Mitos – as in mitochondria, and micros – as in micronutrients!

A little word play for a catchier rhyme 🙂

Mitochondria are on my mind as I do the final proof-reading of my upcoming book (launching next month!!🥳), Sweet Spot for Brain Health.

In Sweet Spot for Brain Health I share strategies for stable brain energy, and key to this is the health of your mitochondria!

Mitochondria are the tiny powerhouses within our cells, which produce ATP.

And ATP is the energy currency that keeps your body and brain energy running smoothly.

Why Mitochondria Matter for Brain Health?

A healthy brain requires an enormous amount of energy.

When mitochondria function optimally, they support cognitive function, protect against neurodegeneration, and even play a role in mood regulation.

How can you support your mitochondria?

In a previous issue of the [TT] newsletter, I touched on how you can use sleep, physical activity and mindfulness to recharge your mitochondria.

Today I’d like to share about micronutrients that support mitochondrial and brain health.

📍3 Micronutrients to Boost Your Mitochondrial Health

There are many micronutrients (e.g. vitamins and minerals) necessary for the healthy function of your mitochondria. Here are 3:

🌟1️⃣ B Vitamins

B vitamins assist in the chemical reactions for energy production. These include B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), B12 (Cobalamin)

Food sources: eggs, whole grains, meat, mushrooms, spinach, legumes, nutritional yeast, nuts, seeds.

(Tip: B12 supplementation is usually recommended for strict vegans).

🌟2️⃣ Magnesium

Magnesium is involved in numerous chemical reactions within mitochondria and also helps maintain their structure.

Food sources: Spinach, pumpkin seeds, almonds, black beans, and whole grains like quinoa and brown rice.

🌟3️⃣ Iron

Iron is part of a component of the mitochondria, called cytochromes, involved in energy production. It’s also essential for oxygen transport for energy production.

Food sources: Lentils, meat, spinach, tofu, beans, peas, prunes (yes, those prunes again 😄).

(Tip: Consume with vitamin C-rich foods such as fruit and veg to enhance absorption)

📍Question for you today:

Which of these mitochondria-boosting foods do you already enjoy, and which ones would you like to incorporate more into your diet?

I’d love to hear from you.

Wishing you healthy brain energy,

Dr Sui Wong