Quercetin is a natural flavonoid found in a variety of fruits, vegetables, and herbs. It is known for its antioxidant, anti-inflammatory, and anti-cancer properties, making it a popular supplement for those looking to improve their overall health and well-being. In this article, we will discuss some of the foods that contain quercetin and the potential health benefits associated with consuming them.

Fruits and Vegetables Rich in Quercetin

Many fruits and vegetables contain quercetin, making it easy to include in a healthy diet. Some of the most quercetin-rich foods include:

Apples: Apples are an excellent source of quercetin, with one medium-sized apple containing around 10mg of the flavonoid.

Berries: Berries such as blueberries, blackberries, and cranberries are also high in quercetin. A 100g serving of blueberries contains around 2mg of quercetin.

Citrus fruits: Oranges, lemons, and limes are also good sources of quercetin, with one medium-sized orange containing around 9mg of the flavonoid.

Onions and garlic: Onions and garlic are especially high in quercetin, with one medium-sized onion containing around 21mg of the flavonoid.

Leafy greens: Leafy greens such as kale, spinach, and lettuce also contain quercetin, with a 100g serving of kale containing around 1mg of the flavonoid.

Herbs and Spices High in Quercetin

In addition to fruits and vegetables, several herbs and spices are also high in quercetin. Some of the most quercetin-rich herbs and spices include:

Capers: Capers are an excellent source of quercetin, with a 100g serving containing around 20mg of the flavonoid.

Parsley: Parsley is another good source of quercetin, with a 100g serving containing around 4mg of the flavonoid.

Dill: Dill is also high in quercetin, with a 100g serving containing around 2mg of the flavonoid.

Quercetin potential health benefits

Quercetin has been found to have a variety of potential health benefits, including:

Antioxidant properties: Quercetin is a powerful antioxidant, which means it helps to protect the body against damage caused by harmful molecules known as free radicals. This can help to prevent chronic diseases such as cancer and heart disease.

Anti-inflammatory properties: Quercetin has anti-inflammatory properties, which means it can help to reduce inflammation in the body. This can help to prevent chronic diseases such as cancer, heart disease, and diabetes.

Anti-cancer properties: Quercetin has been found to have anti-cancer properties, which means it can help to prevent the growth and spread of cancer cells.

Anti-allergic properties: Quercetin has been found to have anti-allergic properties, which means it can help to reduce symptoms of allergies such as sneezing, itching, and runny nose.

Quercetin Dosage and Precautions

Quercetin supplements should be taken under the guidance of a healthcare professional. The recommended dosage is typically between 500-1000mg per day. Some studies have used doses of up to 1,500mg per day. Quercetin can interact with certain medications, such as blood thinners, so it is important to speak with a healthcare professional before taking quercetin.