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Coenzyme Q10, also known as ubiquinone, is a substance with antioxidant properties and essential for the production of energy in the mitochondria of cells, being essential for the functioning of the body.
In addition to being produced in the body, coenzyme Q10 can also be obtained from eating foods such as soy sprouts, almonds, peanuts, walnuts, green vegetables such as spinach or broccoli, poultry, meat and fatty fish, for example.
It is very important to maintain healthy levels of this enzyme, due to the functions it performs in the body, and the benefits it presents. Some of the benefits of coenzyme Q10 are:
1. Improves performance during exercise
Coenzyme Q10 is essential for producing energy (ATP) in cells, essential for the functioning of the body and for an efficient exercise practice. In addition, it reduces oxidative stress, which affects muscle function, improving performance and reducing fatigue.
2. Prevents cardiovascular disease
Coenzyme Q10 prevents the formation of atherosclerotic plaques in the arteries, responsible for the development of cardiovascular diseases and contributes to improving cardiac function.
Some people with high cholesterol, who take drugs like a statin, may experience a decrease in coenzyme Q10 as a side effect. In these cases, it is important to reinforce your intake through food or supplements.
3. Prevents premature aging
Due to its anti-oxidant properties, coenzyme Q10, when applied to the skin, helps to protect it from oxidative damage caused by free radicals, in addition to providing energy. In addition, coenzyme Q10 carried in creams, also helps to protect from sun damage and the development of skin cancer.
4. Improves brain function
With advancing age, coenzyme Q10 levels tend to decrease and make cells more susceptible to oxidative damage, especially the brain, due to the presence of high levels of fatty acids and oxygen.
Thus, supplementation with coenzyme Q10 helps to restore healthy levels of this molecule, providing energy to brain cells and preventing oxidative damage, thus preventing the occurrence of diseases such as Alzheimer's and Parkinson's.
5. Improves fertility
As already mentioned, with the advancing age, the levels of coenzyme Q10 in the body decrease, leaving it more susceptible to suffer oxidative damage, more specifically, sperm and eggs. Thus, supplementation with coenzyme Q10, can contribute to improving fertility, since it has been proven to protect male sperm and eggs in women from oxidative damage.
6. Helps prevent cancer
Due to its anti-oxidant properties, coenzyme Q10 helps to protect cellular DNA from oxidative damage, contributing to cancer prevention.
Foods with coenzyme Q10
Some of the foods rich in coenzyme Q10 are:
- Green vegetables, like spinach and broccoli;
- Fruits, such as oranges and strawberries;
- Legumes, such as soybean and lentil sprouts;
- Dried fruits, with peanuts, nuts, pistachio and almonds;
- Meats, such as pork, chicken and liver;
- Fatty fish such as trout, mackerel and sardines.
It is important for the person to know that to enjoy the benefits of coenzyme Q10, these foods must be integrated into a healthy and varied diet. Discover other foods rich in anti-oxidants.
Coenzyme Q10 Supplements
In some cases, when recommended by a doctor or nutritionist, it may be beneficial to take supplements with coenzyme Q10, which can be easily found in pharmacies. There are different supplements with coenzyme Q10, which may contain only this substance, or have an association with other vitamins and minerals, such as Reaox Q10 or Vitafor Q10, for example.
Usually the recommended dose can vary between 50 mg to 200 mg a day, or at the doctor's discretion.
In addition, there are already creams with coenzyme Q10 in the composition, which help prevent premature skin aging.
Created by: Tua Saúde Editorial Team
Bibliography>
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- HOPPE, U. et. al .. Coenzyme Q10, a Cutaneous Antioxidant and Energizer. Biofactors. Vol.9. 4.ed; 2008
- GOKBEL, Hakk et. al .. Antifatigue Effects of Coenzyme Q10 During Physical Fatigue. J Strength Cond Res. Vol.24. 1.ed; 97-102, 2010