Do you know our body’s internal aging can be identified by its ability to produce lesser and lesser Coenzyme Q10 or CoQ10? Surprised by this?
Yes, CoQ10 is an important compound that our bodies produces and then stores in our mitochondria. Coenzyme Q10 helps our cells to produce energy. It also has antioxidant properties that combats oxidative damage in our bodies.
Due to CoQ10 ability to lower oxidative stress and prevent oxidative damage, sufficient levels of CoQ10 result in protection against several diseases and boost our heart health. Many scientists’ research has linked CoQ10 with our body’s mitochondrial functions which can lower blood pressure, reduce migraines, and help in keeping us healthy.
**Study sources: https://www.ncbi.nlm.nih.gov/pubmed/24331360, https://www.ncbi.nlm.nih.gov/pubmed/17287847, https://www.ncbi.nlm.nih.gov/pubmed/15728298
So how to boost the level of Coenzyme Q10 in your body and slow your aging process, keep diseases at bay and maintain a healthy heart?
India’s leading Dietician and Nutritionist Avni Kaul, in this article, shares some of the foods that are good sources of Coenzyme Q10.
Chicken
For non-vegetarians, chicken is a good source of CoQ10. A 100 grams serving of chicken gives you around 1.4 mg of CoQ10.
Chicken Liver
If you like to have chicken livers, then you can get more Coenzyme Q10 than from normal chicken pieces. Chicken liver can provide up to 11.62 mg of CoQ10 in every 100 grams, making it one of the highest food sources of CoQ10.4
Boiled Soybeans
For people following a vegetarian or vegan diet, 100 grams of boiled soybeans serving can provide about 1.21 mg of CoQ10.
Broccoli
For vegetarians, Broccoli is a good option for it contains 0.59 mg of CoQ10 in 100 grams of cooked broccoli serving.
Oranges
Oranges contain some quantity of CoQ10 too, but if you have CoQ10 deficiency, then it’s not a good option for it would take around 220 pounds of oranges to get 100 mg of CoQ10.
Mackerel
Mackerel fish is a little difficult to find in India but most meat and fish delivery mobile apps deliver mackerel fish in metropolitan cities. The red flesh of mackerel contains a lot of CoQ10. It provides 6.75 mg per 100 grams and the white flesh portions provide about 1 mg per 100 grams. The other fishes that contain CoQ10 are Sardines, Salmon, and Trouts.
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition