Some of the foods that are rich in Coenzyme Q10 are fish, liver, kidneys and germinated whole grains.
Coenzyme Q10 supplements are absorbed by the body just like the food.
Some of the richest natural sources of coenzyme Q10 are meat, poultry and fish. Nevertheless, there are also alternatives for vegetarians: beans, walnuts, some vegetables, eggs and dairy products.
This is a list with the richest sources of coenzyme Q10:
- Meat from grass-fed cattle
- Meat from poultry
- Sesame seeds
Coenzyme Q10 is a fat soluble substance that is mainly synthesized by our own body. However, it is also naturally present in some foods. Usually, as we grow old, the body starts to produce less and less coenzyme Q10. This element has several antioxidant properties which can help to slow down the aging process and its consequences. Coenzyme Q10 is also available in supplements.
Coenzyme Q10 is also an important source of energy that can improve the blood flow. Moreover, its antioxidant properties support a healthy immune system. However, it is not regarded as an essential nutrient, since our body can synthesize it from other substances.
Meat, oil, chicken and eggs
Some meats with a high coenzyme Q10 content are pork heart, beef heart and reindeer meat. Other meat products that have less coenzyme Q10 are pork liver, beef liver and ham. Soy, rapeseed, cotton seeds, sesame and corn have a high coenzyme Q10 content. Sunflower and safflower oil have less coenzyme Q10, while chicken and eggs have little amounts of this substance.
Fish, vegetables, nuts, legumes and seeds
Sardine, pompano, mackerel, sepia, pollock, tuna and herring have a high coenzyme Q10 content. Eel, sole and trout also have coenzyme Q10, but in lower quantities. In terms of vegetables, spinach, pepper, broccoli, sweet potato, carrot, pea, garlic and cauliflower have little amounts. Soy, walnuts, peanuts, sesame seeds, pistachios and hazelnuts have a high content. Chestnuts and almonds have little amounts too.
Main and secondary sources
We can gather coenzyme Q10 foods in two different groups, either primary or secondary sources. Sardines, salmon and mackerel are regarded as primary sources due to their high coenzyme Q10 content. These foods also provide a good supply of Omega-3 fatty acids which can help to reduce the risk of suffering cardiovascular diseases. Those sources that have a lower coenzyme Q10 content will be regarded as secondary sources.
Complement the intake of Coenzyme Q10
Right now, there is no official or specific advice about coenzyme Q10. It is easier to absorb when it is taken with little amounts of healthy fats. This is due to the fact that it is a fat soluble antioxidant, although this also happens with vitamins E and A.
The symptoms of a coenzyme Q10 are not described in detail. It is thought that a normal person gets only a 25% of the coenzyme Q10 that the body needs through the diet.
The best choice to ensure the intake of coenzyme Q10 consists of following a varied and balanced diet. Taking coenzyme Q10 nutritional supplements will be useful when there is a risk of suffering an inflammatory or heart disease.
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