ARE Y0U FAMILIAR WITH CoQ10?

Coenzyme Q10 is found naturally in our diets from foods. Meat, poultry and fish are the richest sources but tofu, beans, nuts, some vegetables (spinach, cabbage, broccoli, cauliflower), eggs and dairy products are also helpful in increasing our intake. CoQ10 is stored in the mitochondria of our cells - these are the ‘powerhouses’ of every single cell in our bodies - which is why it is crucially involved in energy production. However, as we age and in particular when we have ongoing medical conditions, a good diet which is rich in these foods, may not be enough to protect our cells from damage caused by harmful free radicals (molecules with unpaired electrons which rob other cells of electrons, causing damage to the cells and contributing to many diseases).

do you need to supplement?

(always discuss with your doctor or health practitioner)

• research studies report that supplementation with forms of CoQ10 can help significantly decrease blood pressure in people who have hypertension

• clinical studies have shown that the oral administration of CoQ10 improves the health of patients suffering from heart problems

• studies suggest that regular use of statins can reduce serum levels of coenzyme Q10 by up to 40% so some medical consultants advise CoQ10 supplements in addition to statins

• gum disease: one group of researchers reported that after patients took supplemental CoQ10, their levels of ‘under the gum’ bacteria decreased. It seems that the CoQ10 helped the immune system strengthen so the body could fight off the bacteria more easily

• CoQ10 may improve specific fatigue related to exercise. Three separate double-blind, placebo-controlled studies in humans have shown improvements in exercise-related fatigue when supplemented with CoQ10 (at dosages between 100–300 milligrams per day)

Here are a few recipes focusing on CoQ10-rich foods