What Foods Contain Ubiquinol?
Ubiquinol, the active form of CoQ10, plays an important role in creating the cellular energy that keeps your heart, lungs, and other organs functioning optimally. Maintaining the proper levels of Ubiquinol supports heart health, helps the body produce the correct levels of cellular energy, and can help prevent damage caused by oxidative stress. As we age, our bodies’ ability to produce Ubiquinol becomes less efficient, making it even more important to gain Ubiquinol from other sources.
Read More: What Is Ubiquinol and Why Does It Matter?
Foods High In The Ubiquinol Form Of CoQ10
The following foods contain the Ubiquinol form of CoQ10:
- Oily fish
- Organ meats
- Whole grains
- Peanuts
- Spinach
- Avocados
- Olive oil
Incorporate CoQ10 into your diet with these recipes!
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Can You Get Enough Ubiquinol From Food?
The recommended daily dose of Ubiquinol is 100mg, but obtaining that amount through food is difficult. The easiest way to ensure your body is receiving the correct amount of Ubiquinol is by taking a daily Ubiquinol supplement. Each softgel capsule contains a concentrated amount of Ubiquinol, making it easier for your body to use this heart-healthy nutrient.
Learn More: Get The Heart Healthy Cookbook Here!
Amount of The Ubiquinol Form Of CoQ10 In Common Foods
Naturally occurring Ubiquinol in foods like chicken converts back into the conventional form of CoQ10 when you cook it. It can be almost impossible to reach the daily amount even when eating foods that retain the Ubiquinol form of CoQ10 since you’d need to consume excessive amounts. Take a look at how much food you’d need to eat in order to reach the recommended daily dose of 100mg:
- Peanuts - 3.5 lbs = 100 mg
- Grass Fed Steaks - 20 x 6 oz. Steaks = 100 mg
- Chicken Breasts - 34 x 6 oz. breasts = 100 mg
- Spinach - 50 cups = 100 mg
- Avocados - 60 Avocados = 100mg
- Canola Oil - 100 tbsp. Of Canola Oil = 100 mg
- Sardines - 120 cans of Sardines = 100 mg
- Olive Oil - 133 tbsp of Olive Oil = 100 mg
- Ubiquinol supplement - 1 capsule = 100 mg
Read More: Is Your Healthy Diet Enough To Support A Healthy Lifestyle?
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References
- Langsjoen PH, Langsjoen AM. Supplemental ubiquinol in patients with advanced congestive heart failure. Biofactors. 2008;32(1-4):119-28.
- Becker WM and Deamer DW. Energy from Chemical Bonds: The aerobic mode. In: The World of the Cell, 2nd Ed., The Benjamin Cummings Publishing Company, Inc, Redwood City , CA., pps. 275-313.
- Ernster L, Forsmark-Andrée P. Ubiquinol: an endogenous antioxidant in aerobic organisms. Clin Investig. 1993;71(8 Suppl):S60-5.
- Wada H, Goto H, Hagiwara S, Yamamoto Y. Redox status of coenzyme Q10 is associated with chronological age. J Am Geriatr Soc. 2007 Jul;55(7):1141-2.
