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Foods Rich in Coenzyme Q10

Six Foods Rich in Coenzyme Q10

Coenzyme Q10 It is a fat-soluble, vitamin-like compound found in the cells of plants and animals. It is found in cell membranes throughout the body, especially in mitochondrial membranes. Coenzyme Q10 is essential to the health of nearly all tissues and organs in the body because CoQ10 can increase body energy, strengthen the immune system, and act as an antioxidant. Coenzyme Q10 enters cells by diffusion and plays a vital role in providing energy to cells. Therefore, CoQ10 levels are highest in organs with high metabolic rates, such as the heart, kidneys, and liver. Coenzyme Q10 also has some powerful antioxidant potential. This compound can effectively protect the body from damage caused by reactive oxygen species and free radicals.

What's more, as an energy- and antioxidant-rich compound, Coenzyme Q10 plays an important role in boosting immunity and strengthening the body. This is so because tissues and cells involved in immune function are highly energy-dependent and therefore require large amounts of Coenzyme Q10 to function properly. If you read health information or product labels carefully, Coenzyme Q10 has several nicknames. It is also known as Coenzyme Q, CoQ, CoQ10, Ubiquinone, Ubiquinone-Q10, Ubidecarenone or Vitamin Q10. Today, Coenzyme Q10 supplements, alone or in combination with other medications and nutritional supplements, have been used to prevent or treat certain diseases, or to help stabilize blood pressure and blood sugar levels, maintain heart and kidney health, prevent headaches, etc. It is estimated that the human body needs about 10 mg of Coenzyme Q500 per day. This article highlights some of the best food sources of CoQ10. Adults can increase their CoQ10 levels by eating more of these highly recommended foods.

Health Benefits of Coenzyme Q10 (CoQ10)

Maintain heart health

Cell damage is one of the main causes of heart problems. Cellular damage is often caused by oxidative stress and impaired mitochondrial function. However, Coenzyme Q10 has powerful antioxidant activity. Studies have shown that adequate levels of CoQ10 in the body can reduce oxidative stress and free radicals. Because CoQ10 plays an important role in energy production, it recharges the cell's mitochondria, which in turn produce the energy that cells need to survive and function. Therefore, CoQ10 is considered to be potentially effective in maintaining cardiovascular health.

brain health

Some of the main causes of brain problems involve oxidative stress. Mitochondrial dysfunction is another cause. When intracellular energy metabolism is abnormal, it can cause different neurodegenerations. CoQ10 is a strong antioxidant and mitochondrial function enhancer. Coenzyme Q10 foods and supplements have been found to slow brain problems.

blood sugar level

Increased production of oxygen free radicals may lead to oxidative stress. High levels of free radicals in the body can lead to the development of cellular damage. CoQ10 acts as a potent antioxidant, scavenging free radicals in the body.

headache

Some studies suggest that a loss of high energy in the mitochondria of cells can lead to headaches. Because CoQ10 improves oxidation and energy in the mitochondria, it has been used as a successful treatment to reduce the severity, duration, and frequency of headaches.

健身

Movement and bodily functions take a toll on the body. Due to the high metabolic rate during exercise, muscles produce free radicals and may be affected by muscle damage. However, CoQ10 plays a vital role in energy production. Its intake aids in antioxidant repair and rapid recovery of cells and muscles.

 

Good Food Sources of Coenzyme Q10 (CoQ10)

Coenzyme Q10 is produced naturally in the body. However, studies have shown that overall CoQ10 levels are only around 500-1500 mg and decrease with age. These same studies show that after age 25, the body's ability to produce CoQ10 decreases. The following are some good food sources you can use to boost CoQ10 levels in your body.

meat

Meat is the most important source of dietary CoQ10. This is due to their high content of fat and energy cells. Meat parts such as heart, liver and kidney are the main sources of CoQ10 in animals. Reindeer meat has the highest CoQ10 content, about 158 ​​mg. However, the average beef heart has about 12.3 mg and beef liver has 4.9 mg. One chicken heart contains about 10.2 mg of CoQ10, while its liver contains 11.6 mg.

Fatty fish

Most oily fish are good food sources of CoQ10. This is because their fat cells contain a lot of energy for continuous swimming in the water. For example, red mackerel has the highest content, over 7.75 mg. Other fatty fish include herring, tuna and sardines. Note that some button fish, such as flounder and eel, are low in CoQ10. Additionally, although salmon is high in fat, it is low in Coenzyme Q10.

Vegetable oil

Among non-animal derived products, oils have the highest levels of CoQ10. Studies have shown that soybean, corn and olive oil contain high levels of coenzyme Q10. Additionally, canola oil is rich in CoQ10. Other oils high in this content are corn oil and sesame oil.

Nuts and seeds

Some nuts and seeds are also high in CoQ10. However, some of the most abundant examples include peanuts, sesame seeds, and pistachios. Other nuts such as walnuts and hazelnuts have satisfactory levels of Coenzyme Q10.

soy

Soybeans in general are a great source of vitamins and minerals. Additionally, they contain high levels of CoQ10. Cooked and dried soybeans are the richest sources of CoQ10. However, processed foods containing soy, such as tofu, soy milk and yogurt, contain less Coenzyme Q10.

蔬菜

Of the top six foods on this list, vegetables have the lowest CoQ6 content. However, parsley has the highest CoQ10 content among vegetables. Perilla and spinach also have satisfactory coenzyme Q10 content. Other vegetable sources with decent levels are broccoli, rapeseed and cauliflower.

Michael Yeung
Author: Michael Yeung

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