Red light therapy is a powerful wellness tool, but it’s just one piece of the puzzle. Health is multi-faceted, and real transformation happens when the pillars—like nutrition, movement, and recovery—work together.
At LUMEBOX, harnessing the power of light for health is a core mission, but we believe that the foundation is set by a balanced, nutritious diet and fuelling your mitochondria with what they need.
Now that summer is here, we’ve curated four smoothie recipes specifically designed to give your mitochondria a boost (while you soak in that LUMEBOX glow from LUMEBOX!).
Why Support the Mitochondria?
Mitochondria are our cells’ power plants, producing ATP, the energy that drives everything from muscle movement to brain function. When mitochondria are healthy, they create energy efficiently, boosting endurance, mental clarity, and resilience.
However, stress, diet, and environmental factors can weaken them over time, impacting overall energy and health.
Red light therapy is a powerful way to support mitochondrial health. Specific wavelengths of red and near-infrared light may support the production of ATP—the energy currency of our cells—helping our cells function, repair, and recover more efficiently.
But light isn’t the only tool—nutrition and daily habits also play a critical role in keeping our mitochondria resilient and our cells thriving.
Fueling the Mitochondria with Food
We’re sharing four of our favorite LUMEBOX blends—smoothie recipes packed with nutrients to power up your mitochondria and complement the energizing effects of red light therapy.
Packed with bioactive ingredients chosen for their mitochondrial benefits, these blends may support ATP production and help combat oxidative stress, a key contributor to cellular damage and fatigue over time.
You might find these blends especially supportive if:
- Energy is running low
- You’re feeling worn down or stressed
- Muscle soreness is lingering
- Focus isn’t sharp
- Digestion feels off
- Rest hasn’t been restorative
- Skin is looking dull
-
Your immune system could use some support
…or anything of the sort!
6 Bioactive Compounds for Mitochondrial Health
B Vitamins:
May convert nutrients into usable energy (ATP) within mitochondria. [1]
Found in common smoothie ingredients like bananas (B6), spinach (B9), avocados (B5), and almonds (B2 and B3)
CoQ10:
May support ATP production and protect mitochondria from oxidative stress. [2]
Naturally found in small amounts in spinach, broccoli, nuts, and seeds.
Carnitine:
Transports fatty acids into mitochondria for energy production; especially beneficial for muscle support during physical activity. [3]
Found in foods like avocado and pumpkin seeds.
Magnesium:
Plays a critical role in building ATP and supporting muscle and nerve function. [4]
Found in bananas, almonds, spinach, and pumpkin seeds.
Alpha Lipoic Acid:
This antioxidant helps regenerate other antioxidants and supports energy metabolism. [5]
Found in small amounts in spinach, broccoli, and tomatoes - include them in your smoothies to help counter oxidative stress!
Urolithin A (UA):
Produced when gut bacteria break down ellagitannins—a type of polyphenol found in pomegranates, berries, spirulina, and some nuts.
UA helps clear out damaged mitochondria and generate new ones, supporting mitochondrial efficiency and energy production, which may contribute to improved muscle strength and cognitive function. [6]
Additional Mitochondria-Supporting Macro- and Micronutrients
Antioxidants
E.g., Vitamin C, beta-carotene, polyphenols, anthocyanins
Protect mitochondria from oxidative stress. [7,8]
Healthy fats
Support cell membrane integrity for mitochondrial efficiency. [9]
Omega-3s may reduce inflammation and subsequent mitochondrial damage. [10,11]
Protein & Amino Acids
Supply the building blocks for mitochondrial enzymes and cellular repair
Electrolytes
Support hydration and cellular energy production.
Curcumin & Gingerol
Provide anti-inflammatory and antioxidant effects that support mitochondrial health.
Nitrates
Improve blood flow, ensuring oxygen and nutrients reach mitochondria for optimal energy production.
Probiotics
Enhance nutrient absorption, indirectly boosting mitochondrial energy production.
The Recipes
4 smoothies packed with the essential nutrients and bioactive compounds listed above that may support ATP production, ease oxidative stress, and contribute to steady energy and cellular resilience.
The best part? No expensive supplements or fancy ingredients—just simple produce you can pick up at your local store.
Choose your color and blend it up!
Energizing Greens Smoothie
For an energy boost and cellular protection
- 1 cup spinach (vitamin C, beta-carotene)
- 1/2 avocado (healthy fats, B vitamins)
- 1 small cucumber, chopped (Hydration)
- 2 tablespoons chia seeds (Omega-3 fatty acids)
- 1 apple, cored and chopped (Polyphenols, natural sugars)
- 1 cup coconut water (Electrolytes)
- 1/2 cup ice
Golden Glow Smoothie
For glowing skin, immune function, and inflammatory support
- 1 cup mango (Vitamin C, beta-carotene)
- 1 Banana (Vitamin B6)
- ½ cup Greek yogurt (Protein, Probiotics)
- 1/2 teaspoon turmeric powder (Curcumin)
- 1/2 teaspoon fresh ginger, grated, or 1/4 teaspoon ground ginger (Gingerol)
- 1 cup Almond milk (Healthy fats)
- ½ cup ice
Red Vitality Smoothie
For blood flow and recovery
- 1 cup Strawberries (Polyphenols, antioxidants)
- ½ cup Raspberries (Ellagic acid)
- 1 small beet, cooked and chopped (Nitrates)
- ½ cup Pomegranate juice (Punicalagin)
- 2 tbsp Hemp seeds (Omega-3 fatty acids)
- ½ cup Almond milk (Healthy fats)
- ½ cup ice
Purple Power Smoothie
For cellular repair and brain health
- 1 cup Blueberries (Anthocyanins, antioxidants)
- ½ cup Blackberries (Polyphenols)
- 2 tbsp Flaxseed (Omega-3 fatty acids)
- ½ cup Kefir (Probiotics)
- ½ cup Almond milk (Healthy fats)
- ½ cup ice
A Morning Routine to Try:
- Red Light Therapy: Start with 5 minutes of LUMEBOX on your face in RED mode. Perfect for priming your skin and energy for the day ahead.
- Morning Walk & Stretch: Step outside for 10 minutes of sunlight, whether on a refreshing walk or doing gentle stretches.
- Fuel up with the Energizing Greens Smoothie to kickstart your energy and support cellular health, setting you up for a successful, vibrant day!
New to red light therapy? Download our free eBook to help you choose the best device.
Already have a LUMEBOX? Download our 6 time-saving tricks guide!
Medical Disclaimer: The information contained in this blog post is intended for educational purposes only and should not be used as medical advice. Everyone responds to light differently. Testimonials are not a guarantee of the results you or anyone who uses LUMEBOX will get because your success depends entirely on your circumstances, and the studies on red light therapy shared were not specifically performed using LUMEBOX. Please check with your doctor before using red light therapy and do not change your medical treatments or lifestyle without consulting your physician first.
References:
[1] Depeint F, Bruce WR, Shangari N, Mehta R, O'Brien PJ. Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism. Chem Biol Interact. 2006 Oct 27;163(1-2):94-112. doi: 10.1016/j.cbi.2006.04.014. Epub 2006 May 1. PMID: 16765926.
[2] Aaseth, J., Alexander, J., & Alehagen, U. (2021). Coenzyme Q10 supplementation – In ageing and disease. Mechanisms of Ageing and Development, 197, 111521. https://doi.org/10.1016/j.mad.2021.111521
[3] Borum, P. R. (1994). The role of carnitine in enhancing physical performance. In Food Components to Enhance Performance: An Evaluation of Potential Performance-Enhancing Food Components for Operational Rations. National Academies Press. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK236248/
[4] Souza ACR, Vasconcelos AR, Dias DD, Komoni G, Name JJ. The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients. 2023 Dec 16;15(24):5127. doi: 10.3390/nu15245127. PMID: 38140385; PMCID: PMC10745813.
[5] Capece U, Moffa S, Improta I, Di Giuseppe G, Nista EC, Cefalo CMA, Cinti F, Pontecorvi A, Gasbarrini A, Giaccari A, Mezza T. Alpha-Lipoic Acid and Glucose Metabolism: A Comprehensive Update on Biochemical and Therapeutic Features. Nutrients. 2022 Dec 21;15(1):18. doi: 10.3390/nu15010018. PMID: 36615676; PMCID: PMC9824456.
[6] Wojciechowska, O., & Kujawska, M. (2023). Urolithin A in health and diseases: Prospects for Parkinson’s disease management. Antioxidants, 12(7), 1479. https://doi.org/10.3390/antiox12071479
[7] Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96. PMID: 23675073; PMCID: PMC3614697.
[8] Tan BL, Norhaizan ME, Liew WP, Sulaiman Rahman H. Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases. Front Pharmacol. 2018 Oct 16;9:1162. doi: 10.3389/fphar.2018.01162. PMID: 30405405; PMCID: PMC6204759.
[9] Sullivan EM, Pennington ER, Green WD, Beck MA, Brown DA, Shaikh SR. Mechanisms by Which Dietary Fatty Acids Regulate Mitochondrial Structure-Function in Health and Disease. Adv Nutr. 2018 May 1;9(3):247-262. doi: 10.1093/advances/nmy007. PMID: 29767698; PMCID: PMC5952932.
[10] de Oliveira, M. R., Nabavi, S. F., Nabavi, S. M., & Jardim, F. R. (2017). Omega-3 polyunsaturated fatty acids and mitochondria, back to the future. Trends in Food Science & Technology, 67, 76-92. https://doi.org/10.1016/j.tifs.2017.06.019
[11] Borja-Magno, A. I., Furuzawa-Carballeda, J., Guevara-Cruz, M., Arias, C., Granados, J., Bourges, H., Tovar, A. R., Sears, B., Noriega, L. G., & Gómez, F. E. (2023). Supplementation with EPA and DHA omega-3 fatty acids improves peripheral immune cell mitochondrial dysfunction and inflammation in subjects with obesity. Journal of Nutritional Biochemistry, 109, 109415. https://doi.org/10.1016/j.jnutbio.2023.109415
