Which Foods Have Coenzyme Q10?

Coenzyme Q10 is a fat-soluble compound primarily synthesized by the body and found naturally in some foods. Normally as you age your body naturally produces less coenzyme Q10. According to the "Encyclopedia of Natural Medicine," coenzyme Q10, has several antioxidant properties that may help prevent aging and wrinkling. Coenzyme Q10 is also available in supplement form.

Benefits

Coenzyme Q10 is also an important source of energy and can facilitate blood circulation. Additionally, the antioxidant properties of coenzyme Q10 support a healthy immune system. Coenzyme Q10 is not, however, considered an essential nutrient; your body can synthesize it from other substances. Since your body naturally produces less coenzyme Q10 as you age, the "Encyclopedia of Natural Medicine" recommends increasing your intake of coenzyme Q10 as you age. Food sources are the best source of coenzyme Q10. However, you can also take coenzyme Q10 supplements. The Linus Pauling Institute states the normal dose for adults ranges from 30 to 100 mg daily.

Meat, Oils, Chicken and Eggs

Meats high in coenzyme Q10 include pork heart, beef heart and reindeer meat. Other meat products that contain coenzyme Q10 in lesser quantities include pork liver, beef liver and ham. Frying meats will generally reduce the meat's coenzyme Q10 levels. Soybean, rapeseed, cottonseed, sesame and corn oils all contain high amounts of coenzyme Q10. Sunflower and safflower oils contain lesser quantities of coenzyme Q10. Chicken and eggs also contain small amounts of coenzyme Q10.

Fish, Vegetables, Nuts, Beans and Seeds

Sardine, yellow tail, mackerel, cuttlefish, pollock, tuna and herring contain moderate to high amounts of coenzyme Q10. Eel, flatfish and trout also contain coenzyme Q10, but in lower quantities. Several vegetables hold small to moderate amounts of coenzyme Q10 including spinach, sweet pepper, broccoli, sweet potato, carrots, garlic, peas and cauliflower. Further, soybeans, walnuts, peanuts, sesame seeds, pistachios, azuki beans and hazelnuts have moderate to high amounts of coenzyme Q10. Chestnuts and almonds contain small to moderate amounts of coenzyme Q10.

Primary and Secondary Sources

You can divide foods that contain coenzyme Q10 into primary and secondary sources. Cold water fish such as sardines, salmon and mackerel contain a high quantity of coenzyme Q10 and are considered the primary sources. These foods also have high levels of omega-3 fatty acids, which may help reduce the risk of heart disease. Other sources of food contain lesser amounts of coenzyme Q10 and, therefore, are considered secondary sources.