Pyrroloquinoline quinone (PQQ) is a vitamin-like nutrient found in plant foods that has been found to have an important role in the growth of new mitochondria (mitochondrial biogenesis) which helps provide energy and increases the metabolism which can help with weight loss.
Pyrroloquinoline quinone and brain and nerve health
It also protects the brain against neurotoxicity induced by various toxins including mercury, glutamate and oxidopamine and reverses cognitive impairment caused by chronic oxidative stress and improves the memory. This can protect against Alzheimer’s and Parkinson’s diseases. It also protects nerve cells from the damaging effects of the beta-amyloid-protein linked with Alzheimer’s disease.
Natural sources of pyrroloquinoline quinone in alphabetical order
- Celery
- Egg yolk
- Green tea
- Kiwi fruit
- Milk
- Papaya
- Parsley
- Peppers (green)
- Spinach
- Soya products like tofu
NOTE: Three cups of green tea provides about 2-3 mcg.
Pyrroloquinoline quinone and heart attacks and strokes
To protect against heart attacks and strokes, in people over the age of 45, PQQ-rich foods need to be consumed every day along with foods rich in coenzyme Q10 and foods that provide the nutrients needed to increase glutathione levels.
NOTE: Those taking cholesterol lowering drugs or medications for diabetes need extra coenzyme Q10 in their diet as these drugs reduce levels in the body.
Highest sources of coenzyme Q10 in micrograms per 100 grams
- Venison 158 µg
- Beef heart 113 µg
- Soybean oil 92 µg
- Rapeseed oil 65 µg
- Sardines 64 µg
- Mackerel 43 µg
- Pork 24 – 41 µg
- Beef liver 39 µg
- Beef 31 – 37 µg
- Sesame oil 32 µg
- Soybeans 30 µg
- Peanuts 27 µg
- Cuttlefish 24 µg
- Sesame seeds 23 µg
- Chicken 14 – 21 µg
- Mackerel 21 µg
- Pistachios 20 µg
- Walnuts, soybeans (dried), adzuki beans, hazelnuts 17 µg
- Tuna fish (tinned), herring 16 µg
- Pollack, almonds 14 µg
- Eel 11 µg
- Spinach, perilla leaves 10 µg
- Broccoli, rainbow trout 9 µg
- Chestnuts, rice bran 6 µg
- Sunflower oil, olive oil, safflower oil, sweet potato, wheat germ 4 µg
- Garlic, peas, radish leaves 3 µg
- Aubergine, beans, bell peppers, blackcurrants, cabbage, carrots, cauliflower, cheese, eggs, yoghurt 2 µg
- Apples, buckwheat, Chinese cabbage, millet, onions, oranges, radish roots, strawberries 1 µg
NOTE 1: One µg is one microgram.
NOTE 2: Coenzyme Q10 is fat-soluble and will be absorbed best if eaten with fat-rich foods such as avocado, coconut, olive, nut seed and other cold-pressed oils.
Natural sources of the precursors required to make glutathione
- Asparagus
- Avocado
- Balloon flower root
- Barley grass
- Brazil nuts
- Broccoli
- Brussel sprouts
- Dill
- Garlic
- Krill oil
- Milk thistle
- Oily fish
- Organ meats
- Peas
- Ricotta cheese
- Spinach
- Tomatoes
- Turmeric
- Walnuts
- Watermelon
- Whey
NOTE: The above plant foods must be unpasteurised, organic and eaten raw, juiced or blended when possible. Tomatoes are an exception as they are more nutritional when cooked.
Nutrients required to increase levels of glutathione
Medications which deplete or block absorption of methionine, vitamin B6 (pyridoxine), vitamin B9 (folic acid), vitamin B12 (cyanocobalamin), of which there are many, may also decrease the production of the amino acid glutathione.
A family of antioxidants including vitamins C and E (in the form of mixed tocopherols) work together to recycle glutathione.
Nutrients required for glutathione to be manufactured by the body
- Alpha lipoic acid
- Cysteine
- Glutamic acid
- Glycine
- Methionine
- Selenium
- Vitamin B6 (pyridoxine)
- Vitamin B9 (folate)
- Vitamin B12 (cyanocobalamin)
- Vitamin C
- Vitamin E
Related subjects
- A-Z of nutrients
- Brain and mental health disorders
- Dementia
- Heart disorders
- Nerve disorders
- Obesity
- Parkinson’s disease
- Strokes
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