Quercetin isn’t a health supplement that’s widely known, and it can even be tricky to say properly (hot tip: it’s pronounced like kwur-seh-tin). For those being newly introduced, it’s the hot new supplement that’s a fantastic addition to help strengthen your immune system against all types of viruses, along with a few other surprising benefits.
Found in a variety of foods
This incredibly abundant flavonoid can be found in several raw fruits and veggies, such as capers, cilantro, grapes, blueberries, blackberries, kale, and cherries, with its highest content being found in red onion. It can also be accessed in natural herbs like American elder, St. John’s wort, and ginkgo biloba.
A seasonal allergy aid
Got the seasonal sniffles? Studies have suggested quercetin to be a preventative aid in allergy reactivity. A study has shown that this fantastic flavonoid can reduce the release of histamines in your body, making your allergy symptoms less severe. It can be an amazing help when spring allergy season comes out swinging.
Can be taken through food or supplements
Quercetin can be found in all the foods mentioned above, or any kinds of products that are produced from them, like red wine, grape jelly, or a simple veggie salad! Your local health food store will also have it in supplement form, perfect for taking on a regular basis.
Several viral infections should be wary of quercetin. Rhinovirus, the virus responsible for the majority of common colds, has shown to be inhibited by quercetin supplementation, thanks to its strong antioxidant and anti-inflammatory properties. When cold and flu season comes along, consider upping your quercetin intake to help block off those bugs!
Can reduce inflammation
Inflammation occurs when your body reacts to stress or injury, usually resulting in redness, heat, and swelling. Quercetin excels and suppressing inflammation throughout the body, with one study even suggesting it could help ease some symptoms of COVID-19.
A high diet in flavonoids, like quercetin, can help lower the risk of certain cancers and tumour growth, making it a welcome addition to your supplement supply. Notably, a 2016 study suggested that quercetin seeks and destroys breast cancer stem cells, and may help fight back against colon, ovarian, and lung cancers as well.
Oxidative stress, an overabundance of free radicals in your body, is a top contributor towards neurodegenerative diseases. With quercetin being an antioxidant superstar, it’s an ideal candidate for fighting oxidative stress in the body and helping prevent neurological diseases such as Alzheimer’s or dementia.
May help reduce blood pressure
High blood pressure is a common condition around the world and can cause worrisome health issues like heart disease. Some studies found quercetin to have a significant effect on the reduction of high blood pressure levels, and while more studies are needed to fully determine its effectiveness, the results are promising.
Cook with quercetin
Quercetin can be found in a large variety of raw fruits and veggies, making it an easy addition to any healthy meal. Some iconic alive recipes that are heavy in quercetin include:
- Sablefish Fillets with Grape and Caper Salsa
- Cheeseburger Salad
- Beet Cherry Juice
- Kale, Quinoa and Blackberry Salad
Structuring your quercetin diet
As mentioned before, red onion is rich in quercetin and provides a source that it more easily absorbed than, say, a drink like tea. Additionally, cooking quercetin-rich foods doesn’t decrease the level of flavonoids, so fry away! Try consulting with your nutritionist on how beneficial quercetin can be for you and how you can be sure you’re incorporating it into your diet. But in the meantime, treat yourself to a nice glass of wine, knowing you’re getting your daily dose of this super supplement!