Basic Medicinal Foods and Supplements for Mitochondria
1. The B vitamins are involved in energy metabolism in general.
Vitamin B1 is used as a material to promote glycolysis and the TCA cycle in mitochondria in energy metabolism, and also supports many other enzyme proteins.
Vitamin B2 acts as FAD, a substance that transports hydrogen in the TCA cycle and electron transport system, and supports the production of ATP. It also supports many other enzyme proteins.
Vitamin B3 (niacin) works with NAD, a substance that transports hydrogen in the mitochondrial electron transport system. It also supports various enzyme proteins in energy metabolism. NAD, a substance that transports hydrogen, has the function of activating longevity genes that suppress aging. If you take niacin, you don’t need to buy expensive NMN. If your goal is to support general health and maintain adequate NAD+ levels, niacin (Vitamin B3) from dietary sources or supplements can be sufficient. If you are specifically targeting For NAD+ enhancement and potential anti-aging or metabolic benefits, NMN supplementation might be considered.
Vitamin B6 plays an important role in energy metabolism, transporting hydrogen-carrying substances produced in glycolysis to and from mitochondria.
2. Foods Rich in the Vitamin B Group
Vitamin B1 (Thiamine):
Whole grains (brown rice, barley)
Pork
Fish (trout, tuna)
Legumes (black beans, lentils)
Nuts and seeds (sunflower seeds, macadamia nuts)
Vitamin B2 (Riboflavin):
Dairy products (milk, cheese, yogurt)
Eggs
Lean meats (beef, lamb)
Green leafy vegetables (spinach, kale)
Nuts and seeds (almonds, sesame seeds)
Vitamin B3 (Niacin):
Poultry (chicken, turkey)
Fish (tuna, salmon)
Whole grains (brown rice, whole wheat bread)
Legumes (lentils, peanuts)
Mushrooms
Vitamin B5 (Pantothenic Acid):
Meat (chicken, beef, pork)
Avocados
Sunflower seeds
Dairy products (milk, yogurt)
Eggs
Vitamin B6 (Pyridoxine):
Fish (salmon, tuna)
Poultry (chicken, turkey)
Potatoes
Bananas
Chickpeas
Vitamin B7 (Biotin):
Eggs
Almonds
Sweet potatoes
Spinach
Broccoli
Vitamin B9 (Folate/Folic Acid):
Leafy greens (spinach, kale)
Citrus fruits (oranges, lemons)
Legumes (beans, peas)
Avocados
Beets
Vitamin B12 (Cobalamin):
Fish (sardines, salmon, tuna)
Meat (beef, liver)
Dairy products (milk, cheese, yogurt)
Eggs
Fortified cereals
3. Vitamin A
Retinol, a type of vitamin A that is a component of the inner and outer membranes of mitochondria, protects against active oxygen.
It is also necessary as a coenzyme in both the energy transport system and the electron transport system, and supports energy metabolism.
It also has high antioxidant capacity and cooperates with vitamin E to protect against active oxygen and maintain the quality of mitochondria.
TCA cycle
It is known as the Tricarboxylic Acid Cycle, Krebs Cycle, or Citric Acid Cycle, is a central metabolic pathway that plays a crucial role in cellular respiration and energy production. Here’s an overview of the TCA cycle: Its primary function is to oxidize acetyl-CoA to carbon dioxide and generate high-energy electron carriers (NADH and FADH2), which are used in the electron transport chain to Its main function is to oxidize acetyl-CoA to carbon dioxide to generate high-energy electron carriers (NADH and FADH2), which are used in the electron transport chain to produce ATP.
Foods Rich in Vitamin A
Carrots
Sweet potatoes
Spinach
Kale
Red bell peppers
Cantaloupe
Mangoes
Apricots
Liver (beef, chicken)
4. Vitamin C
It also has a high antioxidant capacity and works with vitamin E to protect against active oxygen and maintain the quality of mitochondria. It is also used as a material for carnitine, which enhances mitochondrial energy production and increases the number and density of mitochondria in muscle fibers and protects their function.
Foods Rich in Vitamin C
Citrus fruits (oranges, lemons, limes, grapefruits)
Strawberries
Kiwi
Bell peppers (red, green, yellow)
Broccoli
Brussels sprouts
Tomatoes
Spinach
Papayas
5. Vitamin D
Maintaining adequate Vitamin D levels through sunlight exposure, diet, or supplementation may contribute to optimal mitochondrial health and overall cellular function.
Vitamin D influences mitochondrial function through its roles in the following:
calcium homeostasis
anti-inflammatory effects
energy metabolism
antioxidant defense
muscle function
neurological health
Foods Rich in Vitamin D
Fish liver oils
Fortified dairy products (milk, cheese, yogurt)
Fortified plant-based milks (soy milk, almond milk)
Egg yolks
Fortified cereals
Mushrooms (especially when exposed to sunlight)
6. Supplements and Antioxidants
Excellent ones are N-Acetylcysteine, Astaxanthin, Quercetin, Pycnogenol, etc.
a. Astaxanthin
Powerful antioxidant Carotenoid and Microalgae (Haematococcus pluvialis):
Food Sources: Available as dietary supplements (tablets, capsules).
Wild-Caught Salmon:
Benefits: High in astaxanthin, particularly sockeye salmon
Food Sources: Sockeye salmon, king salmon, coho salmon
Red Trout:
Benefits: Contains significant amounts of astaxanthin
Food Sources: Wild-caught or farmed red trout
Krill:
Benefits: Rich in astaxanthin, also used to make krill oil supplements.
Food Sources: Krill oil supplements.
Shrimp:
Benefits: Contains astaxanthin, giving shrimp its pink color.
Food Sources: Various types of shrimp, particularly wild-caught.
Lobster:
Benefits: Contains moderate levels of astaxanthin.
Food Sources: Fresh lobster, especially wild-caught.
Crab:
Benefits: Contains astaxanthin, contributing to the pinkish color.
Food Sources: Various crab species, particularly wild-caught.
Red Seabream:
Benefits: Contains astaxanthin, contributing to its pink flesh.
Food Sources: Fresh red seabream, especially wild-caught.
Carotenoids like astaxanthin are lipid-soluble, meaning they accumulate in fatty tissues, providing long-lasting antioxidant effects. Flavonoids like quercetin, on the other hand, are water-soluble and generally have shorter-term effects in the body. Both are highly effective as antioxidants, but they target slightly different systems and mechanisms in the body. Quercetin is a natural flavonoid, a type of plant pigment that is found in many fruits, vegetables, leaves, seeds, and grains. It is particularly abundant in:
Apples
Onions
Berries
Green tea
Red wine
b. Pycnogenol (pine bark extract from the bark of the pine tree, Grapes and Grape Seeds)
Benefits: Rich in proanthocyanidins, particularly in the seeds and skin.
Food Sources: Fresh grapes, grape juice, red wine, grape seed extract supplements.
Blueberries:
Benefits: High in antioxidants and proanthocyanidins.
Food Sources: Fresh blueberries, blueberry juice, dried blueberries.
Cranberries
Benefits: Known for their high proanthocyanidin content.
Food Sources: Fresh cranberries, cranberry juice, dried cranberries.
Cocoa and Dark Chocolate:
Benefits: Rich in flavonoids and proanthocyanidins.
Food Sources: Dark chocolate (preferably with 70% or higher cocoa content), cocoa powder.
Pine Bark Extract Supplements:
Benefits: Direct source of Pycnogenol.
Food Sources: Available as a dietary supplement in capsule or tablet form.
Apples:
Benefits: Contains proanthocyanidins, particularly in the skin.
Food Sources: Fresh apples, apple juice, apple cider.
Pecans:
Benefits: High in antioxidants and proanthocyanidins.
Food Sources: Raw or roasted pecans.
Red Beans:
Benefits: Rich in proanthocyanidins and antioxidants.
Food Sources: Kidney beans, adzuki beans, other varieties of red beans.
c. N-Acetylcysteine
Benefits: High in protein and cysteine.
Food Sources: Chicken, turkey, poultry.
Eggs: Excellent source of high-quality protein and cysteine.
Food Sources: Whole eggs, particularly the whites.
Dairy Products:
Benefits: Rich in protein and cysteine.
Food Sources: Milk, cheese, yogurt.
Legumes:
Benefits: Good plant-based sources of protein and cysteine.
Food Sources: Lentils, chickpeas, beans (black beans, kidney beans).
Nuts and Seeds:
Benefits: Contains healthy fats and cysteine.
Food Sources: Sunflower seeds, flaxseeds, walnuts.
Meat:
Benefits: High in protein and cysteine.
Food Sources: Beef, pork, lamb.
Fish and Seafood:
Benefits: Rich in protein and cysteine.
Food Sources: Salmon, tuna, shrimp.
Whole Grains:
Benefits: Provide cysteine along with fiber and other nutrients
Food Sources: Whole wheat, oats, barley.
Soy Products:
Benefits: Good plant-based sources of protein and cysteine.
Food Sources: Tofu, tempeh, soy milk.
Vegetables:
Benefits: Some vegetables contain moderate amounts of cysteine.
Food Sources: Broccoli, Brussels sprouts, garlic, onions.
d. Taurine
Taurine significantly impacts mitochondrial health by reducing oxidative stress, regulating calcium homeostasis, enhancing ATP production, promoting mitochondrial biogenesis, stabilizing mitochondrial membranes, reducing inflammation, and modulating mitochondrial enzyme activity. These benefits make taurine a valuable compound for supporting overall cellular energy metabolism and protecting against mitochondrial dysfunction-related conditions.
Taurine is an amino acid-like compound that has several significant impacts on mitochondrial function and overall cellular health. Here’s a detailed look at how taurine affects mitochondria:
1. Antioxidant Properties
Reduction of Oxidative Stress: Taurine has antioxidant properties that help protect mitochondria from oxidative stress and damage caused by reactive oxygen species (ROS). By scavenging free radicals, taurine helps maintain mitochondrial integrity and function.
2. Calcium Homeostasis
Calcium Regulation: Taurine plays a role in regulating intracellular calcium levels. Proper calcium homeostasis is crucial for mitochondrial function, as calcium ions are involved in mitochondrial energy production and signaling pathways.
3. Energy Production
Enhanced ATP Production: Taurine can support mitochondrial ATP production by stabilizing the mitochondrial membrane and improving the efficiency of the electron transport chain (ETC). This results in better energy output for cellular processes.
4. Mitochondrial Biogenesis
Stimulation of Mitochondrial Biogenesis: There is evidence suggesting that taurine can promote the formation of new mitochondria (mitochondrial biogenesis), which enhances cellular energy capacity and overall metabolic health.
5. Membrane Stabilization
Mitochondrial Membrane Protection: Taurine helps stabilize mitochondrial membranes, protecting them from damage and preserving their function. This stabilization is crucial for maintaining the integrity and efficiency of the ETC.
6. Anti-inflammatory Effects
Reduction of Inflammation: By modulating inflammatory responses, taurine can protect mitochondria from inflammation-induced damage. Chronic inflammation is known to impair mitochondrial function, so taurine’s anti-inflammatory properties are beneficial for mitochondrial health.
7. Regulation of Mitochondrial Enzymes
Enzyme Modulation: Taurine can influence the activity of various mitochondrial enzymes involved in the Krebs cycle and the ETC, potentially enhancing their efficiency and the overall metabolic rate.
8. Neuroprotection
Protection Against Neurodegenerative Diseases: Mitochondrial dysfunction is a key factor in many neurodegenerative diseases. Taurine’s ability to support mitochondrial function and reduce oxidative stress can have neuroprotective effects, potentially mitigating the progression of these diseases.
Foods that contain Taurine
Seafood: Octopus, oysters, squid, clams, and shrimp.
Meat: Beef, chicken, turkey, and pork.
Fish: Salmon, mackerel, and sardines.
Dairy products: Milk and cheese, though in smaller amounts compared to meat and seafood.
Eggs: Particularly the yolk.
7. Additional Medicinal Foods and Supplements for Mitochondria
NMN (Nicotinamide Mononucleotide) and 5-ALA (5-Aminolevulinic Acid) are compounds that play roles in enhancing mitochondrial function and overall cellular metabolism.
NMN (Nicotinamide Mononucleotide) Potential Benefits:
Energy Production: NAD+ (Nicotinamide Adenine Dinucleotide is a crucial coenzyme in cellular metabolism and energy production) regulates the function of enzymes involved in mitochondrial energy production, particularly those in the electron transport chain (ETC). The ETC is where ATP, the primary energy currency of the cell, is produced.
Sirtuin Activation: NAD+ is also important for the activation of sirtuins, a family of proteins that regulate mitochondrial biogenesis, stress responses, and cellular Anti-Aging Effect
Higher NAD+ levels have been associated with improved metabolic health, including improved muscle function and cognitive health.
5-ALA (5-Aminolevulinic Acid)
Precursor to Heme: 5-ALA is a precursor in the biosynthesis of heme, an essential component of hemoglobin and various cytochromes, including those in the electron transport chain (ETC) of mitochondria.
Cytochrome Function: Cytochromes are heme-containing enzymes that play critical roles in the ETC, facilitating the transfer of electrons and ultimately enabling ATP production.
Improved Energy Production: By supporting heme synthesis, 5-ALA may enhance the function of cytochromes, thereby improving mitochondrial efficiency and ATP production.
Antioxidant Effects: Heme synthesis also supports the production of various antioxidant enzymes, potentially reducing oxidative stress in cells.
Combined Effects on Mitochondria
Synergistic Actions: NMN and 5-ALA might have synergistic effects on mitochondrial health.
NMN boosts NAD+ levels, which is critical for mitochondrial enzyme function and sirtuin activation, 5-ALA enhances heme synthesis, crucial for the optimal performance of cytochromes in the ETC.
Enhanced Cellular Energy: Together, these compounds could potentially lead to more robust mitochondrial function, increased ATP production, and better overall cellular energy metabolism.
Research and Applications
Studies and Clinical Trials: Both NMN and 5-ALA are subjects of ongoing research and clinical trials to better understand their effects on mitochondrial function, aging, metabolic diseases, and overall health.
Supplementation: These compounds are available as dietary supplements, often marketed for their potential anti-aging, energy-boosting, and health-promoting properties.
In summary, NMN and 5-ALA play significant roles in supporting mitochondrial function and overall cellular health through their respective biochemical pathways, with NMN primarily enhancing NAD+ levels and 5-ALA contributing to heme and cytochrome synthesis.
Foods Containing NMN (Nicotinamide Mononucleotide)
NMN is found in various foods, though typically in small amounts. Here are some examples:|
Vegetables:
Broccoli: Known for its rich nutrient profile, broccoli contains NMN. The sprout is erven more potent.
Cabbage: Another cruciferous vegetable that provides NMN.
Edamame (Young Soybeans): A good plant-based source of NMN.Fruits:
Avocado: This nutrient-dense fruit contains NMN.
Tomatoes: Both fresh and processed tomatoes can provide NMN.
For the Krebs Cycle internally, and dietary citric acid does not directly enhance this metabolic pathway. To support mitochondrial function and energy production, focus on a balanced diet with a variety of nutrients, regular physical activity, and overall healthy lifestyle practices.
Meats:
Beef: Beef, especially organ meats like liver, contains NMN.
Chicken: Particularly in the breast and liver.
Seafood:
Shrimp: A source of NMN from the sea.
Milk:
Cow’s Milk: Dairy products can contain small amounts of NMN.
Foods Containing 5-ALA (5-Aminolevulinic Acid)
5-ALA is naturally present in many foods, particularly those high in chlorophyll and heme. Here are some examples:
Vegetables:
Spinach: Rich in chlorophyll, which is a precursor to 5-ALA.
Kale: Another leafy green high in chlorophyll.
Chard: Contains significant amounts of chlorophyll.
Fruits:
Grapes: Especially red and black grapes.
Apples: Some varieties contain 5-ALA.
Meats:
Organ Meats: Liver, kidney, and heart are particularly high in 5-ALA.
Red Meat: Beef and lamb contain heme, which is derived from 5-ALA.
Seafood:
Fish: Certain fish, especially those with blue color flesh like, sardines, horse mackerel and also tuna (High Mercury) and salmon.
Shellfish: Such as clams and oysters and squid, octopus (Taurin ) .
Fermented Foods:
Fermented Soy Products: Miso and soy sauce contain 5-ALA due to the fermentation process.
While these foods contain NMN and 5-ALA, the amounts are generally small. For significant increases, supplementation might be considered, particularly if looking to achieve therapeutic doses being studied in clinical trials. However, incorporating a variety of these foods can still contribute to overall mitochondrial health and provide other nutritional benefits
Certain foods contain Superoxide Dismutase (SOD), and there are also supplemental forms of SOD enzymes available. However, SOD from food or supplements may not always survive digestion, so some supplements use specific formulations to improve bioavailability. Here’s a breakdown:
Foods Containing SOD:
While most foods do not directly provide bioactive SOD that is absorbed, some foods are naturally rich in SOD and other antioxidant compounds, including:
Broccoli: Known for its antioxidant properties, broccoli contains SOD.
Cabbage: Also a good source of SOD and other antioxidant enzymes.
Barley Grass: One of the richest natural sources of SOD.
Wheatgrass: Contains SOD and is often consumed for its antioxidant effects.
Melons (particularly cantaloupe): Some varieties are known to contain SOD.
Spinach: A dark leafy green rich in antioxidants, including SOD.
SOD Supplements:
SOD is also available in supplement form, often derived from sources like:
Melon extract (Cucumis melo): A common source for SOD supplements.
Barley grass extract: Sometimes used as an SOD supplement.
Yeast or algae-based supplements: Some supplements use microorganisms like yeast to produce SOD.
Since SOD is an enzyme, its bioavailability through traditional digestion is challenging, as stomach acid can break it down. To address this, some supplements use encapsulated or coated forms to protect the enzyme from degradation in the stomach, allowing it to reach the small intestine where it can be absorbed. Liposomal or enteric-coated formulations are examples of this approach.
Other Antioxidant Enzymes in Foods:
In addition to SOD, many foods are rich in other antioxidants, like vitamins C and E, glutathione, and catalase, which can help neutralize free radicals and support the body’s antioxidant defenses.
If you’re looking to boost your body’s natural antioxidant defenses, consuming a diet rich in these foods, along with specific supplements if needed, can help. However, the body’s own production of SOD and other antioxidants plays a significant role, and diet and lifestyle factors can influence this.
Importance of Dietary Fiber
Dietary fiber can be divided into two types: soluble dietary fiber, which dissolves in water, and insoluble dietary fiber, which does not dissolve in water. Both types reach the large intestine without being digested or absorbed, but their physiological effects are very different.
There are a wide range of functions of “soluble” and “insoluble” dietary fiber. Soluble dietary fiber dissolves in water and turns into a gel, slowing down the speed of sugar digestion and absorption, suppressing sudden rises in blood sugar, inhibiting the absorption of unnecessary cholesterol and sodium, and absorbing and excreting harmful substances. In addition, by gelling, it increases the water content of stool, increasing its bulk and improving bowel movements.
On the other hand, insoluble dietary fiber stimulates the mucous membrane of the large intestine to promote the secretion of water and mucus, increasing the bulk of stool and softening it. Although insoluble dietary fiber is a component that helps relieve constipation, there is a risk that it may actually worsen symptoms in people with irritable bowel syndrome (IBS). Therefore, if you are taking dietary fiber to relieve constipation, it is important to see if it suits you.
There is also a way of classifying dietary fiber not only based on whether it dissolves in water, but also based on whether it is easily fermented by intestinal bacteria, which has been attracting attention in recent years. Dietary fiber that is easily fermented by intestinal bacteria is called “fermentable dietary fiber,” and includes soluble dietary fiber such as β-glucan and pectin, some insoluble dietary fiber such as hemicellulose, and resistant starch.
When beneficial bacteria living in the intestines ferment and break down fermentable dietary fiber, they produce acids called short-chain fatty acids, which have the effect of suppressing the growth of harmful bacteria and enhancing the barrier function of the intestine. There are also reports suggesting that fermentable dietary fiber may be useful in preventing obesity, and a study using mice has shown that ingesting the highly fermentable, low-molecular-weight beta-glucan contained in barley increases the production of short-chain fatty acids, which may improve sugar and lipid metabolism*
It is important to consume a balanced diet regardless of the type. The Ministry of Health, Labor and Welfare’s “Dietary Reference Intakes for Japanese (2020 Edition)” stipulates that the target amount of dietary fiber that adults (18-64 years old) should consume per day is 21g or more for men and 18g or more for women. According to the National Health and Nutrition Survey, the daily dietary fiber intake for people in their 30s is 18.3g for men and 15.9g for women. It is thought that many modern people are lacking in dietary fiber.
List of foods high in dietary fiber (per 100g)
| Foods high in dietary fiber | Water soluble | Insoluble | Total (water soluble + insoluble) |
| Oatmeal | 3.2 | 6.2 | 9.4 |
| Barley | 6 | 3.6 | 9.6 |
| Rice (brown rice) | 0.7 | 2.3 | 3 |
| Buckwheat flour | 0.8 | 3.5 | 4.3 |
| Konjac | 0.1 | 2.1 | 2.2 |
| Sweet potato | 0.5 | 1.8 | 2.3 |
| Taro root | 0.8 | 1.5 | 2.3 |
| Azuki beans | 1.2 | 16.6 | 17.8 |
| Soybeans (domestic dried) | 1.8 | 15.3 | 17.1 |
| Soy bean powder | 1.9 | 15 | 16.9 |
| おから | 0.3 | 9.4 | 9.7 |
| Thready natto | 2.3 | 4.4 | 6.7 |
| Okra | 1.4 | 3.6 | 5 |
| Burdock root | 2.3 | 3.4 | 5.7 |
| Bamboo shoots | 0.3 | 2.5 | 2.8 |
| Spinach | 0.7 | 2.1 | 2.8 |
| Carrots | 0.7 | 2.0 | 2.7 |
| Cauliflower | 0.4 | 2.5 | 2.9 |
| Dried daikon radish | 3.6 | 17.1 | 20.7 |
| Kiwi fruit | 0.7 | 1.8 | 2.5 |
| Dried persimmon | 1.3 | 12.7 | 14 |
| Enoki mushrooms | 0.4 | 3.5 | 3.9 |
| Shimeji mushrooms | 0.3 | 3.4 | 3.7 |
| Wakame seaweed | ― | ― | 5.6 |
| Agar | ― | ― | 80.9 |
| Green laver(seaweed) | ― | ― | 38.5 |
Water-soluble plant fiber is found in vegetables such as ashitaba, chrysanthemum, and pumpkin, fruits such as sweet potatoes, mandarin oranges, prunes, kiwis, and dried grapes, beans, freeze-dried tofu, seaweed, nori, wakame, kelp, agar, hijiki, mozuku, and grains such as bread.
Importance of Oils and Fats / Fat Management
Depending on their chemical structure, unsaturated fatty acids are classified as monounsaturated fatty acids (omega-9 = oleic acid), polyunsaturated fatty acids (omega-6 = linoleic acid) and omega-3 = linolenic acid.
Only omega-6 and omega-3 are called essential fatty acids and cannot be produced by the human body and must be obtained from food.
1. Since you are already consuming too much omega-6 oil, there is no need to take in most vegetable oils, such as corn oil, safflower oil, soybean oil, cottonseed oil, sunflower oil, peanut oil, and sesame oil.
2. Among unsaturated fatty acids, omega-6 (linoleic acid) and especially omega-3 (linolenic acid) EPA and DHA contained in polyunsaturated fatty acids lower neutral fats and bad cholesterol and prevent arteriosclerosis. Be careful not to consume too much inflammatory omega-6
3. Conversely, trans fats are a type of unsaturated fatty acid, but they are highly toxic oils that are artificially altered through chemical processing or heating at very high temperatures.
4. Saturated and trans fatty acids increase neutral fats and LDL cholesterol, lower HDL cholesterol, and promote arteriosclerosis.
5. Atherosclerosis causes the destruction of the kidneys and glomeruli in organs, but olive oil, an omega-9 monounsaturated fatty acid, is a staple of the healthy Mediterranean diet.
6. Foods that promote arteriosclerosis include sweet breads, sweet cakes, margarine, donuts, cream, and fatty meats. They cook foods with Omega 6 and trans fatty acid
7. Foods that improve arteriosclerosis include sardines, tuna, salmon, bonito, mackerel, eel, soy products, olive oil, and nuts.
The Importance of Good Fats
Genes are located in the nucleus, which is surrounded by a lipid membrane that affects how cells function. According to Dr. Issac H. Jones, functional medicine and longevity expert, when membranes are made from unhealthy fats, they become rigid, making it hard for nutrients and toxins to pass through. This can lead to diseases like cancer by disrupting cell communication and stopping programmed cell death (apoptosis). Healthy oils, especially minimally processed ones from grass-fed animals, support good gene expression and brain function, while consuming genetically modified organisms (GMOs) can harm health. Using saturated fats like ghee or coconut oil for cooking helps avoid harmful trans fats and I follow his oil recommendations.
DoAnn’s Five Elements Foods
1. Lung & L.I. boosting medicinal foods
Spicy and white-colored vegetables and fruits are believed to support Lung function according to TCM.
According to Paul Pitchford, Daikon-white radish, scallions, grapefruit pith (the white part), cauliflower, Asian pears, peaches, brown rice, onions, garlic (and ginger), and spicy foods all belong to the metal element. Many fruits and vegetables have a white color under the skin and shell.
For the Colon :
Friendly bacteria, live or active cultures in probiotic-rich foods such as smelly, fermented soy called natto, miso, kimchi, kombucha, yogurt, kefir, sauerkraut, and aged cheese feed intestinal microbiome, fermented foods, beta-carotene food – carrot, winter squash, pumpkin, broccoli, parsley, kale, turnip, tunic, mustard greens, watercress, wheat or barley grass, common green or blue green or golden micro allergies, yerba Santa leaf herb, mullein leaf and Nettles (Paul Pitchford)
2. Kidney Regulating Medicinal Foods
According to the five elements theory, foods that are salty and black or dark blue colored are associated with kidney function. For example, pork, azuki beans, fish, seaweed, coarse greens, and chestnuts, blueberries, blackberries. The following are kidney supporting foods according to Paul Pitchford, author of “Healing with Whole Foods”
*For warming kidney jing: deer antler, liver, and kidney from beef or lamb, walnuts, warming fishes (salmon, mussels, anchovy, trout ), placenta, liver and kidney
*For deficiency of kidney yin: prepared Rehmannia, Solomon’s seal,
bone marrow soup, placenta, chlorella, spirulina, and black bean with
seaweed, wheatgrass, wild blue-green microalgae
*For deficiency of kidney yang: Tu si zi (dodded seeds), ghee (clarified
butter), deer antler, warming fishes (salmon, mussels, anchovy, trout),
placenta, liver, and kidney of chicken or lamb
*For other Kidney deficiencies: dodder seeds (Cuscuta seeds (Tu Si Zi ) to increase testosterone, miscarriage, tendency to loose stool), Shu Di Huang (prepared Rehmannia), royal jelly, bee pollen, milk, Ghee, placenta, (wasting and emaciation), and deer antler.
3. Spleen & Pancreas, Stomach Elements Foods
Earth element foods are characterized by harmonizing and centering energies which are mild sweet food, yellow or golden color foods, round foods like millet, corn, carrots, cabbage, garbanzo beans, soybeans, squash, potato, string beans, yam, sweet potatoes, sweet rice, amaranth, pears, chestnuts, filberts, apricot, and cantaloupe
4. Immune-boosting foods
First of all, I strongly believe in medicinal foods to boost the immune system. After a proper diet, the second step in immune defense is taking supplements. However, supplements shouldn’t replace your prescription medications. Always consult your healthcare provider before making any changes to your treatment plan.
Garlic and Turmeric : Garlic is a powerful anti-fungal/viral, anti-inflammatory, and astringent. Garlic and Chlorella both have Germanium, which keeps the immune system healthy. However, in kidney yin deficiency avoid or limit onion, radish, garlic.
Friendly Bacterias: Mentioned above natto, miso, kimchi, kombucha, yogurt, kefir, sauerkraut, and aged cheese.
Prebiotics : Live or active prebiotics which feed probiotics so we want to consume foods such as Jerusalem artichoke, seaweed, burdock root, cocoa, flaxseed, Konnyaku (elephant yam), leeks, onion, garlic, honey, asparagus, banana, chicory root, dandelion greens, barley, oats, apples, carrots, onion, leek, cilantro, burdock, black sesame seeds, various seeds, Japanese yam, kale, celery, carrots and various nut seed, beans like azuki, soy, and black bean.
Supplements: Resveratrol, bone marrow, Astaxanthin, and mushrooms
Certain mushrooms have been known to treat cancer patients in Japan for years. Some mushrooms are available in the US markets as an AHCC 9 Active Hexose Correlated Compound supplement. AHCC is a nutritional product prepared mainly from the mycelia of shiitake (Lentinus edodes) mushrooms.
Other well-known mushrooms that have immune-boosting properties are shiitake, maitake, and reishi. These mushrooms increase natural killer cells and macrophage activity. Another popular mushroom is Reishi, which has been used as a longevity herb. Agaricus mushroom is produced in Brazil and used to treat allergy, infections, and cancer. You can add these to your meals.
Spice and herbs I use
Basil, oregano, clove, thyme, cardamom, caraway seed, pumpkin pie spice, cinnamon, turmeric
Medicinal Foods
Everyone has a unique constitution and lives within their own distinct food culture. Therefore, these recommendations should be tailored to your specific background. Simply avoid foods that trigger allergies based on your individual constitution. Seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary change.
Use healthy organic, grass fed foods, gluten-free, GMO-free, MSG-free, minimal dairy, rainbow colored vegetables, fruits, seeds, nuts, fish, seaweed, and good oils like olive oil, coconut, hemp, chiaseed, flaxseed oil and perilla oil.
It is recommended to avoid certain oils such as polyunsaturated fats since it turn into highly toxic trans-fatty acids when cooked by high-temperature heat. It is safer to use saturated fat like ghee, butter, lard, and coconut oil for cooking purposes.
Examples of vegetables that have lots of fibers are, sea vegetables (wakame, konbu, hijiki), broccoli, parsley, kale, onion, beets, garlic, celery, brussel sprout, mushroom (shitake, maitake, reishi), carrots. Fermented foods and raw foods have lots of enzymes such as kimchi, natto (fermented soy), pickles, and raw fish (sashimi.) The fruits you want to include are many kinds of berries, kiwis, apples, grapefruits, papaya, and pomegranate. etc. Oatmeal ( has good amount of protein), and brown rice are excellent for good fiber. Ut watchout the amount of fruits intake
Supplements: Omega-3,6, spirulina (gamma-linolenic fermented foods and raw foods have a lot of enthymemes id/GNA), chlorella microalgae, wild blue-green, Turmeric, multivitamins, Vit.D, Vit.C, Zinc, Vit.E, etc.
Good oils you need to include are, cold pressed virgin extra oil, flax seed oil, and fish oil. It is recommended to avoid certain oils such as polyunsaturated fats since they turn into highly toxic trans-fatty acids when cooked by high-temperature heat. It is safer to use saturated fat like ghee, butter, lard, and coconut oil for cooking purposes.
My smoothies:
The base consists of the following: Hemp milk, celery, carrots, 1 raw egg per serving, sometimes an avocado seed, broccoli sprouts.
I then add the following:
Whey Protein Bone Broth Protein
Grass Fed Whey Protein Powder
Collagen Peptide
Organic Maca Root Powder
Organinc KINAKO soybean powder.
Navitas organic Goji Berries
Pomegranate Cherry 1005 juice / POM
Organic Acai Puree Packets /Frozen juice
Bone marrow powder (Ancient Nutrition Greens)
Tomato juice
Pure Lime juice Raw Kombucha, Marien Greens
Aloe Vera Juice, Pistachio nut milk
Apple cider vinegar
Bulletproof MCT OIL
Sprout
Sage
Broccoli
Alfalfa
Kale
Per serving cup I add probiotic coconut water or kombucha / GT’s Muti-green and Kyolic Organic garlic extract liquid
I also add the following supplements:
Organic Digestive enzymes
Vitamin C 500 Mig (Che-wable) or EmergenC 1.000 mg little by little
Omega 3 600 Mg or Arctic Cod Liver Oil 1060 Mg Omega 3
Organic Mushroom Nutrition / Immune
Kyolic Organic garlic Extract Liquid
The following are not daily:
Multivitamin / MykKnd Men’s Multi 40
Vitamin D3
Doctor’s Best 100 Mg, Magnesium,
Q absorb CoQ10 100Mg
NMN
Chlorella
Astaxanthin
Raw Resveratrol
mAgnesium
Krill Oil Fish oil
COQ 10
Luterin
Prostate formula
Reishi powder
Green tea powder
Nuts and Seeds:
Seed Mix
Raw Pumpkin Seeds /(Trader Joe’s)
Organic Chia Seed / (T.J.)
Flax Seed , Whole Seed /(T.J.)
Hemp Seed /(T.J.)
Avoid or limit these food and drinks that have High Fructose Corn Syrup (HFCS)
Exercises
Various exercises for healthy mitochondria
Circuit training
Circuit training usually involves a mix of strength, cardio, and endurance exercises performed in quick succession with minimal rest. Here are some common exercises involved:
Bodyweight Exercises:
Push-ups
Squats
Lunges
Burpees
Mountain Climbers
Plank variations
Resistance Training:
Dumbbell or kettlebell swings
Medicine ball slams
Resistance band exercises (e.g., band squats, rows)
Weighted squats or lunges
Cardio Exercises:
Jump rope
Sprinting in place
High knees
Jumping jacks
Box jumps
Core Exercises:
Bicycle crunches
Russian twists
Leg raises
Sit-ups
Interval training
These exercises are performed in circuits, often with 30-60 seconds per station, moving quickly from one to the next. The mix of high-intensity cardio and strength training drives energy consumption and challenges the cells to produce more energy, triggering mitochondrial growth
1. Sprint Intervals:
30 seconds of sprinting, 1-2 minutes of walking or slow jogging (repeated for 20-30 minutes)
2. Cycling Intervals:
1 minute of fast pedaling, followed by 1-2 minutes of slower recovery
3. Bodyweight HIIT:
20 seconds of burpees, 10 seconds of rest (Tabata format)
30 seconds of high knees, 30 seconds of rest
4. Swimming Intervals:
50-meter sprint swim, followed by 1-2 minutes of slower swimming or resting
Both circuit training and interval training push cells into energy shortages during intense periods, which activate pathways like AMPK and PGC-1α. These pathways are responsible for increasing mitochondrial biogenesis, leading to more mitochondria and improved endurance, strength, and overall energy production capacity.
In summary, increasing healthy muscle mass increases metabolism, keeps body temperature high, and is beneficial for promoting and maintaining health. Both training styles stimulate mitochondrial function, though circuit training tends to focus more on strength and muscular endurance, while interval training often emphasizes cardiovascular efficiency.
Oriental Aerobic Exercise and Erector Spinae Management
Low intensity, gentle exercise that produces less reactive oxygen species can increase the amount of mitochondria.
1. First of all, we have both red color and white color muscles. Places with a lot of mitochondria are red muscles, deep muscles (inner muscles), erector spinae muscles(supports the spine), nerves, heart, liver, etc., which support endurance like a constantly swimming fish, have active blood circulation during aerobic exercise, and turn red from the color of red blood cells.
2. Conversely, if you hold your breath and exercise in an anaerobic state, like muscle training, the activity of the glycolytic system is strengthened, and cell production and division are mainly promoted in white muscles.
3. Oriental martial arts such as Aikido, Qigong, and Tai Chi can be continued for a lifetime, and those who dislike strenuous movements can enjoy exercises such as breathing techniques, aerobic exercise, tensing the muscles in the back and trying to maintain a stretched posture for about a minute, which can also lead to an increase in mitochondria, activate mitochondria, increase endurance, and activate cells. These have been shown to be effective. I want to believe that many other movements and exercises which involves the spine and erector spinae benefits the mitochondria like in Kidney Qigong, Cat-Cow Pose in yoga, fish exercise frog exercise in my youtube exercises
4. Stretching the erector spinae muscles (or any muscles) creates a mild form of mechanical stress at the cellular level. This stress can trigger certain signaling pathways, such as AMPK and PGC-1α, which are well-known activators of mitochondrial biogenesis
Disclaimer: These recommendations are not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or dietary change. Do not disregard professional medical advice or delay in seeking it because of something you have read here.
