Pyrroloquinoline quinone (PQQ) is a bioactive compound that plays a role in cellular energy production and has antioxidant properties. It is naturally found in various foods, though in relatively small amounts. Some food sources of Pyrroloquinoline quinone include:
1. Fermented Foods:
- Natto (fermented soybeans): A particularly good source of Pyrroloquinoline quinone, as fermentation can increase its levels.
- Tempeh: Another fermented soy product that contains some Pyrroloquinoline quinone.
2. Fruits and Vegetables:
- Spinach: This leafy green contains Pyrroloquinoline quinone, albeit in modest amounts.
- Parsley: Often cited as a source of Pyrroloquinoline quinone.
- Green peppers: These also contain small amounts of Pyrroloquinoline quinone.
- Kiwi: Known for its high vitamin C content, kiwi also contains Pyrroloquinoline quinone.
Mangoes: Another fruit that contains trace amounts of Pyrroloquinoline quinone.
3. Other Sources:
- Green tea: Contains a variety of polyphenols and may have small amounts of Pyrroloquinoline quinone.
- Pomegranate: Contains some Pyrroloquinoline quinone, in addition to its antioxidants.
- Tofu: Like other soy products, tofu can provide some Pyrroloquinoline quinone.
- Cabbage: A cruciferous vegetable that contains trace amounts of Pyrroloquinoline quinone.
4. Animal-based Sources:
- Eggs: Eggs, particularly the yolk, are a source of Pyrroloquinoline quinone.
- Milk: Contains small amounts of Pyrroloquinoline quinone, similar to other dairy products.
5. Supplements:
Pyrroloquinoline quinone is also available in supplement form, often marketed for its potential cognitive and mitochondrial health benefits. However, it’s important to note that the amount of Pyrroloquinoline quinone in foods is typically much lower compared to what might be found in supplements.
Pyrroloquinoline quinone is considered a “vitamin-like” compound, though it’s not classified as an essential nutrient. Its role in human health is still being studied, but it’s believed to support mitochondrial function, energy metabolism, and may have antioxidant and anti-inflammatory effects.