Coenzyme Q10, or CoQ10, is a substance the body naturally makes, although this amount tends to decrease with age. This substance is necessary for cellular health and growth. It is also an antioxidant, which helps protect against cell damage from free radicals. The Linus Pauling Institute estimates that in the United States individuals typically get approximately 10 mg daily of CoQ10 from dietary sources, and a healthy, balanced diet provides enough CoQ10 for health.
Meats
Meats are a good source of CoQ10. According to Iowa State University, 3 oz. of beef contains 2.6 mg of CoQ10, 3 oz. of chicken contains 1.4 mg, and 3 oz. of pork chop has 1.2 mg. CoQ10 is found in the highest quantities in red meats, particularly organ meats like liver.
Oils
CoQ10 is also found in some oils, like soybean, rapeseed and sesame oils. Depending on where the oils were processed, the level of CoQ10 may vary due to processing differences that can affect nutritional content. The Linus Pauling Institute states that soybean oil contains 1.3 mg of CoQ10, and canola oil has 1.0 mg.
Nuts and Seeds
Nuts and seeds also contain CoQ10, although to a lesser extent than other foods. One ounce of peanuts, sesame seeds and pistachio nuts contain 0.8, 0.7 and 0.6 mg of CoQ10 respectively, according to the Linus Pauling Institute.
Fruits and Vegetables
Fruits and vegetables contain minimal amounts of CoQ10 and should not be a primary source of the nutrient. The Linus Pauling Institute states that 1/2 cup of boiled broccoli or cauliflower contains 0.5 and 0.4 mg of CoQ10, respectively. Oranges and strawberries contain small amounts of CoQ10. It is important to note that when these foods are fried, they lose a percentage of CoQ10, but this does not occur when these foods are boiled.
Fish
Oily fish is another source of CoQ10, particularly oily fish like salmon or tuna. Herring and trout are also fairly high in CoQ10, with 3 oz. of each containing 2.3 mg and 0.9 mg, respectively.
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