What Are Food Sources of Coenzyme Q10?

by Crystal Welch

Coenzyme Q-10 is produced naturally in our body. The highest amounts of the nutrient are found in our pancreas, kidneys, liver and heart cites the National Cancer Institute. The nutrient is used as an antioxidant to boost our immune system, fight infection and protect our hearts and tissues. It is also used for cell growth and to protect cells from damage that could lead to cancer. There are a variety of foods you can eat to obtain the needed nutrient.

Animal-based Sources

According to the Linus Pauling Institute, there are a variety of animal-based protein sources available that are considered rich in coenzyme Q-10. Meats fall into this category and include beef, poultry and fish. For instance, a standard 3-ounce serving of fried beef will supply you with 2.6 milligrams of the nutrient. Rich poultry sources include chicken and turkey. According to the USDA, a 3-ounce serving of fried chicken will contain 1.4 milligrams.

Fish that contain impressive amounts include herring and trout. These two fish are also classified as heart healthy by the American Heart Association. Marinating and enjoying a 3-ounce serving of herring will supply you with 2.3 milligrams of coenzyme-10. A 3-ounce serving of steamed rainbow trout contains nearly an ounce, and even though that amount may not seem like much, it does contribute to overall health. The method of cooking animal-based sources helps to determine the coenzyme Q-10 content cites the Linus Pauling Institute. Frying the foods causes the greatest loss of the nutrient, while boiling maintains the greatest amount of nutrients.

Vegetable Sources

As far as the vegetable family is concerned, broccoli contains one of the highest levels of coenzyme Q-10, with 1/2 milligram of the needed nutrient in a 1/2-cup serving. Cauliflower is another good source cites the USDA. A one-half cup serving of this vegetable will contain close to one-half milligram of coenzyme Q10.

Fruit Sources

Even though lower in coenzyme Q10 content than red meats and vegetables, there are two fruits that can supply you with beneficial amounts of the nutrient. A medium-sized orange contains one-third milligram of coenzyme Q10. If oranges are not to your liking, a standard 1/2 cup serving size of sliced strawberries will contain a helpful 1/10 milligram of the nutrient.

Seeds and Nuts

Sesame seeds, peanuts and pistachio nuts are all good sources of coenzyme Q10. According to the Linus Pauling Institute, 1-ounce servings of these seeds and nuts will contain more than 1/2 milligram of coenzyme Q10. For instance, this serving size of peanuts contains the largest amount at 0.8 milligrams. Pistachio nuts, cites the Institute, contains the least with a respectable 0.6 milligrams worth of the nutrient. These nuts and seeds are categorized as heart healthy by the American Heart Association since they can help protect our cardiovascular health.

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About the Author

Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.