Coenzyme Q10 is a fat-soluble, vitamin-like compound found inside the cells of plants and animals. It is found throughout the body in cell membranes, especially in the mitochondrial membranes. Coenzyme Q10 is essential for the health of virtually all human tissues and organs. The reason is that CoQ10 improves body energy, augments the immune system, and functions as an antioxidant. Coenzyme Q10 enters into the cell through diffusion, where it plays an essential role in supplying cells with energy. For this reason, Coenzyme Q10 levels are the highest in organs with high rates of metabolism, such as the heart, kidney, and liver. Coenzyme Q10 also have some powerful antioxidant potential. This compound can effectively defend the body against reactive oxygen species and free radical damage.
What's more, as an energy- and antioxidant-rich compound, CoQ10 plays an important role in improving immunity and strengthening the body. This is so because tissues and cells involved in immune function are highly energy dependent and therefore require high levels of CoQ10 to function properly. If you read health information or product labels carefully, CoQ10 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 drugs and nutritional supplements have been used to prevent or treat certain diseases, or 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 500 mg of CoQ10 per day. This article highlights some of the best food sources rich in CoQ10. Adults can increase their CoQ10 levels by eating more of these recommended foods.
Coenzyme Q10 (CoQ10) Health Benefits
Maintain a healthy heart
Cell damage is one of the main causes of heart problems. Cellular damage is often caused by oxidative stress and impaired mitochondrial function. However, CoQ10 has powerful antioxidant activity. Studies have shown that adequate levels of CoQ10 in the body can reduce oxidative stress and free radicals. Because of CoQ10's role in energy production, it recharges the mitochondria of cells, which generate the energy cells need to survive and function. Therefore, CoQ10 is thought to be potentially effective in maintaining cardiovascular health.
Some of the main causes of brain problems involve oxidative stress. Mitochondrial dysfunction is another cause. When intracellular energy metabolism is abnormal, different neurodegenerations are caused. CoQ10 is a powerful antioxidant and enhancer of mitochondrial function. CoQ10 foods and supplements have been found to slow down 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 to scavenge free radicals in the body.
Several studies have shown that the 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.
Movement and bodily functions take their toll on the body. Due to the high metabolic rate during exercise, muscles generate free radicals and can be affected by muscle damage. However, CoQ10 plays a vital role in energy production. Its intake supports antioxidant repair and rapid recovery of cells and muscles.
Top Coenzyme Q10 (CoQ10) Rich Foods
CoQ10 is naturally produced in the body. However, research suggests that the whole body of CoQ10 is only about 500-1500 mg and decreases with age. These same studies suggest that after the age of 25, the ability of the body to produce its CoQ10 decreases. Here are the highest food sources you can use to boost CoQ10 levels in your body.
Meats represent the most important source of dietary CoQ10. This is due to their high levels of fats and energy cells. Meat parts such as heart, liver and kidney are top some sources of CoQ10 in animals. Reindeer meat holds the record for the highest level of CoQ10 of about 158 mg. However, an average beef heart has about 12.3 mg, and a beef liver has 4.9 mg. A chicken heart has about 10.2 milligrams of CoQ10, while its liver has 11.6 milligrams.
Most oily fish are a rich source of CoQ10. This is because their fatty cells contain a lot of energy they use for continuous swimming. For example, Red-fleshed mackerel has the highest content of over 7.75 mg. Other examples of fatty fish with high contents are herrings, tuna and sardine. Note that some button fishes like flatfish and eels have lower CoQ10. Also, Salmon fish, despite its fatty content, record low CoQ10 content.
Among products of non-animal origin, the highest CoQ10 levels have been recorded within oils. Top research suggests that soybean, corn, and olive oil have higher levels of CoQ10. Also, rapeseed oil is very rich in CoQ10. Other oils with good content are corn oil and sesame oil.
Nuts and Seeds
Some nuts and seeds are also quite rich in CoQ10. However, the richest example of them all include peanuts, sesame seeds, and pistachio nuts. Other nuts like walnuts and hazelnuts have satisfactory content of CoQ10.
Soybeans are usually an important source of vitamins and minerals. In addition, they contain a high content of CoQ10. Boiled and dried soybeans contain the most abundant coenzyme Q10. However, processed foods containing soybeans, such as tofu, soy milk, and yogurt, have less coenzyme Q10.
Among the top 6 foods in this list, Vegetables have the lowest level of CoQ10. However, Parsley has the highest CoQ10 content among vegetables. Perilla and spinach also have a satisfactory level of CoQ10. Other modest vegetable sources are broccoli, rape, and cauliflower.