Mitochondrial Meals: 12 Foods to Recharge Your Cells for Next-Level Energy

9. Mushrooms — Ergothioneine and Antioxidants for Cellular Protection

Mushrooms are a unique plant food rich in ergothioneine, an antioxidant that accumulates in tissues and helps protect cells—including mitochondria—from oxidative stress. Some research also points to mushrooms’ roles in immune-modulating pathways that affect metabolic health. Regularly eating varieties such as shiitake, portobello, or oyster can provide antioxidant support with modest calories. Sauté mushrooms in olive oil and garlic, add them to soups and grain bowls, or roast them as a side. Combining mushrooms with fats like olive oil helps fat-soluble antioxidant absorption and makes meals more satisfying, which supports adherence to healthy patterns. Because mushroom nutrient content varies by species and growing conditions, aim for variety across the week rather than relying on a single type.

10. Beets — Dietary Nitrates to Improve Blood Flow and Oxygen Delivery

Beets are naturally high in dietary nitrates, which the body converts to nitric oxide. Nitric oxide widens blood vessels and can improve blood flow and oxygen delivery to working muscles and organs, helping mitochondria receive the oxygen they need for efficient ATP production during activity (exercise physiology research). Simple ways to eat beets include roasting them with a touch of olive oil, adding grated raw beets to salads, or enjoying small servings of beet juice before workouts for a performance-related boost. Pair beets with protein and healthy fats to steady blood sugar and support recovery. As with other foods rich in bioactive compounds, individual responses vary, so experiment with timing and portion size to find what feels best for your energy and digestion.