Coenzyme Q10, also known as CoQ10, is a compound that helps generate energy in your cells.
Our body produces CoQ10 naturally, but its production tends to decrease with age. Fortunately, we can also get CoQ10 through foods.
Health conditions like heart disease, brain disorders, diabetes, and cancer have been linked to low levels of CoQ10.
The following is a list of the 4 main benefits of CoQ10
1. It Could Help With Fertility
Female fertility decreases with age due to a decline in the number and quality of available eggs.
CoQ10 is directly involved in this process. As you age, CoQ10 production slows, making the body less effective at protecting the eggs from oxidative damage.
Foods containing CoQ10 seem to help and may even reverse this age-related decline in egg quality and quantity.
Similarly, male sperm is susceptible to the effects of oxidative damage, which may result in reduced sperm count, poor sperm quality, and infertility
Several studies have concluded that taking food containing CoQ10 may improve sperm quality, activity, and concentration by increasing antioxidant protection.
2. It Might Help Keep Your Skin Young
Your skin is the largest organ in your body, and it’s widely exposed to damaging agents that contribute to aging.
These agents can be internal or external. Some internal damaging factors include cellular damage and hormonal imbalances.
Foods containing CoQ10 can reduce the damage from internal and external agents by increasing energy production in skin cells and promoting antioxidant protection.
Lastly, people with low levels of CoQ10 seem to be more likely to develop skin cancer.
3. It Is Good for the Brain
The mitochondria are in charge of producing energy. They also protect cells from oxidative damage and disease-causing bacteria or viruses.
Mitochondrial function tends to decrease with age. And total mitochondrial dysfunction can lead to the death of brain cells and diseases like Alzheimer’s and Parkinson’s.
Unfortunately, the brain is very susceptible to oxidative damage due to its high fatty acid content and its high oxygen demand.
This oxidative damage enhances the production of harmful compounds that could affect memory, cognition, and physical functions.
CoQ10 may reduce these harmful compounds, possibly slowing the progression of Alzheimer’s and Parkinson’s disease
4. It Could Help With Exercise Performance
Oxidative stress can affect muscle function, and thus, exercise performance.
Similarly, abnormal mitochondrial function can reduce muscle energy, making it hard for muscles to contract efficiently and sustain exercise.
CoQ10 can help exercise performance by decreasing oxidative stress in the cells and improving mitochondrial functions.
Moreover, Foods containing CoQ10 can help increase power during exercise and reduce fatigue, both of which can improve exercise performance.
Here Are Food Sources of CoQ10
Organ meats: Heart, liver, and kidney
Some muscle meats: Pork, beef, and chicken
Fatty fish: Trout, herring, mackerel, and sardine
Vegetables: Spinach, cauliflower, and broccoli
Fruit: Oranges and strawberries
Legumes: Soybeans, lentils, and peanuts
Nuts and seeds: Sesame seeds and pistachios
Oils: Soybean and canola oil
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