Foods That Contain Coenzyme Q10

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When it comes to nutrients, you may not have heard much about CoQ10, but it's found in nearly all of your cells. It helps your body to produce energy and acts as an antioxidant, protecting your tissues from damaging molecules called free radicals. Your body produces CoQ10, and you also get it from food and supplements. Talk to your doctor before taking supplements since they may cause side effects and interact with certain medications.

Function and Potential Use

An assortment of carbohydrate heavy pastas.

Your body uses CoQ10 to convert carbohydrates and fats from your diet into your body's main energy source called adenosine triphosphate. Because of its role in energy production, some people take CoQ10 to boost energy and physical performance. Authors of a study reported in the January 2010 issue of the Journal of Strength and Conditioning investigated the effects of CoQ10 in healthy, sedentary men. During the eight-week study, researchers found that CoQ10 supplementation enhanced exercise performance.

Meat, Poultry and Fish

Raw herrings on a wood cutting board with greens and lemons.

The average intake of CoQ10 is 3 to 6 milligrams per day, according to an article reported in the journal Critical Reviews in Food Science and Nutrition in April 2010. If you're looking to boost your intake, rich sources are meat, poultry and fish. A 3-ounce serving of beef contains 2.6 milligrams of CoQ10, for example. Herring is close behind with 2.3 milligrams per 3-ounce serving, and chicken contains about 1.4 milligrams of CoQ10 per 3-ounce serving.

Nuts, Seeds and Oils

A wood spoon full of soybeans and a container of soybean oil.

Other sources of CoQ10 in your diet are nuts, seeds and certain oils. Soybean oil and canola oil are examples of CoQ10-rich oils. One tablespoon of soybean oil contains 1.3 milligrams of CoQ10, and the same serving of canola oil contains 1 milligram. Peanuts and pistachio nuts are rich in CoQ10, containing 0.8 and 0.6 milligram per ounce, respectively. Sesame seeds are rich in CoQ10 also. One ounce of roasted sesame seeds contains 0.7 milligram.

Other Sources

A bowl of broccoli.

Dairy, fruits, vegetables and cereals contain small amounts of CoQ10. For example, 1/2-cup serving of boiled broccoli contains about 0.5 milligram of CoQ10, and the same serving of cauliflower contains roughly 0.4 milligram. Oranges are an example of fruits containing CoQ10, with one medium orange containing 0.3 milligram. As long as you're eating a varied diet packed with healthy food, you should have no problem getting CoQ10.

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