Plant-Based Foods that Boost Mitochondrial Function

There’s so much — even too much — to consider when we start focusing our attention towards our inward health. Yes, caring for your outer body is incredibly important, but what about all the little tidbits inside? For instance, within the last decade, there’s been a massive amount of research regarding how our gut health actually affects our entire bodily health. This is just one of many examples!

Today, let’s focus on one of the smallest parts of our body, our mitochondria. Mitochondria are “power plants in the cell that turn your food and oxygen into energy in the form of ATP.” Given the fact that mitochondria are so important for energy generation, if you haven’t really thought about feeding your mitochondria, then you could be missing out on a whole aspect of your own health!

On top of that, mitochondria have been linked to the proper functioning and health of your brain and they may also play a role in “a lot of the age-related diseases, like heart disease, diabetes, and neurogenerative diseases.”  There are lots to know about these little powerhouses, so let’s dive in!

What are Mitochondria?

If you’ve taken an elementary biology class in high school or college, then you most likely remember at least the term mitochondria.

If not, here’s a bit of a refresher!

Mitochondria are “membrane-bound cell organelles … that generate most of the chemical energy needed to power the cell’s biochemical reactions.” When a mitochondrion (singular for mitochondria) produces energy, it’s stored in a “small molecule called adenosine triphosphate (ATP).”

Basically, this is all to say that mitochondria are little powerplants!

While mitochondria are found throughout the body, they are mostly found in abundance in the muscle, liver, kidney, and brain. In fact, your brain “lives off of the energy those mitochondria produce,” therefore it’s quite important to have aptly functioning mitochondria.

How Mitochondria Support Our Bodies Daily

Mitochondria are incredibly important for our overall health. While most know mitochondria as energy generators, they have a handful of other delicate roles that affect our health in large ways, from birth all the way to our death.

Converts Food into Energy

Yes, mitochondria are powerhouses! How do they accomplish this feat? They convert food into energy via oxygen.

Mitochondria use “oxygen available within the cell [to] convert chemical energy from food in the cell to energy in a form usable to the host cell.” Through the Krebs cycle, this energy is converted into a chemical called NADH, which is then used to create adenosine triphosphate, which is then stored as chemical bonds that can be used by the body when needed.

Determinators

Mitochondria are also referred to as determinators, as they “play quite a large part in determining when a cell will die by ordinary cell death (necrosis) or programmed cell death (apoptosis).” The mitochondria actually release cytochrome c — a chemical — that triggers “programmed cell death.” On top of that, it turns out that mitochondria influence “which eggs in a woman should be released during ovulation,” which is thought to be a way of screening for “biochemical compatibility.”

Calcium Storage

We all understand that calcium is an incredibly important mineral, yet how much do you know about it’s working within the body?

Along with strengthening those bones, calcium is “necessary for muscle function, fertilization, and blood clotting,” as well as “regulating cellular metabolism, steroid synthesis, and hormone signaling.” It’s due to calcium’s vital role in the body that mitochondria like to keep a close eye on it. How so? When you consume calcium, mitochondria “quickly [absorb] calcium ions and [hold] them until they are needed.”

Heating the Body

Mitochondria produce heat through a “process called proton leak,” also called “non-shivering thermogenesis.” While the process is incredibly … scientific … the “waste of cell energy” is used as heat via “uncoupling of mitochondrial respiration.” As these proteins uncouple, they are “able to transport protons and thus may assume a thermogenic function.”

Mitochondria and Diet

The food we eat powers our mitochondria and keeps them healthy. Seeing the huge part that mitochondria plays in our health, it’s more important than ever to keep your little powerhouses in mind when you prepare a meal.

Most importantly, it’s recommended to cut sugar. On that note, it’s also recommended to cut grains as “they turn to sugar in the bloodstream.” Sugar, in particular fructose found in artificial sweeteners and fruit, has been found to “damage the mitochondria found in the liver.” It’s also recommended to go low carb, as carbohydrates can also be loaded with sugar, depending on the type, and create more free radicals when processed, which damages mitochondria as well. 

So, what to mitochondria like?

First and foremost, healthy fats such as “walnuts, avocado, coconut oil, and MCT oil.” On top of that, mitochondria are nourished by phytonutrients, which are found in colorful vegetables. Basically, in order to really boost the health of mitochondria, focus on a high-fat, low-carb, plant-based diet.

10 Plant-Based Foods that Boost Mitochondrial Function

Creamy Green Broccoli Soup/One Green Planet

When it comes to boosting your mitochondrial health, you’ll want to focus on foods that are high in five basic nutrients: antioxidants, B vitamins, sulfur, fats, and magnesium. With that said, loading up your plate with a bunch of colorful veggies will generally do the trick! If you’re looking to hone that list down a bit, here are 10 plant-based foods to make sure you incorporate on a daily basis!

1. Blueberries

Blueberries are the antioxidant powerhouse of the plant-based world! What’s so special about blueberries? While almost all berries have antioxidant power, the “darker blue and purple berries (such as blueberries and blackberries) help to improve brainpower and protect our brain and nerves.” On top of that, berries “Support healthy blood sugar levels, due to their low glycemic index, and high amount of fiber.”

If you’re trying to kick a bad sugar habit, berries are an absolutely wonderful go-to ingredient to knock that late-night sugar craving out. Here are a few creative ways to integrate blueberries into your diet: Quinoa and Spiced Blueberry Bircher, Blueberry-Almond Dark Chocolate Bark, Blue Raspberry Overnight Oats, or this Probiotic Berry Smoothie.

2. Broccoli

Broccoli truly is the cure-all plant-based food. You’ll find it on many a healthy food list and for good reason!

When it comes to feeding your mitochondria, broccoli is one of the best plant-based foods to get a high dose of sulfur, the “stinky, and super strong nutrient that holds us together and eliminates toxins.” In fact, broccoli — in particular, broccoli sprouts — is one of the best sources of a sulfur compound called sulforaphane. Sulforaphane has been found to be “the most potent chemical responsible for removing the harmful environmental pollutants from our cells.” Broccoli is an excellent ingredient to help reverse “degenerative damage in the nervous system, as well as slowing age-related decline in brain function.”

Even if broccoli isn’t your cup of tea, there are a few super tasty ways to sneak this tough veggie into your diet: Chickpea Broccoli Curry, Creamy Green Broccoli Soup, Cheesy Broccoli Tots with Ranch Dipping Sauce, Baked Pasta with Broccoli, Sweet Broccoli Juice, or this Black Lentil Charred Broccoli Shepherd’s Pie.

3. Olive Oil

Mitochondria need a protective membrane made up of the fats we eat. This is essential for healthy functioning mitochondria!

While you may be wary of fats, by choosing healthy fats that are also nutrient-dense, you’re actually boosting the health of your mitochondria and your body! This means selecting high-quality fats sourced from plant-based oils and foods. One of the best plant-based sources of healthy fats is extra-virgin, cold-pressed olive oil. Along with healthy fat, olive oil is “full of phytonutrients to combat free radical damage,” plus this lovely oil is also an “effective anti-inflammatory.”

Olive oil probably does its best work when used raw as a salad dressing or dip, yet you can absolutely substitute olive oil for other oils in certain low-heat recipes: Artichoke Pesto Zucchini Noodles, Greek Salad with Homemade Feta Cheese, Lemon Olive Oil Cake Baked Oatmeal, Chili Olive Oil, or these Olive Oil and Orange Cookies.

4. Avocado

Yes, avocado is another excellent source of healthy fat, but that’s not why it made this list. Avocado is also super-rich in magnesium! One avocado offers 10 percent of your daily value of magnesium, which comes out to around 39 milligrams. On top of that, avocados are stellar brain-boosting agents due to that high-fat content and they’re loaded with other “mitochondria boosters [such as] glutathione, vitamin E, and antioxidants.”

Avocado is also one of the most versatile plant-based foods! You can use this creamy, fat-filled food to create desserts, beef up a salad, or simply eat raw out of the skin: Flourless Avocado Walnut Brownies, Kale and Avocado Salad, 4-Ingredient Chocolate Pudding, Fruit Guacamole, Matcha Avocado Smoothie, or this Body Mind and Soul Smoothie.

5. Spinach

Spinach makes the list as an excellent source of magnesium! One cup of raw spinach has around 6 percent of your daily value of magnesium, which equates to around 23 milligrams. Therefore, if you sit down to a large spinach salad for lunch you’re most likely getting over 15 percent of that daily value! On top of that, spinach has high levels of antioxidants “called flavonoids and carotenoids [which] Support our mitochondria, memory, and cognition.” This veggie is also very affordable and super low in carbs, which means you can load up without weighing your stomach down!

With that said, spinach has a very bland, neutral palate, which means adding flavorings to go along with your leafy greens is a great way to consume this magnesium-rich food: Green Pea Fusilli Salad with Orange Citrus Vinaigrette, Mediterranean Savory Oatmeal with Millet, Spinach Crepes with Thyme Roasted Sweet Potatoes and Walnut Sauce, Immune Boosting Lemon and Greens Juice, or this Spinach Chana Masala Vada.

6. Pomegranate Seeds

Another great source of antioxidants! Pomegranate seeds “have some of the highest amounts of antioxidants (three times higher than red wine or green tea),” plus, these teeny tiny little morsels are excellent sources of “fiber, vitamin C, and potassium.” Pomegranate seeds are also a great source of “phytonutrients, called polyphenols,” which are a boon for your brain health!

It may seem difficult to get enough pomegranate seeds to make a difference, given how teeny they are and how much work goes into separating them from their tough outer skin. With that said, there are a slew of creative recipes to help you get your daily dose of these antioxidant and nutrient powerhouses: Winter Salad with Apple and Pomegranate, Healthy Chocolate Pomegranate Cups, Avocado Pomegranate Salad, Mixed Berry Pomegranate Popsicles, or this Pomegranate Guava Smoothie.

7. Collard Greens

You may think collard greens are simply a southern staple, yet these cruciferous greens are an excellent side or main dish for any table! Collard greens are not only a source of that life-sustaining sulfur, but they also have small amounts of certain B vitamins.

The key to consuming collard greens is learning how to cook them down and add the right type of flavoring! As is similar with most cruciferous veggies, collard greens can have a bitter bite to them.

Try out a few of these super yummy collard green recipes: Blanched Collard Wraps, Tofu Scramble and Collard Greens, Black-Eyed Pea and Collard Green Soup, Cheesy Polenta With Hearty Greens, or these Cheesy Tempeh Stuffed Avocados.

8. Nuts

Nuts are not only a great source of magnesium, but they’re also loaded with healthy fats! Instead of choosing just one, try an assortment of nuts from almonds to walnuts to pistachios to macadamia nuts. No matter which you choose, rest assured that you’ll be getting that dose of healthy fats.

For instance, an ounce of raw almonds contains 19 percent of your daily value of magnesium, — which equates to around 75 milligrams — and 21 percent of your daily value of fat, — which is broken down into 1 gram of saturated fat, 8.6 grams of monounsaturated fat, 3.4 grams of polyunsaturated fat, and a whopping dose of 3378 milligrams of omega-6 fatty acids, as well as a smaller 1.7 milligram dose of omega-3 fatty acids.

Get your daily dose of nut-based-fat with a few of these recipes: Sweet and Savory Spiced Nuts, Spinach with Raisins and Pine Nuts, Yogi Date Balls, Pumpkin Pie Roasted Almonds, Homemade Granola Bars, or these Almond Cashew Coconut Energy Bites.

9. Cabbage

Another cruciferous powerhouse is cabbage! Cabbage offers a dose of that mitochondria-loving sulfur, but it’s also filled with gut-boosting agents as well. This rings especially true if you decide to ferment your cabbage into sauerkraut.

If you think sauerkraut is a one-hit-wonder in the kitchen, try a few of these sauerkraut recipes: Sauerkraut Lasagna, Wild Rice and Sauerkraut Salad, or this Wild Garlic, Sauerkraut, and Potato Pierogies With Sour Creams.

10. MCT Oil

If you’re looking to really get your healthy fat fix for the day, give MCT oil a try!

MCT oil is made of “medium-length chains of fats called triglycerides,” generally “extracted from coconut oil.” This type of fat is “easily digested and [has] many health benefits [that] are linked to the way your body processes these fats.” Consuming MCT oil may be one of the easiest ways to get a potent dose of fat in one go!

Plus, MCT oil is pretty much flavorless and clean, which means you can add it to your favorite smoothie, — such as this Chai Tea Protein Smoothie or this Vegan Protein Chocolate Shake, soup, — Tortilla Soup with Jackfruit or this 10 Minute Gazpacho With Fresh Herbs — stew, — Hearty Mung Bean and Lentil Stew or this Hearty Purple Potato Stew — or even mix a bit into your morning oatmeal, — such as this Overnight Tea-Steeped Oatmeal or this Coconut Banana Baked Oatmeal.

Related Articles

If you’re looking to really get the most out of your little mitochondria powerhouses, start infusing your mind and your diet with knowledge and the right food! Here are a few resources to help you get a good start.

• Your Antioxidant Powerhouse Plant-Based Menu: What, Why, and How
• 15 Filling Low-Carb Plant-Based Recipes
• Weekly Meal Plan: Low-Carb Vegan Meals!
• Low Carb Vegan Recipes
• The 5 Cleanest Sources of Plant-Based Fats
• Understanding Plant-Based Fats and Healthy Consumption Tips
• 15 Plant-Based Healthy Fat-Filled Recipes
• The Importance of Plant-Based Fats for Your Brain and Body
• Why You Should be Eating More Almonds and Walnuts
• Maintaining Your Mitochondria with Plant-Based Healthy Fats

Learn How to Cook Plant-Based Meals at Home!

Kale and Avocado Salad/One Green Planet

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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