What is Quercetin?
Quercetin is a type of antioxidant known as a flavonoid. This plant pigment contributes to the beautiful, vibrant colours of some of your favourite fruits and vegetables, many of which are foods high in quercetin.
How Quercetin benefits your health:
Quercetin supports immune function. Quercetin is most well-known for its strong antioxidant activity, down-regulation of histamine production (which is helpful for individuals who suffer from seasonal allergies), and enhancement of blood vessel elasticity and blood flow.
Eating foods high in quercetin can also have a positive effect on maintaining a healthy inflammatory response by modulating the release of cytokines – molecules that help immune cells communicate with each other, thus coordinating the immune response
3 Best Food Sources of Quercetin:
1. Capers:
Capers have the highest natural concentration of quercetin of all food sources. These edible flower buds, which are brined or pickled before being eaten, are often used to prepare Mediterranean foods such as seafood, pasta sauces, and other dishes.
As one of the foods highest in quercetin, consider incorporating capers into your diet by adding them to nutrient-rich salads, sprinkling them on top of a bagel with smoked salmon, or incorporating them into an antipasto platter or cheeseboard.
2. Apples:
Red and yellow apples (i.e., red delicious, gala, golden) contain higher amounts than green apples. Most of it is in the skin.
3. Onions:
When you prepare onions and chop them up, be mindful of what you discard because they might have an uneven distribution of quercetin. For example, red onions have a higher concentration of quercetin toward the outside rings and closest to the root.
Dark berries, citrus fruits, and dark green cruciferous vegetables (i.e. broccoli, kale, arugula, bok choy) also have a notable amount of quercetin.
How to Increase Quercetin in Your Diet!
Although it's essential to get enough natural sources of quercetin – just like any other nutrient – a key point worth mentioning is how well the human body naturally absorbs it. Because even if you’re eating foods high in quercetin, you might be falling short of the amount you need. Unfortunately, only about 25 percent of ingested quercetin is absorbed into the bloodstream via foods and supplements. Therefore, supplementation is often necessary to be effective in treating allergies.
Anne is happy to answer any questions regarding quercetin supplements.
- Anne Deni B.Sc. FdNu, Clinical Nutritionist