You should add these four foods to your diet so that you eat more of the 'superhero' nutrient CoQ10.
Although CoQ10 is a nutrient that naturally occurs in your body, it can also be found in many foods - items that you might even have in your cupboard already.
Short for Coenzyme Q10, CoQ10 is considered a bit of a cellular powerhouse.
It provides energy for your cells while also serving as a protector against any damage caused by free radicals in your body.
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Revive Active Brand Ambassador and registered nutritionist consultant, Tina Lond Caulk, has the lowdown on the hero ingredient.
What foods contain CoQ10?
CoQ10 can be found in a number of foods, including oily fish, organic meats, nuts and spinach.
"Now, when we are discussing food sources of CoQ10, it's good to know that the cooking process can affect its content in foods," Tina explained.
"Steaming and baking are better preservation methods compared to frying.
"Consuming CoQ10-rich foods with some healthy fats can enhance its absorption, so try serving it with a sprinkle of pine nuts and a drizzle of extra virgin olive oil."
What are the benefits of CoQ10?
Energy production
The ingredient plays a crucial role in the production of ATP, a primary source of energy for the body.
The expert stated: "Studies have shown beneficial effects of CoQ10 supplementation on fatigue status among healthy individuals, as well as those with fibromyalgia and statin-related fatigue, it's like powering up your body's batteries and giving yourself an energy boost."
Anti-ageing
CoQ10 has been known to have anti-ageing effects due to its antioxidant power and cellular protection.
"Speaking of anti-ageing, CoQ10 is known for its cellular protection and antioxidant power," Tina commented.
"Ageing, medications like statins, genetic factors, and age-related conditions can lead to reduced levels of CoQ10, exacerbating oxidative stress and inflammatory processes."
Heart health
If you are on a mission to better your heart health, CoQ10 might be the answer.
"The heart has high energy requirements, and CoQ10, along with mitochondria (the powerhouse of the cell), provides the heart with the energy it needs to function," the nutritionist consultant explained.
"Clinical trials have shown that CoQ10 supplementation improves heart function, and enhances exercise capacity in individuals with heart disease. It's like having a personal trainer for your heart, keeping it strong and healthy."
Migraines
If you suffer from migraines, it may help to add foods containing CoQ10 into your daily diet.
"CoQ10 has been studied for its potential in migraine reduction, especially in children and adolescents," Tina continued.
"By enhancing mitochondrial function, reducing oxidative stress, and modulating neurotransmitter levels, CoQ10 may help reduce the frequency of migraines.
"In fact, a randomized controlled trial showed that participants receiving CoQ10 experienced a significant reduction in the frequency of migraines compared to a placebo group."
Tina ]has also noted that CoQ10 is often used in "combination with other supplements or medications to enhance their effects or counteract potential side effects".
For example, it is commonly paired with statin medications to mitigate muscle issues and fatigue.
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