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What Foods Have CoQ10?

Coenzyme Q10 has been recently studied for many health benefits. It's a powerful antioxidant that has beneficial effects on the body, including the heart, brain and the overall aging process. You can take coenzyme Q10 in a supplement form or obtain it in your diet by eating certain foods such as red meat and certain oils.

  1. Coenzyme Q10

    • Coenzyme Q10 (CoQ10) is an antioxidant produced by the human body that's required for cells to function. It can act together with vitamin E or be used alone, and can aid in protecting against DNA damages and free radicals in the body. As you get older, CoQ10 decreases, and supplementing with CoQ10 may be beneficial--although these health benefits haven't been proven, The Mayo Clinic says that CoQ10 levels are low in certain people with chronic conditions.

    Heart Health

    • Even though it hasn't been proven, a deficiency in CoQ10 may be linked to hypertension or high blood pressure. The Mayo Clinic says the beginnings of research have shown that CoQ10 may slightly lower blood pressure and that low blood levels have been discovered in people with high blood pressure, but this may not be a direct link to a CoQ10 deficit. Also, CoQ10 is in high doses in animal organs such as the liver and heart, and this has caused speculation about the importance of CoQ10 for your body's vital organs.

    Health Benefits

    • The Mayo Clinic gives a long list of health benefits of CoQ10 and studies where positive results have been shown. Most conditions are only speculation and are under more research. CoQ10 has positive effects on heart conditions including angina, heart toxicity, heart attack, heart failure and cardiomyopathy. Small studies have shown success with supplementing CoQ10 as you age, for various macular degenerating effects associated with aging.

    Food Sources

    • CoQ10 comes in many supplement forms, but you can also get CoQ10 within sources of certain foods. The highest food sources of the coenzyme are red meats such as pork, beef and liver. High sources also include sardines, soybean oil, soybeans, peanuts, chicken and pistachios. Smaller amounts of CoQ10 are found in broccoli, spinach, butter, eggs, cheese, carrots and yogurt. These are only a few foods, and a great reference list of food sources is available in the Resources section.

    Side Effects

    • When supplementing with CoQ10, it's important to monitor your dosage. Cholesterol-and-Health.com says that people in their 20s and 30s usually have an adequate level of CoQ10. Being deficient in CoQ10 is more likely in adults 40 and older. CoQ10 synthesis can decline with aging, so getting CoQ10 through your diet is even more important. Whether you are supplementing or eating the right foods, you may find health benefits with CoQ10.

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