Feeding Your Mitochondria

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May 1, 2015

Mitochondria (singular mitochondrion) may be a long word you tried to forget in secondary school. But they are just so very important to your health and longevity. So we’ll let you in on a little secret, we’ll tell you more about mitochondria and why they’re important to your health.

Mitochondria are small spherical and sometimes sausage-shaped organs found inside our cells. Biochemists call them the powerhouses of the cells. They produce chemical energy in the form of ATP (adenosine triphosphate), much like a power station supplying electrical energy to a city. In addition, mitochondria play a role in the control of the cell cycle (the stages of life each cell in your body undergoes) including cell growth, differentiation and death.

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If your mitochondria don’t perform these functions properly, certain symptoms and diseases settle in and disturb your health. These diseases include heart failure, mitochondrial disorders, cardiac dysfunction and autism. You read that right, autism.

A recent study found that autistic children have poorly functioning mitochondria. The study discovered that the mitochondria of these children produced a lot more oxygen free radicals which damage DNA (your genetic material) and other components within the cell. Moreover, the cells of these children had a hard time removing these free radicals and produced less oxygen.

There’s no debate here. You must take good care of your mitochondria. How? Follow our guidelines below:

Do’s

1. Increase your intake of the following nutrients (either in the form of supplements or through the consumption of foods high in them): alpha lipoic acid, coenzyme Q10, acetyl-L carnitine and vitamin D.
- Alpha lipoic acid preserves mitochondrial function. It reduces cellular stress and keeps your mitochondria young and healthy. Consume more organic meats and vegetables like spinach and broccoli which are naturally high in alpha lipoic acid.
- Coenzyme Q10 is integral to the optimal functioning of your mitochondria. Coenzyme Q10 reduces the level of lactic acid in your system, keeping you in balance. Get your supply from organic meats.
- Acetyl-L-carnitine keeps the motors of your mitochondria running smoothly. It allows your mitochondria to use energy efficiently. In addition, it increases the fat burning capacity of your mitochondria by shuttling more fat into this hardworking organ for oxidation. Organic meats and poultry are naturally high in acetyl-L-carnitine. The general rule is that the redder the meat, the more carnitine is contains.
- Vitamin D is one of the fat soluble vitamins. Supplementing with vitamin D may help to enhance energy production in the mitochondria of your muscles after exercise, particularly in those who are vitamin D deficient. Getting your vitamin D from diet alone is very difficult. Luckily, vitamin D is formed through a series of biochemical processes on your skin when you’re exposed to sunlight. When it’s summer in New Zealand and Australia, you only need a few minutes of sun exposure of your face, arms and legs to generate your daily requirement of vitamin D. But during winter, you need 2 to 3 hours daily to generate the same amount and if you have dark skin, you’ll need even more sun exposure. Luckily we also get some vitamin D from our food and many like to supplement with extra vitamin D during the winter months to support optimal mitochrondrial function and overall health.
2. Add seaweeds to your diet. New Zealand and Australia are blessed with our own edible varieties of seaweed. Of course make sure you buy them from reliable sources. To read more about edible seaweed click here.
3. Increase your protein consumption with intake of organ meats (e.g. liver) at least once a week. But make sure they’re organic as the liver and kidneys filter toxins from the body.

Don’ts

1. Stay away from processed meats. They contain nitrites and nitrates which can be converted to carcinogenic compounds during cooking that can mess with your mitochondria. Nitrates are linked to a variety of diseases like cancer.
2. Avoid refined carbohydrates and sugars. Lowering your carbohydrate intake will not damage your mitochondria, lowering your protein intake will. In fact your mitochondria function better on a low carbohydrate diet as they are able to increase energy levels in a stable, efficient, long-lasting way. Don’t force your precious mitochondria to burn junk!
3. Remove gluten and soy (unless fermented) from your diet.

Try to feed your mitochondria properly. They’re particularly concentrated in important organs and tissues like your heart, brain and muscles. For example, in a heart muscle cell, 40 percent of the intracellular space is occupied by your mitochondria. Talk about dominance and importance! The healthier your mitochondria are, the more efficient your cells are in processing fat, protein and carbohydrates. Serve them healthy, nutritious food and they will serve you well.