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Foods Sources of CoQ10

by
author image Kelly Sundstrom
Kelly Sundstrom is a national special needs spokesperson and writer. She writes content for major brands, magazines and newspapers, including Gather News, STACK Magazine, Colgate, Kudzu, LIVESTRONG and Lowe's Home Improvement. She currently has over 6500 digital and print articles in publication. Her awards include the 2012 Skyword High Flyer Award and the 2009 Demand Media Top Content Creator Award.
Foods Sources of CoQ10
A piece of grilled salmon on a plate with vegetables. Photo Credit svariophoto/iStock/Getty Images

Overview

CoQ10 helps the body maintain muscle control and encourages a healthy immune system. According to the University of Maryland Medical Center, increasing intake of CoQ10 could help prevent major ailments like heart disease and diabetes. It can also be used in treating breast cancer. Knowing which foods naturally contain CoQ10 will help you increase the daily intake of this helpful nutrient.

Fish Souces of CoQ10

CoQ10 can be found in some types of fish, including trout and salmon. Three ounces of trout contains approximately 0.9 milligrams of CoQ10, while 3 ounces of herring contains significantly more at 2.3 milligrams. Oily fish not only contain CoQ10, but also contain essential fatty acids, which will further help balance the blood sugars and prevent heart disease. Trout and salmon can be prepared broiled or steamed to preserve as much of the nutrients as possible, and can be eaten as a meal or as a snack to increase CoQ10 throughout the day.

CoQ10 in Meats

Certain meats have fairly high levels of CoQ10, including beef, chicken and pork chops. Eating beef to reduce heart disease may seem paradoxical, since beef is thought to increase cholesterol and clog the arteries. If you are concerned about eating beef to receive CoQ10, select chicken or pork instead. Beef tops the charts at 2.6 milligrams per 3 ounce portion, while 3 ounces of chicken or pork contain 1.4 and 1.2 milligrams, receptively. Serving meat that is braised or baked will retain the nutrients more so than frying or grilling will, so in order to receive as much CoQ10 in your meat as possible, consider braising or baking it.

CoQ10 in Produce

There are not very many vegetables or fruits that contain CoQ10, but those that do should be eaten in larger amounts because the level of CoQ10 in these foods is lower than in meats. For vegetarians who are concerned about preventing heart disease or stabilizing blood sugar, eating these foods can be vital in increasing the daily intake of CoQ10. Oranges and broccoli have the most CoQ10, but should be eaten separately to prevent the body from producing too much gas. One medium orange contains 0.3 milligrams of CoQ10, and 1/2 cup of broccoli contain 0.5 milligrams of CoQ10. Oranges and broccoli also contain fiber and vitamins, making them not only rich in CoQ10, but healthful in a multitude of other ways as well.

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