We know it well, there is no elixir of eternal youth but it is possible to slow down time and its effects on our body and skin .

I’m Mrs Adorable and I want to let you in on an all natural secret. It is coenzyme Q10 , a formidable aid in giving our body a lot of energy , improving the immune system and giving us a more beautiful appearance over time .

Non si può impedire di invecchiare,
ma si può impedire di diventare vecchi.

(Henri Matisse)

Coenzyme Q10 is essential for our life in energy production and protection against free radicals . Our body is able to synthesize Coenzyme Q10, which however tends to decrease with age.

Luckcly, mother nature and supplementation allow us to take it in the right amount even if our body is unable to create stocks, this forces us to take it continuously to enjoy all the benefits, here’s where you can find it:

Meat

• beef
• chicken
• pork (highest levels in heart and liver)

Fish

• herring
• sardines
• shellfish
• shellfish (shrimp and scallops)

There are foods that contain lower quantities but it is good to integrate them into our diet:

• dairy products
• egg
• seeds and nuts
• legumes
• vegetables
• vegetable oils

For your convenience, we did a little research on foods and coenzyme Q10 concentrations

Meat and fish

Alimento	Coenzima Q10 (mg/kg)
Beef heart	113,3
Pig heart	118,1 – 282
Chicken liver	116,2 – 132,2
Herring heart	120,0 – 148,4
Beef liver	39 – 50
Pork liver	22,7 – 54
Muscle beef	26 – 40
Pork beef	13,8 – 45,0
Sardines	5-64
Red meat cod	43-67
White meat cod	44-16
Salmon	4-8
Tuna fish	5

Fruits and Vegetables

Alimento	Coenzima Q10 (mg/kg)
Avocado	9,5
Broccoli	5,9 – 8,6
Sweat potato	3,0 – 3,6
Green pepper	3,3
Parsley	8 – 26
Cauliflower	2-7
Spinach	fino a 10
Grape	6 – 7
Blackcurrant	3
Strawberries	1
Oranges	1 – 2
Grapefruit	1
Apple	1

Oil and Nuts

Alimento	Coenzima Q10 (mg/kg)
Soybean oil	54 – 280
Extra virgin olive oil	114 – 160
Peanut oil	77
Rapeseed oil	63,5 – 73,4
Grapeseed oil	64 – 73
Sunflower oil	4 – 15
Almond oil	5 – 14
Peanuts (roasted)	26,7
Pistachios	20,1
Nuts	19,0
Sesame seeds	18-23
Almonds	5 – 14

How much coenzyme Q10 to take?

The correct dose of coenzyme Q10 to take daily ranges from 30 mg to 200 mg per day . In the case of a diet low in foods containing it, it is always possible to rely on a good supplement to meet the daily requirement and reap all the benefits of this magnificent substance.

Coenzyme Q10 and beauty, practically synonymous

With growing awareness of the importance of diet and nutrition in health management, the beauty that comes from a healthy body is becoming an important part of the daily beauty routine. We women pay a lot of attention to the care of our skin with treatments, massages, creams and make-up but still too often we forget that beautiful skin is the result of a profound well-being that comes from correct nutrition and supplementation to always take the active ingredients that make us live better.

It integrates well-being for a body full of energy and radiant, sunny skin.

Your Mrs Adorable.