Quercetin is a compound that is found in some foods. You can get quercetin by eating plenty of fruits or by taking it as a supplement. Quercetin may have several health benefits as part of a balanced diet.
What is quercetin?
Quercetin is a type of flavonoid. These are important nutrients found in plants, which perform many vital roles. The human body can’t make quercetin. Instead, you have to obtain it through your diet or supplements.
Which foods contain quercetin?
These include fruits such as cherries, berries, apples, citrus fruits, tomatoes, and grapes. Quercetin is also present in many dark-colored vegetables, including red onions, broccoli or kale. You can find quercetin in black tea and even red wine.
Quercetin in supplements
As well as getting quercetin through your diet, you can obtain it in supplement form. Pure quercetin supplements are readily available; it is also found in other common supplements and herbal remedies, such as Ginko Biloba.
Quercetin health benefits
Quercetin is an effective antioxidant, capable of reducing the amount of free radicals in your body. Free radicals are compounds produced by oxidation. Although oxidation is a good and natural process, your cells can be damaged if you have too many free radicals. Many everyday factors can create free radicals – everything from cigarette smoke to air or water pollution, and even overcooked foods. Antioxidants can mop up free radicals in the body, preventing them from damaging your cells. Quercetin is especially useful for this task.
As a flavonoid, quercetin is theorized to boost resistance to infection. This can include both bacterial and viral infections. Many systems may potentially benefit from this protective effect, including the skin, the respiratory system, the GI tract, and the urinary tract.
Quercetin may be able to help protect the cardiovascular system against damage from various sources. Diet is known to be very important in reducing the risk of heart disease and other diseases of the circulatory system. Eating foods that are high in quercetin could support cardiovascular health. Quercetin may also be able to reduce high blood pressure if consumed in the right amounts and form.
It has also demonstrated anti-inflammatory properties, which could help reduce the symptoms of inflammatory disorders due to muscle strains and/or over-exercising.
While you can take quercetin in supplement form, this should not be regarded as a substitute for a healthy, balanced diet. Consuming foods that are high in quercetin provides other essential nutrients, which can work in synergy together and produce more pronounced effects. If you want to enjoy quercetin benefits, try adding a supplemental form of it such as Body Kitchen’s Vitamin C Shield or Mega NAC + Quercetin. In modern diets, it is easy to miss needed nutrients due to over-processed foods so supplementing key nutrients has become an easy and effective way to compensate for what’s missing in our diets.