Coenzyme Q10 is a natural compound that helps your body produce energy for cells and prevent damage to those cells. No recommended daily amount of coenzyme Q10 consumption has been set in the U.S., says the Linus Pauling Institute, because coenzyme Q10 deficiency is rare. You should be able to get enough coenzyme Q10 if you eat a balanced diet, since a variety of foods contain coenzyme Q10.
Animal Proteins
Foods that contain animal proteins --- like meat, poultry, and seafood --- are the richest sources of coenzyme Q10, reports the Linus Pauling Institute. A 3-oz. serving of fried beef contains 2.6 mcg of coenzyme Q10, a 3-oz. serving of marinated herring provides 2.3 mcg of coenzyme Q10, a 3-oz. serving of fried chicken contains 1.4 mcg of coenzyme Q10, and a 3-oz. serving of steamed rainbow trout provides 0.9 mcg of coenzyme Q10, the Linus Pauling Institute says. The University of Maryland Medical Center says that organ meats like liver and oily fish such as tuna and salmon are also rich in coenzyme Q10.
Nuts and Seeds
Nuts are good food sources of coenzyme Q10, reports the University of Maryland Medical Center. A 1-oz. serving of roasted peanuts provides 0.8 mcg of coenzyme Q10, a 1-oz. serving of roasted sesame seeds contains 0.7 mcg of coenzyme Q10, and a 1-oz. serving of roasted pistachio nuts provides 0.6 mcg of coenzyme Q10, according to the Linus Pauling Institute.
Vegetables and Vegetable Oils
Some vegetables and vegetables oils also provide significant amounts of coenzyme Q10, the University of Maryland Medical Center says. The Linus Pauling Institute reports that half a cup of chopped and boiled broccoli contains 0.5 mcg of coenzyme Q10 and half a cup of chopped and boiled cauliflower contains 0.4 mcg of coenzyme Q10. Among vegetable oils, 1 tablespoon of soybean oil provides 1.3 mcg of coenzyme Q10, and 1 tablespoon of canola oil provides 1.0 mcg of coenzyme Q10.
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