What Foods Are High in PQQ?

PQQ (Pyrroloquinoline Quinone) is a natural compound found in certain foods, celebrated for its role in energy metabolism and cellular health.

Foods rich in PQQ include natto, green tea, kiwifruit, spinach, parsley, and fermented soy. These foods deliver PQQ naturally, offering powerful antioxidant and mitochondrial support for better energy and vitality.

Understanding where PQQ comes from can help you make informed choices to boost your diet and overall health.

Which foods have the highest PQQ content?

Some foods stand out for their naturally high PQQ levels, especially plant-based and fermented options.

Natto, green tea, and parsley are among the richest sources of PQQ. Natto alone contains approximately 60-70 micrograms per 100 grams, making it a top dietary source.

PQQ is more concentrated in fermented and plant-based foods. Here’s a closer look at some top contenders:

1. Natto: This traditional Japanese fermented soybean dish tops the list. It’s not only rich in PQQ but also in vitamin K2, making it a nutrient powerhouse.
2. Green Tea: Known for its polyphenols, green tea also provides a decent amount of PQQ. Drinking a few cups a day contributes to antioxidant intake.
3. Kiwifruit: A delicious and convenient fruit with a notable PQQ content. It also delivers vitamin C for enhanced immune support.
4. Parsley: Often overlooked as a garnish, parsley packs a surprising amount of PQQ.
5. Spinach: A common leafy green rich in nutrients, spinach adds PQQ to its list of benefits.
6. Fermented Soy Products: Aside from natto, other fermented soy products like miso and tempeh provide smaller but valuable amounts of PQQ.

Can cooking affect PQQ levels in food?

Cooking methods matter when it comes to preserving PQQ content in foods.

Heat-sensitive PQQ can degrade during high-temperature cooking. Opt for steaming or raw preparations to retain its nutritional benefits.

Exploring the impact of cooking:

The way you prepare food can significantly influence its nutrient profile. PQQ is no exception:

• Raw foods: Consuming PQQ-rich foods like kiwifruit or parsley raw preserves their full PQQ content.
• Gentle steaming: For vegetables like spinach, steaming is a better option than boiling to minimize nutrient loss.
• Avoid frying: High heat can degrade PQQ, so avoid cooking methods like frying or roasting for PQQ-rich foods.

Are there any beverages high in PQQ?

Yes, beverages like green tea and fermented drinks provide PQQ alongside other health benefits.

Green tea is a standout source of PQQ among beverages, offering around 30-40 micrograms per 100 mL. It’s a refreshing way to incorporate PQQ into your daily routine.

A closer look at beverages:

• Green tea: This ancient drink delivers antioxidants and a moderate amount of PQQ. Drinking 2-3 cups a day can significantly boost your PQQ intake.
• Fermented beverages: Kombucha and other fermented drinks may contain trace amounts of PQQ, though levels vary depending on the fermentation process.

For an added bonus, pair these drinks with PQQ-rich snacks like kiwifruit for a double dose of nutrients.

Can I meet my PQQ needs through diet alone?

While diet can provide PQQ, supplements may be necessary for higher therapeutic levels¹.

It’s possible to get PQQ from foods, but supplements can provide consistent and higher dosages, especially for mitochondrial or cognitive health goals.

Diet vs. supplements:

Getting PQQ from food is natural and enjoyable, but achieving the levels used in studies (10-20 mg daily) can be challenging through diet alone. Here’s a breakdown:

• Diet: A diverse intake of PQQ-rich foods can yield a few micrograms daily.
• Supplements: These provide concentrated doses (e.g., 10 mg per capsule) for those needing targeted health benefits.

Conclusion

Incorporating PQQ-rich foods like natto, green tea, and kiwifruit into your meals is a great way to support cellular health. For targeted benefits, supplements may bridge the gap.

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