Dietary Sources Of Coenzyme Q 10

While the body is capable of synthesizing some of its own coenzyme Q10, according to the University of Washington, it's also necessary to supplement the diet with this organic compound. Individuals who maintain a healthy, well-balanced eating regimen probably get more than enough CoQ10, but it is important to understand which foods are rich in this essential vitamin-like substance. This can ensure that the body doesn't become deficient in this precursor to many biological functions of the body.

Fish

Fish is one of the more significant sources of coenzyme Q10, suggests the University of Maryland Medical Center. But it isn't just any fish; oily fish appear to be better sources of the compound. This would include salmon, tuna, rainbow trout, herring, mackerel and sardines. According to the Linus Pauling Institute, a 3-oz. serving of herring or rainbow trout can provide 2.3mg and 0.9mg of CoQ10, respectively.

Meat

The University of Maryland also maintains that meat, especially organ meat, like liver, kidney or heart, is another great source of coenzyme Q10. Even standard cuts of beef, chicken or turkey can supply a sizable amount of CoQ10. The Linus Pauling Institute states that 3 oz. of beef or chicken contain 2.6mg and 1.4mg of CoQ10, respectively.

Nuts, Seeds and Grains

Nuts, seeds and whole grains, like wheat or barley, are all sources of coenzyme Q10 as well. In particular, peanuts have approximately 0.8mg per ounce, while the meat of pistachios contains 0.6mg per ounce. Sesame seeds contain upwards of 0.7mg per ounce.

Fruits and Vegetables

A number of fruits and vegetables contain coenzyme Q10, according to the Linus Pauling Institute. Broccoli contains roughly 1mg per cup. Cauliflower contains a little less, coming in a 0.8mg per cup. Spinach and soybeans are also considered sources of CoQ10. A medium orange contains about 0.3mg while a cup of strawberries has 0.2 mg.

Vegetable Oils

The Linus Pauling Institute also notes that vegetable oils--those made from soybeans or canola--are good sources of CoQ10. Soybean oil contains upwards of 1.3mg per tablespoon and canola oil contains 1mg for per tablespoon.