Pharmacies stock a range of products that aim to supplement our bodies with vital nutrients to maintain good health. Coenzyme Q10, also known as "vitamin Q", is a commonly used component in supplements due to its ability to produce energy, protect cells and heart health, and act as an antioxidant. This vitamin-like substance is not actually a vitamin and can be found in natural foods available in supermarkets and markets. To help people benefit from this essential component, we have compiled a list of 9 delicious foods that contain coenzyme Q10 in abundance.
Animal sources of vitamin Q
1. Mackerel
Cold water fish, including salmon, tuna, herring, and mackerel, are the most beneficial animal sources of vitamin Q. The absorption of this component requires a fatty environment, which means that a significant amount of fat is needed to be absorbed by the body. These fish are highly effective in this regard due to their high-fat content, and the more fat a fish contains, the higher the levels of coenzyme Q10. Mackerel is an excellent source of this coenzyme due to its high-fat content, and a serving size of 100 grams of mackerel contains 6.75 mg of vitamin Q.
2. Chicken
Another great source of vitamin Q from animals is one of the most popular and loved foods in the world. One portion of chicken weighing about 100 grams contains 3.5 mg of the wonderful coenzyme. Also, if you are a regular consumer of it, we recommend that you prefer chicken thighs, because they are considered more satisfying and juicy than other parts of it (for example, the breast), They contain more zinc and are usually cheaper than most other parts.
3. Beef
Beef is without a doubt one of the leaders in the list of foods rich in vitamin Q. A prominent example of this is sirloin, which is considered a particularly common part in many dishes located in the back of the cow, and about 100 grams of it contains 3.06 mg of vitamin Q. In addition, sirloin is characterized It has quite a few nutritional benefits and is considered rich in vitamin B, iron and zinc. Besides, it should be noted that beef may be saturated with fat, and therefore one should keep an eye on the amount of its consumption.
Plant sources of vitamin Q
Plant sources for vitamin Q
4. Peanuts
Not all foods containing vitamin Q are of animal origin, and you can definitely find particularly rich sources of the coenzyme in plants as well. One of these sources is the basis for delicious and well-known snacks and a particularly popular spread - and we are of course talking about the peanuts. A serving of about 100 grams of peanuts contains about 2.6 mg of vitamin Q and is characterized by countless great health benefits - about which you can read in detail here.
5. Pistachio
If while you are watching a football game or your favorite series you like to treat yourself to a handful of roasted pistachios as a snack, know that one serving of about 100 grams of them will give you a respectable amount of about 2 mg of vitamin Q. Like the peanuts, the pistachio is also known With its ability to protect the health of the heart as well as contributing to the processes that occur in the digestive system - it is considered a food rich in dietary fiber, which is necessary for efficient digestion and intestinal health.
6. Soy
Many people are aware that soybeans are a common ingredient in vegetarian dishes, but not everyone knows that they are also a good source of vitamin Q. Boiling 100 grams of soybeans in water can yield 1.21 mg of vitamin Q. Edamame is a popular soy-based food in China, Japan, and Korea, which is made by boiling or steaming soy "pods" in salt water. In recent years, it has also become a healthy snack option in the West.
6. Avocado
Avocado is a unique fruit that offers several health benefits due to its high fiber and potassium content, as well as its "friendly" fats that promote heart health. Additionally, avocado is a top source of vitamin Q, with about 0.95 mg per half
8. Broccoli
This wonderful vegetable, which belongs to the cruciferous family, is considered a superfood in many places, a title attributed to it due to its many virtues and great nutritional values. Broccoli contains large amounts of vitamins C, B6 and K, calcium, folic acid, dietary fiber, potassium, and manganese. Also, it is also considered a good source of vitamin Q, when a 100-gram portion of it contains between 0.6-0.86 mg of this component.
9. Cauliflower
Some of us like to consume it in raw salads, others prefer to eat it fried and coated with breadcrumbs and many people like to make delicious and soft meatballs from it - but in whatever form you prefer to consume it, cauliflower is a wonderful vegetable that contributes a lot to our body. Its belonging to the famous cruciferous family gives it a huge basket of benefits, characterized by particularly large amounts of vitamin C, dietary fiber, calcium, potassium and magnesium. It is also a good source of vitamin Q when half a cauliflower is steamed in hot water and salt contains about 0.5 mg of it.
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