December 2009
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Coenzyme Q10

Coenzyme Q10 is a valuable nutrient,indispensable for the functioning of our cells.
Coenzyme Q10 serves as a catalyst during the energy producing process in the mitochondria of our cells.
This energy producing process extracts usable energy from the macronutrients in the form of adenosine triphosphate.
Tissues that produce a lot of work -heart muscle,brain etc- need bigger quantities of  coenzyme Q10.

Additinally,coenzyme Q10 is a powerful antioxidant protecting human cells from the degenerative action of free radicals.As such,it is often used by doctors in heart-related conditions.

Coenzyme Q10 is considered to:

-strengthen the immune system
-act again chronic fatigue
-support the nervous system
-slow down or even reverse aging

Try to get it from real foods and avoid supplements.Some good dietary sources are:

*sardines(this humble superfood is my preferred source)
*calf liver and heart
*wheat germ
*broccoli(another superfood to add in your everyday diet)

As years pass we produce less and less coenzyme Q10, which means we should increase its intake.


Quercetin is a bioflavonoid that is part of the pigments found in fruits and vegetables.

Quercetin gives us so many health benefits that it deserves a closer look.

-it is a powerful antioxidant
-it has strong anti-inflammatory action
-it has also anti-histaminic/antiallergic properties:good for asthma and other allergic conditions
-it is said to prevent prostate cancer
-protects the brain from oxidative stress
-and last but not least quercetin can increase our energy levels.

Try to get the necessary 50mg/day from foods avoiding supplements.

The richest source of quercetin is caper (capparis ) and the most known is apples.Eat one apple with its skin for 100mg of  quercetin.

Other goood sources are:

-black tea
-red onions
-some berries
-red grapes
-tomatoes etc

My recommendation is to go for more than 200mg /day

To your health!

Chris Strogilis

Civil engineer with postgraduate studies in MBA and Marketing.

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