Increasingly used in many cosmetics that promise anti-aging effects, coenzyme Q10 is even more effective for your whole body when is consumed orally. Learn about the benefits of coenzyme Q10 and the foods where you can find it.
Powerful antioxidant, coenzyme Q10 reduces free radicals in your body that can accelerate the damage of your cells. It is produced naturally by your body, but can be also found in many foods.
Coenzyme Q10 Benefits
The antioxidant effects of coenzyme Q10 contribute decisively to the effectiveness of the immune system, and to the tissues protection. Some medical studies indicate that this coenzyme has even an anticancer function.
Coenzyme Q10 reduces free radicals that age the cells and prevents in this way the heart disease and even the diabetes.
CoQ10 deficiency is rare, so there is no recommendation for a daily intake in your diet. However, to the enjoy full beneficial effects of this substance, you need to include in your diet meat, vegetables, fruits, seeds and nuts that are very rich in this coenzyme.
Coenzyme Q10 in Meat
Beef, and the chicken are the most common sources of coenzyme Q10, but this substance can be also found in pork or fish.
– 85 g of beef = 2.6 mg of coenzyme Q10
– 85 g of chicken = 1.4 mg of coenzyme Q10
– 85 g of pork = 1.2 mg of coenzyme Q10
– 85 g of salmon = between 0.4 and 0.9 mg of coenzyme Q10
– 85 g of marinated herring = between 0.4 and 0.9 mg of coenzyme Q10
-game meat contains the higher level of coenzyme Q10, but excessive meat roasting can destroy this precious substance. Therefore, it is much better to boil or grill your game meat.
Coenzyme Q10 in Vegetables
Spinach, broccoli and cauliflower, fresh or boiled are the most important vegetable sources of coenzyme Q10. The active ingredient is destroyed by freezing or roasting. Other vegetables rich in coenzyme Q10 are different types of beans along with peas, lentils and soybeans.
Oranges and strawberries are the most common fruits that contain a large amount of Q10, but this coenzyme is lower in them than in meat or vegetables.
Coenzyme Q10 in Vegetable Oils
Vegetable oils such as soybean and rapeseed oils are rich in coenzyme Q10. You can use them for cooking, but you will lose their beneficial effects especially when you fry at high temperatures.
In one teaspoon of soybean oil, you can find 1.3 mg of coenzyme Q10, while the amount in a teaspoon of canola oil is 1 mg.
Coenzyme Q10 in Peanuts, Walnuts and Sesame Seeds
Peanuts, pistachios, walnuts and sesame seeds contain a large amount of coenzyme Q10. Their content in this valuable substance is not diminished too much by roasting. However for maximum effect, it is recommended the consumption of fresh peanuts.
– 30 g of roasted peanuts = 0.8 mg of coenzyme Q10
– 30 g of toasted sesame seeds = 0.7 mg of coenzyme Q10
– 30 g of roasted pistachios = 0.6 mg of coenzyme Q10
Benefits of Coenzyme Q10 are already present in adults with a balanced diet, but those who suffer from heart problems can consume a higher amount between 90 and 150 mg of coenzyme Q10 daily, a level that can only be achieved by dietary supplements containing this antioxidant strong.