Changes

Many {| class="wikitable"|+ CoQ₁₀ levels in selected foods contain CoQ10, including: <ref name="Pravst" />! Food !! Coenzyme Q₁₀ concentration [mg/kg]|-!Beef|-|heart|| 113|-|liver||39–50|-|muscle||26–40|-!Pork|-|heart ||11.8–128.2|-|liver ||22.7–54.0|-|muscle ||13.8–45.0|-!Chicken|-|heart ||116.2–132.2|-!Fish|-|sardine ||5–64|-|mackerel|-|red meat, flesh ||43–67|-|white flesh ||11–16|-|salmon, fresh sardines, ||4–8|-|tuna, mackerel, soybeans, ||5|-!Oils|-|soybean oil, sesame oil, ||54–280|-|olive ||4–160|-|grapeseed ||64–73|-|sunflower ||4–15|-|rice bran ||/|-|coconut |||-!Nuts|-|peanuts, ||27|-|walnuts, ||19|-|sesame seeds ||18–23|-|pistachio nuts ||20|-|hazelnuts ||17|-|almond ||5–14|-!Vegetables|-|parsley ||8–26|-|broccoli, ||6–9|-|cauliflower ||2–7|-|spinach, ||up to 10|-|grape ||6–7|-|Chinese cabbage ||2–5|-!Fruit|-|avocado ||10|-|blackcurrant ||3|-|strawberry ||1|-|orange ||1–2|-|grapefruit ||1|-|apple ||1|} Meat and whole grains. To get fish are the biggest benefit, avoid richest source of dietary CoQ₁₀ and levels over-cooking meat 50&nbsp;mg/kg can be found in beef, pork and chicken heart, and chicken liver. Dairy products are much poorer sources of CoQ10CoQ₁₀ compared to animal tissues. Vegetable oils are also quite rich in CoQ₁₀. Within vegetables, parsley, and eat [[perilla]] are the non-meat richest CoQ₁₀ sources raw, but significant differences in their CoQ₁₀ levels can be found in the literature. Heat alters [[Broccoli]], grape, and [[cauliflower]] are modest sources of CoQ₁₀. Most fruit and berries represent a poor to very poor source of CoQ₁₀, with the enzymeexception of [[avocado]], making it less effectivewith a relatively high CoQ₁₀ content.<ref name="Pravst" />