of Co Q Enzyme 10
Co Q Enzyme 10 is also called Coenzyme Q10, CoQ10 or ubiquinone. It is an oil-soluble substance present in every animal cell, primarily in the mitochondria where it forms part of the electron transport chain necessary for cellular respiration. Because it is stored in the fatty tissues of animals, the best food sources of CoQ10 are healthy animal fats like fish oil.
Significance
In addition to its role in cellular respiration, CoQ10 is believed to have antioxidant anti-aging effects, which is why it is present in many topical skin care products. It is an antihistamine, and sometimes is prescribed for allergies, asthma or respiratory disease. Co Q Enzyme 10 helps create ideal conditions for lysosomal function, an important immune system response.
Fish
Fish often are cited as the best source for CoQ10 because their oils are sources of other essential nutrients, such as omega-3 fatty acids, and are generally considered healthy. Mackerel, tuna, salmon, sardines, herring and trout are all good food sources of Co Q Enzyme 10, containing 1 to 2 milligrams per 3-ounce serving. There is no recommended daily intake value for CoQ10, but 3 to 5mg daily is considered normal.
Meat
Red meat, which is relatively fatty, is a good source of CoQ10. A 3-ounce serving of beef has about 2.5mg. Even higher concentrations, though, can be found in organ meats like liver, kidney, heart and brains, which contain 2 to 3 milligrams per ounce. Since these fats also create risks for heart disease, they should be consumed in moderation. Chicken, which is somewhat leaner, has about 1.4mg per 3-ounce serving.
Vegetarian Sources
There are some vegetarian sources of Co Q Enzyme 10 as well. Broccoli and cauliflower each have about 0.5mg of CoQ10 per half cup. Soybean and canola oils have more than 1mg per tablespoon. Peanuts, sesame seeds and pistachios have between 0.5 and 1.0mg per ounce. Spinach is another commonly cited source of CoQ10.
Supplements
Therapeutic doses of Co Q Enzyme 10 range from 100 to 300mg per day to as high as 3,000mg per day under doctor supervision. Clearly, these levels are impossible to reach without dietary supplements. Digestion of CoQ10 supplements is as low as 10 percent, although it is higher when taken with fatty meals. CoQ10 supplements are available without a prescription in the United States.
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