Quercetin is a natural pigment that adds colour to a spectrum of fresh fruits, vegetables and grains. It is chiefly present in the skin and leaves of plants, where sunlight stimulates the production of quercetin. It is referred to as a phytochemical, polyphenol or flavonoid. Phytochemicals are compounds produced by plants that deliver a ton of health benefits. Quercetin is a potent antioxidant that holds a remarkable role in supporting the body fight against detrimental toxins, reduce oxidative stress and lowers the risk of chronic diseases.
Quercetin is beneficial in augmenting cardiac health by lowering blood pressure, cholesterol levels and relaxes blood vessels. It averts build-up of fatty deposits in the blood vessels and lowers the risk of sudden heart attack and stroke. Quercetin works well in improving the blood flow and circulation to the vital organs thereby treating erectile dysfunction, improving libido and sexual health in men.
Also Read: Top Most Antioxidant Rich Foods
Quercetin is valuable in boosting brain health by reducing inflammation and protects brain cells from toxins, thereby lowering the risk of Alzheimer’s disease and other degenerative brain disorders. While strong anti-cancer traits of quercetin prevent the growth of tumour cell formation and reduce the risk of lung cancer.
It exhibits strong anti-bacterial effects that are effective in combatting bacterial infections related to stomach, skin, respiratory and urinary system, Furthermore, an anti-allergic property of quercetin is helpful to treat allergic asthma and bronchitis.
Quercetin is available abundantly in a huge array of food including include onions, apples, grapes, berries, broccoli, citrus fruits, cherries, green tea, coffee and red wine. This powerful nutrient is also available as a dietary supplement in the form of capsule and powder.
Foray this infographic to know about top 5 dietary sources of quercetin.
Frequently Asked Questions
Which Food Is Highest In Quercetin?
Capers have the highest quercetin concentration among foods. They far exceed most fruits and vegetables.
What Enhances Quercetin?
Vitamin C and healthy fats improve quercetin absorption. Cooking methods like light steaming may also help.
Is There A Natural Form Of Quercetin?
Yes, quercetin is naturally found in many plant-based foods. No synthetic processing is needed to obtain it from diet.
Is Onion High In Quercetin?
Yes, onions are one of the richest sources. Red onions have more quercetin than white ones.
Which Nuts Are High In Quercetin?
Pistachios and almonds contain modest amounts. They're not as rich as fruits or vegetables, though.
Do Bananas Have Quercetin?
Yes, but only in trace amounts. They aren’t a significant dietary source.
Is Garlic High In Quercetin?
Garlic has some quercetin but less than onions or capers. It’s better known for other antioxidants.
Does Beetroot Contain Quercetin?
Beetroot contains very low levels of quercetin and is not a notable source.
Does Lemon Have Quercetin?
Yes, lemons contain a small amount. Most of it is in the peel and white pith.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile: M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Recent Advances in Potential Health Benefits of Quercetin
Fatemeh Aghababaei 1, Milad Hadidi
https://pmc.ncbi.nlm.nih.gov/articles/PMC10384403/
https://www.sciencedirect.com/science/article/pii/S187853522300343X
