Posted on Wednesday, 2nd February 2011 by admin
What is Q10?
Q10 – also referred to as Coenzyme Q10, CoQ10, vitamin Q10, vitamin Q, ubiquinone or ubidecarenone – is a vitamin-like substance found in every cell in the body. It is concentrated in the liver, heart, kidneys and pancreas with the lowest amount being found in the lungs. [1]
The amount of Coenzyme Q10 in tissues decreases as we get older.[2]
What does Q10 do?
Q10 plays a part in the proper functioning of our cells[3]. Q10 is also an antioxidant which can help to protect cells from oxidative damage, and support the health of the heart, and the immune system[4].
What are the best food sources of Q10?
Coenzyme Q10 occurs naturally in a variety of food sources, including the following:
- Meats
- Seeds and Nuts
- Oils
- Fruits and Vegetables
Meats
Reportedly, animal products are rich in Coenzyme Q10, especially organ meat such as liver, kidney or heart[5] with some of the best sources being chicken, beef and fish such as rainbow trout, herring, tuna and sardines.
Seeds and Nuts
According to studies, some seeds and nuts contain traces of Coenzyme Q10 as well as reportedly being good for your heart due to their unsaturated fat content, with the best of them being roasted peanuts, pistachios and sesame seeds.[6]
Oils
As some unsaturated fats are good sources of Q10 you can ensure you increase the amount in your diet by using either canola or soybean oils.
Fruits and Vegetables
The vegetables with the highest content of Coenzyme Q10 include broccoli, spinach and cauliflower whereas the fruits you might want to try to increase the Q10 in your body are oranges and strawberries.
How much Q10 should I try and ensure I eat as part of my diet?
Currently there is no recommended daily allowance for Q10 but studies have indicated that 15 to 30mg may be taken daily to support good health.[7]
[1] Healthy Living (2007). Coenzyme Q10: Functions, Deficiency and Food Sources http://www.healthproductssite.com/healthy-living/home/coenzyme-q10-vitamin-q-functions-deficiency-and-food-sources/
[2] National Cancer Institute (2010). Questions and Answers about Coenzyme Q10 http://www.cancer.gov/cancertopics/pdq/cam/coenzymeQ10/Patient/page2
[3] National Cancer Institute (2010). Questions and Answers about Coenzyme Q10 http://www.cancer.gov/cancertopics/pdq/cam/coenzymeQ10/Patient/page2
[4] Live Strong (2010). Dietary Sources of Coenzyme. Q10 http://www.livestrong.com/article/85817-dietary-sources-coenzyme-q10/
[5] Live Strong (2010). Dietary Sources of Coenzyme. Q10 http://www.livestrong.com/article/85817-dietary-sources-coenzyme-q10/
[6] Live Strong (2010). Dietary Sources of Coenzyme. Q10 http://www.livestrong.com/article/85817-dietary-sources-coenzyme-q10/
[7] Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation
Similar Posts:
- Salt diet dangers may be influenced by potassium
- Potato chips are piling on the pounds: study
- Calcium and Vitamin D Can Help Remove Fat
- Want to cut the flab? Then use a fork at dinner!
- Heart attack patients and fast food
Tags: Antioxidant, Q10
Posted in Health Guide | No Comments »