Adorable Magazine

Coenzyme Q10, foods that contain it

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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.

Coenzima Q10 nel pollo

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:


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


  • 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
Coenzima Q10 frutta

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

Meat and fish

AlimentoCoenzima Q10 (mg/kg)
Beef heart113,3
Pig heart118,1 – 282
Chicken liver116,2 – 132,2
Herring heart120,0 – 148,4
Beef liver39 – 50
Pork liver22,7 – 54
Muscle beef26 – 40
Pork beef13,8 – 45,0
Red meat cod43-67
White meat cod44-16
Tuna fish5
Coenzima Q10 spinaci

Fruits and Vegetables

AlimentoCoenzima Q10 (mg/kg)
Broccoli5,9 – 8,6
Sweat potato3,0 – 3,6
Green pepper3,3
Parsley8 – 26
Spinachfino a 10
Grape6 – 7
Oranges1 – 2

Oil and Nuts

AlimentoCoenzima Q10 (mg/kg)
Soybean oil54 – 280
Extra virgin olive oil114 – 160
Peanut oil77
Rapeseed oil63,5 – 73,4
Grapeseed oil64 – 73
Sunflower oil4 – 15
Almond oil5 – 14
Peanuts (roasted)26,7
Sesame seeds18-23
Almonds5 – 14
Coenzima Q10 noci

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.

Mrs AdorableCoenzyme Q10, foods that contain it

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