Quercetin is nutrients You probably haven’t heard much about it. However, it is essential as it offers many health benefits, including reducing your risk. Heart diseaseexpensive cholesteroland prostate cancer.
“Quercetin is a flavonoid or plant pigment found in antioxidant-rich foods. fruit and vegetableas well as drinks such as wine, teasay Anna Smith, RDN, LDNnutrition tracking app registered dietitian lose.
So that’s another reason to lean towards plant based dietor at least Add some more fruits and vegetables for your meal.
As a review, dietary guidelines Let’s say you need 1.5-2 cups of fruit and 3-4 cups of vegetables each day. However, only about 10% of US adults actually eat the recommended amounts of fruits and vegetables. Centers for Disease Control.
fill your diet with plants fiber (Most people do other things don’t get enough ), and many other vitamins, minerals, antioxidants, and flavonoids such as quercetin.
Flavonoids are what give fruits and vegetables their color.they have anti-inflammatory drug properties, and research Studies have shown that flavonoids are directly linked to fighting cancer, promoting heart health, and improving cognitive function.
If you eat a lot of produce, you probably get a lot of quercetin. That’s the best way to consume quercetin. supplement It might help in some cases.
According to nutritionists, here’s an overview of what quercetin is, its benefits, and how to add it to your diet.
What is Quercetin?
Quercetin is a flavonol, a type of flavonoid that gives plants their bright colors. Caroline Sederquist MDPhysician in Family Medicine and Functional Medicine, Co-Founder and Chief Medical Officer of Meal Delivery Platform BistroMDsays it has “potent antioxidant properties.”
Flavonoids look for free radicals lurking in the body that can damage or destroy cells. Icahn College of Medicine at Mount SinaiAntioxidants help neutralize, reduce, or prevent free radicals from causing excessive damage.
Quercetin is considered one of them. most abundant flavonoid with your meal. Found in foods such as onions, grapes, citrus fruits, green tea, coffee, and red wine.
What are the benefits of Quercetin?
Quercetin has been associated with several health benefits thanks to its antioxidant properties.
reduce inflammation
“Quercetin may reduce inflammation in the body associated with several chronic diseases, including heart disease, cancer and diabetes,” says Dr. Cederquist. Because it helps fight radicals.
the study Quercetin has been shown to reduce inflammatory markers in human cells in vitro.small study Four women with rheumatoid arthritis found that taking quercetin reduced stiffness and pain.
Minimize allergy symptoms
research In vitro, it has been suggested that quercetin may help stop immune cells from releasing histamine, a chemical that triggers allergic reactions. allergyBut according to Mount Sinai, there’s not enough evidence that it works in humans.
Lower the risk of heart disease and high blood pressure
Several research It has been suggested that certain flavonoids, including quercetin, may reduce the risk of plaque buildup in arteries. heart attack again stroke.
Quercetin may also prevent damage caused by bad cholesterol. A diet rich in flavonoids Cholesterol tends to be low. In addition, taking quercetin supplements lower blood pressure for people with high blood pressure.
Prevention of prostate cancer (and other cancers)
Flavonoids have been shown to reduce certain types of risk. cancer, may reduce the growth of cancer cells and tumors.a 2018 survey We have shown that quercetin specifically prevents prostate cancer cells will not survive. Eating foods containing quercetin may also reduce the risk of lung cancer.
Quercetin is also commonly used treat prostatitiswhich is inflammation of the prostate gland and can help reduce symptoms of the condition.
May reduce the impact of Covid-19
recently the study Quercetin supplements given to patients with Covid-19 may reduce severe symptoms and speed recovery. Quercetin and Covid-19 is required.
dementia prevention
Quercetin’s antioxidant boost is dementiaAlzheimer’s disease, others degenerative brain disease. one animal research We showed that injecting Alzheimer’s mice with quercetin for three months reversed some of the disease markers and improved the mice’s performance on a learning test.
Best Food Sources of Quercetin
fruit and vegetable It provides the best source of quercetin, says Dr. Cederquist.
“The highest concentrations of quercetin are thought to be found in vegetables, especially onion and leafy greens, and fruits with edible skins such as apples and grapes,” she says.
Foods containing quercetin include:
- citrus fruit
- apple
- Grape
- onion
- parsley
- sage
- Cherry
- blueberry
- blackberries
- kale
- broccoli
- Olive oil
- tea
- red wine
To get the most out of quercetin and other nutrients, eat whole foods whenever possible and never throw away the skin, says Smith.
“Like most foods, nutritional value can vary depending on ripeness, growing conditions, or other factors, so eat a variety of sources to get the optimal amount of quercetin,” she says. say.
When Should I Take Quercetin Supplements?
As with any nutrient, food sources are always best.
“People who dislike fruits and vegetables or who have difficulty eating them consistently may be better suited to taking a quercetin supplement,” says Smith.
Quercetin may also help individuals manage conditions such as high blood pressure and allergies, says Dr. Cederquist.
Quercetin side effects
Quercetin is generally safe.Eating plenty of flavonoid-rich foods is also encouraged. supplement High doses or long-term intake can cause problems for some people, says Smith.
“Some quercetin supplements contain higher doses, but doses as high as 1 gram per day have been used safely for 12 weeks,” says Dr. Cederquist.
Before taking quercetin (or any supplement, really), talk to your doctor, especially if you’re taking medication or managing a chronic condition such as kidney disease.
“It’s always best to discuss supplements with your healthcare provider to get tailored recommendations based on your needs,” says Smith.
Erica Sweeney is a writer who primarily covers health, wellness and careers. She has contributed to The New York Times, HuffPost, Teen Her Vogue, Parade, Money, Business Her Insider, and more.
