8 Foods Rich in CoQ10 To Add to Your Diet

0
Mexican Food

Coenzyme Q10 (or CoQ10) is certainly a supplement that you should have no problem finding on the shelves of pharmacies in your area.

But the nutrient is also produced in your body along with being available in plenty of foods that can be added to your diet.

According to the Linus Pauling Institute, many coq10 benefits include the fact that it helps produce energy and acts as an antioxidant by neutralizing harmful free radicals and protecting your body’s cells.

While your body starts to age more and more, it produces less and less of this vital compound that we call CoQ10, which is a logical reason why people take the supplements if they aren’t getting enough in their diets naturally.

If you are wondering about how much CoQ10 you need to be consuming, it depends more on your personal age, medications you may be taking, and any medical conditions that you are coping with

When taking CoQ10 supplements, it is a wise idea to first check with your doctor to understand how much you may need based on your own health status.

Below you will find a proper list of the foods that contain some of the highest amounts of CoQ10, with the amounts listed being derived from the April 2010 research published in ​Critical Reviews in Food Science and Nutrition​.

Avocado

Along with some of the tastiest meats, fruits, and vegetables that you enjoy eating that contain coenzyme Q10, you can also get quite a bit of it by eating avocados.

Even eating just half of an avocado can give you 0.95 milligrams of CoQ10 per 1/2 avocado, putting it in a similar ballpark number as strawberries, oranges, broccoli, and cauliflower.

Along with being good for their CoQ10 content, avocados also contain heart-healthy fats, fiber, and potassium.

Chicken

As long as you are not a vegan, chicken is an optimal protein source that contains plenty of CoQ10, with 1.4 milligrams per 3.5-ounce serving of consumption, whether you prefer chicken breasts or chicken thighs.

In fact, when it comes to chicken thighs, they not only typically taste better, but they also can offer you more zinc, along with usually being at a lower price than chicken breasts.

Soybeans and Edamame

Now, if you are in need of finding yourself some vegan food choices that also give you the added benefit of being high in CoQ10, then you can stock up on some soybeans.

All you need is a 3.5-ounce portion size of boiled soybeans or edamame to get 1.21 milligrams of coenzyme Q10.

If you decide to go with some cooked edamame, then you are in for a fantastic snack that is really filling and provides you with iron, fiber, protein, heart-healthy fats, vitamin K, magnesium, and folate.

Pistachios

For a fast, CoQ10-packed snack, you can grab 3.5-ounce of some pistachios to get 2 milligrams of coenzyme Q10 while reading a long-overdue book.

Just like other nuts, pistachios may have heart-protective benefits and provide you with help for your gut health to get better while also being high in fiber to be beneficial for digestion.

Pork

Similar to other animal protein sources that we have combined on this list, pork also happens to be high in CoQ10 concentration, with a 3.5-ounce serving of cooked pork yielding a considerable 2.4 milligrams of coenzyme Q10 along with around 27 grams of filling protein to help you rack up on the additional health benefits that your body will thank you for.

Peanuts

If you are looking for CoQ10 foods that are not animal-based, peanuts are among the optimal vegan food choices that also happen to be high up there when it comes to containing CoQ10.

Putting a 3.5-ounce serving of peanuts on your plate as a snack while you are watching a baseball game can boost you up with about 2.6 milligrams of CoQ10.

Beef

Beef is an animal-based option for people that need a large concentration of coenzyme Q10 in their food, and you can get it by serving yourself a cooked beef sirloin steak, which has about 3.06 milligrams of CoQ10 per 3.5-ounce amount.

Also, as some literal food for thought, beef sirloin also gives you other nutrients like B vitamins, iron, and zinc.

Cold-water Fish

The cold-water fish like salmon and mackerel are among the top food sources of CoQ10 because this coenzyme is fat-soluble, requiring fat for absorption and storage, causing them to have more CoQ10.

In fact, eating just a 3.5-ounce serving of red mackerel provides approximately 6.75 milligrams of CoQ10, also with its added benefit of being a low-mercury form of seafood, particularly Atlantic and Atka mackerel from Alaska, which is high in inflammation-fighting omega-3s and low in mercury.

If you are having trouble finding fresh mackerel, you can find this positively fatty fish in a canned form in the grocery store.

LEAVE A REPLY

Please enter your comment!
Please enter your name here