CoQ10: The Miracle Worker
Coenzyme Q10, or CoQ10, is a compound your body makes naturally. Think of it as a tiny helper that works inside your cells to keep you going. Your body produces most of what it needs, but as you get older, production starts to slow down.
CoQ10: The Miracle Worker
Coenzyme Q10, or CoQ10, is a compound your body makes naturally. Think of it as a tiny helper that works inside your cells to keep you going. Your body produces most of what it needs, but as you get older, production starts to slow down.
The good news is you can also get CoQ10 from the foods you eat. Let’s take a look.
What CoQ10 Does in Your Body
CoQ10 has two main jobs. First, it helps your cells produce energy. Every cell in your body needs energy to function, and CoQ10 plays a key part in turning the food you eat into a usable form of energy called ATP. Your organs that work the hardest, like your heart, brain, liver, and kidneys, have the most CoQ10 because they need the most energy.
The second job CoQ10 does is act as an antioxidant. Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that can harm your body over time. When you have too many free radicals, it creates oxidative stress that can damage your cells and may lead to various age-related problems. CoQ10 steps in to prevent or slow down this damage.
Health Benefits Worth Knowing
Your heart is one of the organs with the highest demand for energy, so CoQ10 plays an important role in heart health. Research suggests that people with heart failure may see improvements when taking CoQ10 alongside their regular treatments. Some studies found that those who took CoQ10 supplements had a lower risk of dying or needing hospital care. CoQ10 may also help lower blood pressure and improve how your blood vessels work.
Your brain uses a lot of oxygen, which makes it vulnerable to oxidative stress. As you age, mitochondrial function decreases, which can lead to brain cell death. Some research has linked low CoQ10 levels to increased buildup of harmful proteins in the brain, though more human studies are needed.
CoQ10 helps reduce the frequency and severity of migraines. One review of six studies found that it effectively reduced migraine episodes in adults. The compound may also benefit exercise performance by decreasing oxidative stress and improving mitochondrial function, potentially helping reduce fatigue.
For those managing diabetes, CoQ10 may help improve insulin sensitivity and regulate blood sugar levels while reducing markers of oxidative stress. When it comes to skin health, applying CoQ10 directly may help reduce oxidative damage from UV rays and decrease wrinkle depth.
Plant-Based Foods Rich in CoQ10
If you follow a plant-based diet, there are plenty of options:
Best sources include:
extra virgin olive oil
corn oil
peanut oil
rapeseed oil
peanuts
Good sources include:
walnuts
hazelnuts
almonds
avocado
sesame oil
sesame seeds
broccoli
parsley
Soybeans
Adequate sources include:
sweet potato
cabbage
garlic
spinach
asparagus
tofu
oranges
strawberries
apples
bananas.
Legumes like soybeans, lentils, and peanuts also provide CoQ10. Since CoQ10 concentrates in fats, foods rich in healthy oils tend to have higher amounts.
Sources:
Plant Nutrition Wellness: Coenzyme Q10: CoQ10 on a Plant-Based Diet – Sources, Absorption, Supplements
Healthline: 9 Benefits and Side Effects of Coenzyme Q10 (COQ10)
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