The University of Maryland Medical Center indicates that coenzyme Q10 is a compound found in energy cell centers known as mitochondria. Mitochondria produce adenosine triphosphate, or ATP, a molecule crucial to energy production. CoQ10 is also an antioxidant that protects cells from the damage of unstable molecules, known as free radicals. Antioxidants scavenge free radicals, protecting your cells, DNA and tissues from damage.
Benefit
CoQ10 is necessary for the production of energy in all of your cells, and its antioxidant effects are important to protecting your cells from free-radical damage. In heart cells, energy production is crucial. According to the University of Maryland Medical Center, CoQ10 inhibits blood clot formation and can help treat heart disease, high blood pressure and high cholesterol. A deficiency of CoQ10 can manifest as high blood pressure, fatigue that is not relieved by adequate rest, periodontal disease and weight gain.
Meat
Your body is able to produce a small amount of CoQ10 on its own, and you generally obtain the rest from your diet. Meats are a high source of CoQ10. Beef liver and pork liver are rich in CoQ10. Beef, chicken and venison are high in CoQ10. There are 2.6 mg. of CoQ10 in 3 oz. of beef and 1.4 mg. in 3 oz. of chicken.
Fish
Herring, mackerel and rainbow trout are healthy sources of CoQ10. There 2.3 mg of CoQ10 in herring, 1.2 mg in mackerel and 0.9 in rainbow trout. Fish are also a source of omega-3 fatty acids, so you get a double benefit when you consume fish. Omega-3 fatty acids are a crucial part of brain health.
Other Food Sources
Though meat and fish are the highest dietary sources of CoQ10, fruit, vegetables, seeds, nuts and oils are other sources of this healthful substance. Spinach and broccoli represent healthy vegetable sources of CoQ10, along with cauliflower. One ounce of sesame seeds contains 0.7 mg of CoQ10, while pistachio nuts contain 0.6 mg. Soybean oil and canola oil, both contain about 1 mg of CoQ10. One medium orange contains 0.3 mg of CoQ10, and 1 cup of strawberries has 0.2 mg.
Dietary Supplements
Though you generally obtain enough CoQ10 from your diet to meet your needs, vegans, vegetarians and those limiting meat consumption may be at risk of low CoQ10. Dietary supplements are available. According to the UMMC, CoQ10 supplements are likely safe. Side effects include mild nausea, mild stomach upset and loss of appetite. Consult your doctor before taking CoQ10 supplements.
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