10 Healthy foods that are high in quercetin

Here we are going to share information on the topic “10 Healthy foods that are high in Quercetin.” The proverb “an apple a day keeps the doctor away” is well-known to us, but why? Apart from being an excellent dietary supply of fibre and vitamins, apples are also a fantastic source of polyphenols that promote health, such as quercetin.

You’re not alone if you’ve never heard of quercetin; zinc and vitamins C and D usually receive all the attention when it comes to supporting immunological health. Quercetin, despite its unusual name, may be the most underappreciated nutrient in your diet. Furthermore, its advantages extend far beyond bolstering your body’s defence mechanisms..

What exactly is quercetin, and what other foods besides apples contain it?

10 Healthy foods that are high in quercetin

Quercetin: What is it?

Quercetin is a member of the class of plant molecules called dietary flavonoids, a kind of polyphenol that serves as the building block for many different types of plant pigments. This is the reason you frequently hear the proverb “eat the rainbow”—the health-promoting flavonoids that give colourful fruits and vegetables their vibrant hues. However, quercetin stands out from other flavonoids due to its numerous special and advantageous biological characteristics.

Free radicals are one thing we all need less of to maintain our health than any other, and quercetin, like vitamin C, is an antioxidant that helps fight them off. Oxidative stress is one of the effects of free radicals.

5 quercetin benefits

In particular, how does quercetin improve your health? Here are five significant ways this flavonoid helps your entire body:

1. Senescent cells, or healthy cells, are the aged cells that proliferate.

As a senolytic, quercetin helps eliminate these unwanted cells so that the youthful, healthy, and functionally normal cells can carry out their functions. This property is gaining recognised in the field.

2. Immune system health:

Quercetin, an antioxidant, is a supplement that supports the immune system and should be included in our list. In a sizable randomized-controlled study, 12 weeks of quercetin consumption (1000 mg daily) compared to a placebo resulted in positive outcomes, such as a reduction in the number of days patients experienced upper respiratory tract immunological difficulties.

3. Encourages a healthy inflammatory response:

While inflammation is a common human experience, it’s important to know if your body is reacting to it healthily. and it seems that quercetin encourages just that. Quercetin supplementation in a subgroup was linked to maintaining already-healthy levels of cytokines, such as C-reactive protein, in a meta-analysis of clinical studies.

4. Support for blood sugar levels that are already healthy:

Another study discovered that the same quantity of quercetin supported blood sugar levels in people who were already healthy.

5. Supports blood pressure that is already within healthy levels:

A meta-analysis of clinical trials revealed that taking 500 mg or more of quercetin supplements helped keep blood pressure within acceptable ranges.

10 Healthy foods that are high in quercetin

These 10 foods are rich in quercetin

Now that you are aware of the numerous health advantages quercetin can provide, the next concern is how to increase the amount of this dietary flavonoid in your diet. See some wonderful ways to up your intake of the most overlooked vitamin we can think of by looking through our list of foods below! (Take note that, is usual with produce, the quantity of nutrients per serving will differ depending on the crop.)

Fruits with high quercetin content

1. Dark grapes:

• 3 milligrammes per 100 grammes (a typical bunch). Numerous polyphenols, most notably resveratrol, which may target anti-aging pathways, are abundant in these fruits.
• Roughly 3 mg of quercetin are found in 100 ml of red wine, or slightly less than half a cup. Shiraz, on the other hand, might have more.
• Compared to red wine, white wine, which is made from green grapes, often contains fewer polyphenols, such as quercetin.

2. Apples:

• 5 milligrammes per 100 grammes (roughly half an apple). Perhaps the most popular item that is an excellent source of quercetin is apples.
• (In addition, if there’s one item on our list that’s probably already a staple in the diets of most people, it’s apples!)

3. Berries:

• Depending on the type, cranberries high in flavonoids may contain up to 22 mg per 100 g

vegetables with a high quercetin content

4. Kale

• 8 milligrammes of kale per 100 grammes (about a cup).
• Kale is a fantastic leafy vegetable that promotes cell health, much like broccoli. Furthermore, lutein and zeaxanthin, two carotenoid pigments that are concentrated in the retina and promote healthy vision, are abundant in kale.

5. Red Onion 

• 39 mg of red onions per 100 g (roughly a small onion). While quercetin is present in all onions, red onions have the highest flavonoid concentration, including quercetin, because of their colour.
• The amount of quercetin can be decreased by the cooking method. Therefore, avoid boiling and frying these spicy veggies if you want to extract as many flavonoids as possible.

6. Raw Broccoli

• 3 milligrammes of raw broccoli per 100 grammes (a small bowl).
• In addition to being a great source of vitamins and minerals, cruciferous veggies like broccoli also include substances that are good for cells, like sulforaphane and indole-3-carbinol.
• Even more justification to include them in your diet comes from the fact that they’re a fantastic source of extra antioxidants.

Additional foods high in quercetin

7. Buckwheat 

• Up to 36 milligrammes of buckwheat per 100 grammes (about a cup full). Buckwheat is not only an excellent method to boost your quercetin consumption, but it also works well as a gluten-free wheat substitute.
• (It could contain the term “wheat,” but don’t let that deceive you!) When used as a base in bowls of mixed meals, buckwheat is fantastic. If you’re in the mood for something savoury, try making a stir-fry of various plant foods.
• If you’re in the mood for something sweeter, like morning porridge worth getting up for, add some fresh fruit or berries.

8. Tea

• 2.63 milligrammes per 100 millilitres (just under half a cup). High concentrations of EGCG,
• A polyphenol found in green tea also boosts brain and nerve health, helps keep blood sugar and cholesterol within normal ranges, and offers a variety of other cellular health benefits.
• Drink up! Green tea offers amazing antioxidant qualities as well, if you’re still not convinced.

10. Parsley

• 55 milligrammes of dill per 100 grammes (this may take 2-3 typical servings).
• Although it has a feathery texture, this herb belongs to the same family as celery and parsley.
• Use it as a garnish to produce a pleasing scent in addition to flavour.
• 365 mg of capers per 100 grammes (this may take 2–3 typical servings).
• The highest food source of quercetin per gramme is capers! Before they blossom, capers are the flower buds of the caper bush.
• Usually, they are used as a spice, especially on salmon and salads. Although not very common in the United States right now, capers are becoming more and more of a superfood.

Is there any adverse impact of quercetin?

There are no documented adverse effects of quercetin, unlike many other supplements. The FDA views quercetin as generally recognised as safe at dosages up to 500 mg per serving; however, safety has also been shown at far greater levels.

How can I pick a superior quercetin supplement?

By itself, quercetin is not readily absorbed since it is not very bioavailable. Studies reveal that adding fenugreek seed fibres to quercetin boosts its bioavailability, improving “free” quercetin up to 18 times and providing a total bioavailability that is up to 62 times higher than “normal” quercetin formulations. This leads to a quercetin supplement backed by research that performs far better than conventional quercetin formulations.

Can my diet provide me with enough quercetin?

The typical American diet only supplies 6–18 mg of quercetin per day. Because of its antioxidant content, eating more foods high in quercetin will help you exceed the normal intake and offer additional health advantages. However, to get the maximum benefits, a good quercetin supplement will require a professionally studied dose and delivery system.

To what extent can I take quercetin?

A daily dose of 2000 mg of quercetin was safely used for one week in clinical research. Always adhere to the recommended dosage and bottle instructions.

Which other dietary supplements complement quercetin well?

zinc combined with quercetin

The immunological effects of quercetin may be enhanced by zinc’s well-known immune-supporting qualities. According to one study, quercetin transports zinc cations across the plasma membrane in its capacity as a zinc ionophore. According to this study, quercetin might facilitate better absorption of zinc.

Along with other senolytics, quercetin

Certain combinations of immunological boosters are most effective. According to research, combining quercetin with other senolytics, including apigenin, theaflavins, and fisetin, may have a synergistic effect on the elimination of senescent cells.

Vitamin C and quercetin together

Citrus fruits, in particular, frequently contain both quercetin and vitamin C. According to a review of studies, co-administration of these two nutrients may enhance immune function. To capitalise on these two advantages, Life Extension provides a supplement that is both vitamin C and quercetin-containing.

Frequently asked questions

10 Healthy foods that are high in quercetin

Which food is highest in quercetin?

Of all dietary sources, capers contain the highest naturally occurring content of quercetin, earning them the moniker “superfood.” These edible flower buds are used to make Mediterranean delicacies like pasta sauces and shellfish; they are pickled or brined before consumption.

Which plant is rich in quercetin?

The plant pigment quercetin, or flavonol, is a strong antioxidant flavonoid that is mostly present in onions, grapes, berries, cherries, broccoli, and citrus fruits.

Which nuts contain quercetin?

The only nuts that include flavonols are almonds and pistachios, primarily in the form of isorhamnetin and quercetin.

Does garlic have quercetin?

Vitamins B, C, and folic acid are abundant in garlic. Minerals including calcium, germanium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc are also abundant in it. Antioxidants like quercetin are also abundant in garlic.

Is ginger high in quercetin?

According to the study’s findings, the primary flavonoid in ginger is quercetin.

Does Tulsi contain quercetin?

Quercetin content in Tulsi extract was measured using high-performance thin-layer chromatography (HPTLC) and found to be 0.74 mg/mL.. Nonetheless, Ocimum sanctum has a total phenolic content of 82.02 ± 8.17 mg GAE/g (GAE stands for gallic acid equivalent) and a total flavonoid content of 74.6 ± 5.1 mg/g..

Does amla contain quercetin?

The majority of the bioactive phytochemicals in Amla fruit are polyphenols, and the fruit itself is rich in vitamin C (ascorbic acid) and other bioactive compounds (ellagic acid, chebulinic acid, gallic acid, chebulagic acid, apeigenin, quercetin, corilagin, leutolin, etc.)