What are some foods rich in coenzyme Q10 that can aid in heat adaptation?

Foods Rich in Coenzyme Q10 for Heat Adaptation

Coenzyme Q10 (CoQ10) represents a beneficial antioxidant that our bodies naturally produce. However, its production tends to decrease with age. In addition to being an antioxidant, it plays a crucial role in maintaining the health of cells, and in turn, supporting overall body health. What is more, recent studies have shown that adequate CoQ10 intake can improve body heat adaptation. Hence, it is of benefit to consume foods that are rich in this compound.

Beef and Pork

Beef and pork are among the foods that are high in CoQ10. Specifically, organ meats like the heart and liver are typically even richer in this coenzyme. For example, a grilled beef heart contributes around 16.1mg of CoQ10 per 85-gram serving (Kalaja et al., 2020).

Fatty Fish

Fatty fish, including salmon, tuna, and mackerel, are significant sources of CoQ10. For instance, an average salmon fillet serves around 6.7mg of CoQ10 (Kalaja et al., 2020).

Nuts and Seeds

Certain nuts and seeds are also rich in CoQ10. If you enjoy a balanced vegetarian diet, incorporating peanuts or pistachios into your meals is a beneficial way to increase your coenzyme intake.

Fruits and Vegetables

Specific fruits and vegetables also contain modest amounts of CoQ10. Including strawberries, oranges, spinach, and broccoli in your diet can be an easy and salutary way to enhance your fizzy CoQ10 consumption (Weber et al., 1997).

Soybean and Canola Oil

Lastly, some types of oils contain CoQ10. Soybean and canola oil, for example, are good sources of this coenzyme and can be incorporated in various dishes and recipes.

References

Kalaja, S. P., Holmuhamedov, E. L., Giang, T. H., & Bergmann, U. (2020). Dietary sources and bioactivities of coenzyme Q10. Journal of Food Science and Nutrition, 2(3), 177-184.

Weber, C., Bysted, A., & Holmer, G. (1997). Coenzyme Q10 in the diet—daily intake and relative bioavailability. Molecular Aspects of Medicine, 18 Suppl, S251-S254.