Increase Your Intake of Co Q-10 With These Foods 

by Melissa Chichester

Coenzyme Q10 (Co Q-10) is a compound that plays a crucial role in energy production within our cells and provides antioxidant properties.* 

While our bodies naturally produce Co Q-10, its levels may decline with age. Incorporating Co Q-10 foods into your diet is an excellent way to ensure you’re getting enough of this essential nutrient.

>>Get to Know Coenzyme Q-10

Understanding Co Q-10

Co Q-10, also known as ubiquinone, is a fat-soluble substance present in every cell of the body. It is particularly abundant in the heart, liver, kidneys, and pancreas.

Co Q-10 is involved in the production of adenosine triphosphate (ATP), the molecule that stores and transfers energy within cells. Besides its role in cellular energy production, Co Q-10 also helps other enzymes do their jobs, creating a chain reaction that influences other parts of the body, including the heart.*

Top Co Q-10 foods

1. Organ meats

Organ meats like liver, kidney, and heart are dietary sources of Co Q-10. They also provide high amounts of essential vitamins and minerals, such as B vitamins. The foods below might not be what you typically eat, but for those with an adventurous side, they’re a great way to increase Co Q-10 intake.

How to incorporate:

  • Liver pâté: Spread liver pâté on whole-grain crackers or bread for a nutritious snack.
  • Grilled heart: Marinate and grill beef or chicken heart for a flavorful and nutrient-dense main dish.
  • Kidney stew: Add kidneys to a hearty stew with vegetables and herbs for a comforting meal

2. Fatty fish

Fatty fish such as salmon, mackerel, sardines, and tuna are sources of Co Q-10. These fish also contain omega-3 fatty acids, which offer additional cardiovascular benefits.*

How to incorporate:

  • Grilled salmon: Season salmon with herbs and lemon juice, then grill or bake for a simple and delicious meal.
  • Sardine salad: Toss sardines with mixed greens, olives, and a vinaigrette dressing for a quick and healthy salad.
  • Mackerel sandwich: Use canned mackerel to make a tasty sandwich with whole-grain bread, lettuce, and tomato.

3. Muscle meats

Beef, pork, and chicken also contain Co Q-10, particularly in the muscle tissues.

How to incorporate:

  • Stir-fried beef: Stir-fry thinly sliced beef with your favorite vegetables and a savory sauce for a quick dinner.
  • Baked pork chops: Season pork chops with garlic and rosemary, then bake until tender and juicy.
  • Chicken skewers: Marinate chicken pieces and thread them onto skewers with bell peppers and onions, then grill or broil.

4. Whole grains

Whole grains like oats, bran, and whole wheat are also sources of Co Q-10 and provide fiber, vitamins, and minerals.

How to incorporate:

  • Oatmeal breakfast: Start your day with a bowl of oatmeal topped with nuts, seeds, and fresh fruit.
  • Whole wheat bread: Use whole wheat bread for sandwiches or toast to increase your daily intake of whole grains.
  • Bran muffins: Bake bran muffins with added fruits and nuts for a nutritious snack or breakfast option.

5. Nuts and seeds

Nuts and seeds such as peanuts, sesame seeds, and pistachios contain Co Q-10 along with healthy fats, protein, and fiber.

How to incorporate:

  • Trail mix: Create a homemade trail mix with a variety of nuts, seeds, and dried fruit for an on-the-go snack
  • Sesame seed sprinkle: Add sesame seeds to salads, stir-fries, or baked goods for extra crunch and nutrition
  • Nut butter: Spread peanut or almond butter on whole-grain toast or use it as a dip for apple slices.

6. Legumes

Legumes like peanuts, soybeans, and lentils are plant-based sources of Co Q-10 and also contain protein and fiber.

How to incorporate:

  • Lentil soup: Cook a hearty lentil soup with vegetables and spices for a filling meal.
  • Edamame snack: Enjoy steamed edamame with a sprinkle of sea salt as a healthy snack.
  • Peanut butter spread: Use peanut butter in sandwiches, smoothies, or as a dip for celery sticks.

7. Vegetables

Some vegetables, particularly dark green, leafy veggies, contain Co Q-10 too. Broccoli, spinach, and cauliflower are good examples.

How to incorporate:

  • Steamed broccoli: Serve steamed broccoli as a side dish with a sprinkle of lemon juice and olive oil.
  • Spinach salad: Make a fresh spinach salad with cherry tomatoes, avocado, and a light dressing.
  • Roasted cauliflower: Roast cauliflower florets with olive oil and your favorite spices for a tasty side.

8. Fruits

Although fruits generally have lower levels of Co Q-10 compared to other food groups, strawberries, and oranges provide some Co Q-10 in addition to Vitamin C and antioxidants.

How to incorporate:

  • Strawberry smoothie: Blend fresh or frozen strawberries with yogurt and a bit of honey for a refreshing smoothie
  • Oranges: Add orange segments to salads or enjoy them as a snack all on their own
  • Fruit salad: Mix strawberries and oranges with your other favorite fruits for a vibrant fruit salad

Practical tips for incorporating Co Q-10-Rich Foods into your diet

1. Meal planning

One of the most effective ways to ensure you are consuming enough Co Q-10 foods is to plan your meals ahead of time. Incorporate these foods into your weekly menu to enjoy a balanced and nutrient-dense diet. Here’s a basic idea of how you can structure your meal plan:

  • Breakfast: Oatmeal with nuts and fresh fruit, or a spinach and cheese omelet.
  • Lunch: Lentil soup with a side of whole-grain bread, or a salad with grilled chicken and sesame seeds.
  • Dinner: Grilled salmon with steamed broccoli and quinoa, or beef stir-fry with mixed vegetables.
  • Snacks: Peanut butter on whole-grain toast, or a handful of mixed nuts and dried fruit.

Make a list of your favorite foods and map out meals and snacks that fit your schedule and lifestyle. 

2. Cooking techniques

How you prepare your food can affect its nutrient content. Here are some tips to maximize the Co Q-10 content in your meals:

  • Grilling and baking: These methods are excellent for meats and fish as they help retain their nutrient content without adding extra fat
  • Steaming and sautéing: For vegetables, steaming or lightly sautéing helps preserve their vitamins and minerals
  • Raw consumption: Consuming certain foods like nuts and seeds raw can help maintain their Co Q-10 levels

3. Combine foods

Pairing Co Q-10 foods with healthy fats can enhance the absorption of Co Q-10, as it is fat-soluble. For instance, drizzle olive oil over your spinach salad, or enjoy avocado slices with your grilled salmon.

4. Smart snacking

Keep Co Q-10 snacks on hand to boost your intake throughout the day. Trail mix with nuts and seeds, yogurt with berries, and edamame are convenient options that require minimal preparation.

5. Explore new recipes

Experimenting with new recipes can make incorporating Co Q-10 foods fun and exciting. Try international dishes that naturally include these ingredients, such as Japanese miso soup with tofu and edamame, or Middle Eastern tabbouleh with whole grains and fresh herbs.

Incorporating Co Q-10 foods into your diet is a delicious and natural way to support your overall health. By focusing on a variety of nutrient-dense foods such as organ meats, fatty fish, whole grains, nuts, seeds, legumes, vegetables, and fruits, you can ensure you’re getting an ample supply of Co Q-10 along with other essential nutrients.

If you aren’t getting enough Co Q-10-rich foods into your diet, Co Q-10 supplements are also an option. Always discuss new supplements with your healthcare practitioner. 

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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