Just like our homes, our bodies need energy continuously. Similar to our homes, energy is generated by a power plant that needs continuous maintenance. In our bodies, energy is generated in the mitochondria through a complicated process. The process’s effectiveness is essential to our health, and scientists today link many degenerative, autoimmune diseases to impairment of the mitochondria. In fact, many researchers believe that healthy mitochondria reduces your risk of getting cancer.
“Biologically, physical strength comes from mitochondria, which are organelles that generate all of our body’s energy”
Weike Wange
Energy production in the mitochondria comes in the form of ATP. This process is driven by the food we consume and oxygen that we breathe. Too little ATP will leave us fatigued, and our bodies will not be able to deliver on all the functions it has to. Too much ATP (a result of overeating and inactivity) will slow down the body’s metabolism and lead to fat deposition.
The final stage of energy production is called the Electron Transport Chain and does exactly what the name indicates – transporting electrons from one compound to the next. It is here where most of the ATP in the body is generated. During this process, electrons are passed through specific structures. These structures are made of proteins, CoQ10, and cytochrome C. In the case of a damaged structure, electrons could accumulate and cause damage in the form of oxidative stress, leading to the development of degenerative diseases and premature aging.
Eating a healthy, balanced diet helps to maintain the integrity of the mitochondria. The following nutrients are crucial in optimizing energy production, which will promote health and graceful aging:
1. L-carnitine carries the food into the mitochondria to be burnt for energy. Our bodies produce efficient amounts when we are young, but as we age, it decreases. L-carnitine in the diet is only found in red meat, and if you are a vegan, you have to use a supplement.
2. The structures the electrons move through are made of proteins and, therefore, your diet should include complete proteins. If you are a vegan, you should make sure you get all the amino acids you need.
3. CoQ10, a potent antioxidant generated by the body, typically decreases as we age; after the age of forty, it is commonly advised to take it as a supplement. Food sources are cold-water fish, vegetable oils, muscle and organ meats. It is worth mentioning that there are not large amounts of CoQ10 in food, and supplementation is a better option.
4. PQQ (Pyrroloquinoline Quinone, never mind) is a relatively unknown nutrient, but crucial to mitochondrial function. It protects from oxidative damage and stimulates the synthesis of new mitochondria. It is wise to include this as a supplement. Food rich in PQQ is dark chocolate, natto (fermented soy) and breastmilk. Some fruits and vegetables also contain PQQ, but not in significant amounts.
5. D-ribose, a simple carbohydrate, is necessary for the formation of ATP. In a normal and healthy individual, levels should be adequate. However, in athletes taking part in strenuous exercise, people suffering from fatigue, and people on a low carb diet, supplementation is advised. Foods containing D-ribose include mushrooms, animal meats, dairy products, anchovies, herring and sardines.
6. Creatine, again derived from animal products, also assist in the formation of ATP. If you are a vegan, you have to use a supplement.
7. Vitamins and minerals are crucial in all body processes; ATP formation is not an exception. Daily supplementation will support energy production too.
It is not only important to keep the mitochondria healthy, but also to keep up the number of mitochondria in the body. As we age the numbers go down and so do our energy levels.
To keep the numbers up, we need to:
1. Exercise, as it increases the numbers dramatically in a short period.
2. Restrict calorie intake and consider periodic fasting. It might seem as if it contradicts the fact that food is driving the whole process. However, with restricted calories or fasting, the body could still retrieve stored fat. Increasing the number of mitochondria increases efficiency of energy production when consumption is reduced.
3. Consume PQQ (see above).
