, and limits how many carbs we turn into fat. Therefore, a healthy mitochondrial population is essential for cardiovascular health, diabetes prevention, brain and neurological health, vision and hearing, sports performance, and more! Mitochondria also release an enzyme called Cytochrome C, which can help destroy unwanted cells in our body. Lastly, mitochondria can quickly absorb and store calcium, so calcium is readily available for all its functions.
Let's explore how NUTRITION and EXERCISE can enhance Mitochondrial Health.
Omega 3's
Omega 3-rich foods protect mitochondria from oxidative damage and can help increase mitochondrial content and function. Omega 3’s rich foods include Cold Water fish, Hemp Seeds, Chia Seeds, Flaxseeds, Sesame Seeds, Walnuts, Pecans, Papaya, Avocados, and Berries.
CoQ10
CoQ10 helps mitochondria make energy to contract muscles and move the body. CoQ10 is naturally found in whole grains and oily fish. When considering supplements, the ubiquinol form is more bioavailable to the body.
B Vitamins
B Vitamins are easy to get in a balanced diet except B12 for vegetarians. B Vitamins have roles in mitochondrial function and energy production. A balanced diet and a multivitamin will top B vitamins off for optimal mitochondrial function.
Resveratrol
Resveratrol, a bioactive compound in the skins of berries, cherries, grapes, and pomegranates, promotes mitochondrial biogenesis and protects the mitochondria from inflammation. You can take a supplement, but eating these fruits is a better use of your money.
Ellagitannins
Ellagitannins, are bioactive compounds in red fruits like pomegranates, berries, cherries, grapes and nuts, that triggers mitography, which removes dysfunctional parts of mitochondria so they can be recycled into new functional mitochondria.
Probiotics & Prebiotics
Probiotics and Prebiotics. Good bacteria (probiotics) in the gut can metabolize fiber (prebiotics) into short-chain fatty acids that can be absorbed into our blood and transported to mitochondria to produce energy.
Exercise!
Exercise enhances mitochondrial capacity in many ways. Exercise improves oxygen delivery, increases blood flow, and improves carbohydrate and fat transport to muscles. With more energy available in muscles, our bodies will begin to make new mitochondria in the muscles to use this energy by splicing existing mitochondria to make two new mitochondria or recycling less functional mitochondria.