Our bodies need Coenzyme Q10 for virtually every biological process. For example, it helps keep our cells energized and it is a key component in converting the nutrients we eat into energy our bodies can use. It is truly ubiquitous and one of the most basic
nutrients required for life.
CoQ10 contributes to our energy levels and supports cardiovascular health, as well as the health of our muscles, nerves, kidneys, brain and skin. But as we age, our natural levels of CoQ10 decrease, leaving us more susceptible to CoQ10 deficiencies and related health issues.
There are also certain medications that reduce the body’s production of CoQ10, like statins,which are frequently used for helping with cholesterol concerns.
CoQ10 also works as an antioxidant that helps protect our cells from free radicals and oxidative stress. And so it is used in some anti-aging and skin care products for its antioxidant effects. Since free radicals and oxidative stress are major contributors to some signs of aging, CoQ10 may be considered as a longevity-enhancing nutrient.
Foods high in CoQ10
The highest concentrations of CoQ10 in our own bodies are found in the liver, kidneys and heart, so the highest concentrations of CoQ10 from food sources also exist within organ meats.
Beef
A 100 grams (3.53 ounces) portion of beef sirloin provides 3.06 mg of CoQ10.
Beef Liver
Beef liver provides a slightly higher amount of CoQ10 than beef steaks, at 3.9 mg for every 100 grams.
Beef Heart
Levels of CoQ10 found in beef hearts are substantially higher than in beef steaks and liver. A 100 grams serving of beef heart would provide around 11.3 mg of CoQ10.
Chicken
Chicken provides a little under half the amount of CoQ10 in beef sirloin. A 100 grams serving of chicken gives you around 1.4 mg of CoQ10.
Chicken Liver
Chicken liver provides 11.62 mg of CoQ10 in every 100 grams, making it one of the highest food sources of CoQ10.
Pork and Pork Liver
CoQ10 contributes to our energy levels and supports cardiovascular health, as well as the health of our muscles, nerves, kidneys, brain and skin. But as we age, our natural levels of CoQ10 decrease, leaving us more susceptible to CoQ10 deficiencies and related health issues.
There are also certain medications that reduce the body’s production of CoQ10, like statins,which are frequently used for helping with cholesterol concerns.
CoQ10 also works as an antioxidant that helps protect our cells from free radicals and oxidative stress. And so it is used in some anti-aging and skin care products for its antioxidant effects. Since free radicals and oxidative stress are major contributors to some signs of aging, CoQ10 may be considered as a longevity-enhancing nutrient.
Foods high in CoQ10
The highest concentrations of CoQ10 in our own bodies are found in the liver, kidneys and heart, so the highest concentrations of CoQ10 from food sources also exist within organ meats.
Beef
A 100 grams (3.53 ounces) portion of beef sirloin provides 3.06 mg of CoQ10.
Beef Liver
Beef liver provides a slightly higher amount of CoQ10 than beef steaks, at 3.9 mg for every 100 grams.
Beef Heart
Levels of CoQ10 found in beef hearts are substantially higher than in beef steaks and liver. A 100 grams serving of beef heart would provide around 11.3 mg of CoQ10.
Chicken
Chicken provides a little under half the amount of CoQ10 in beef sirloin. A 100 grams serving of chicken gives you around 1.4 mg of CoQ10.
Chicken Liver
Chicken liver provides 11.62 mg of CoQ10 in every 100 grams, making it one of the highest food sources of CoQ10.
Pork and Pork Liver
Mackerel
The red flesh of mackerel contains a lot more CoQ10 than the white flesh portions. Red mackerel flesh provides 6.75 mg per 100 grams while the white flesh portions provide about 1 mg per 100 grams.
Rainbow Trout
Rainbow Trout provides 0.85 mg of CoQ10 per 100 grams.Sardines contain about 0.5 mg of CoQ10 per pound.
Salmon
For every 100 grams of salmon, we can get about 0.4 mg of CoQ10.
Boiled Soybeans
A 100 grams serving of soybeans provides about 1.21 mg of CoQ10.
Oranges
It would take around 220 pounds of oranges to get 100 mg of CoQ10.
Broccoli
Broccoli contains 0.59 mg of CoQ10 in 100 grams.
Avocado
Avocado provides about 0.95 mg CoQ10 per 100 grams.
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