WHAT IS IT Quercetin is a type of flavonoid antioxidant that’s found in plant foods, including leafy greens, tomatoes, berries and broccoli.
It’s technically considered a “plant pigment,” which is why it’s found in deeply colored, nutrient-packed fruits and vegetables.
WHY IT SHOULD BE OF INTERESTQuercetin plays an important part in fighting free radical damage, the effects of aging and inflammation.
It helps manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue, and symptoms related to autoimmune disorders like arthritis.
Quercetin plays a role in regulating the immune system’s response to outside stressors through cell signaling pathways called kinases and phosphatases, two types of enzyme and membrane proteins needed for proper cellular function.
HOW TO TAKE IT
Some of the top sources of quercetin to add to your diet include:
- Apples
- Peppers
- Red wine
- Dark cherries and berries (blueberries, bilberries, blackberries and others)
- Tomatoes
- Cruciferous veggies, including broccoli, cabbage and sprouts
- Leafy green veggies, including spinach, kale
- Citrus fruits
- Cocoa
- Cranberries
- Whole grains, including buckwheat
- Raw asparagus
- Capers
- Raw red onion
- Olive oil
- Black and green tea
- Beans/legumes
- Herbs, including sage, American elder, St. John’s wort and ginkgo biloba
SupplementingSome of the most common types of dietary supplements include:
- quercetin 3
- quercetin 3 glucoside
- quercetin aglycone
- isoquercetin
- quercetin 7 rutinoside
- quercetin 3 0 rhamnoside
Some quercetin supplements are also labeled as quercetin dihydrate, which is mostly insoluble in water and may not be absorbed as well as other kinds.
There isn’t a daily recommended amount of quercetin intake, so dosage recommendations can vary depending on your health condition.
Amounts up to 500 milligrams taken twice daily for 12 weeks appear to be very safe. If you plan to take this supplement for longer, it’s a good idea to speak with your doctor first.
