Quercetin is a flavonoid, a type of plant pigment found in many fruits, vegetables, and grains. It is known for its antioxidant and anti-inflammatory properties and has been studied for its potential health benefits.
Benefits
Science-backed benefits associated with Quercitin:
- Powerful Antioxidant Activity: Quercetin is a potent antioxidant that helps neutralize free radicals in the body. Free radicals are unstable molecules that can cause oxidative damage to cells and DNA, leading to inflammation, aging, and chronic diseases such as cancer and heart disease.
- Anti-inflammatory Effects: Quercetin has been shown to have anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms associated with inflammatory conditions such as arthritis, asthma, and inflammatory bowel disease (IBD).
- Immune System Support: Quercetin may help support the immune system by modulating the activity of immune cells and reducing inflammation. It has been shown to enhance the function of immune cells such as macrophages, T cells, and natural killer cells, which play a key role in fighting infections and diseases.
- Heart Health: Quercetin may help promote heart health by reducing the risk of cardiovascular disease. It can help lower blood pressure, improve cholesterol levels, and protect against oxidative damage to blood vessels. Additionally, quercetin has been shown to have anti-thrombotic properties, which can help prevent blood clots and reduce the risk of stroke and heart attack.
- Allergy Relief: Quercetin is believed to have antihistamine properties, which can help alleviate symptoms of allergies such as sneezing, itching, and congestion. It may help stabilize mast cells and inhibit the release of histamine, a compound that triggers allergic reactions
- Brain Health: Some research suggests that quercetin may have neuroprotective effects and could help protect against neurodegenerative diseases such as Alzheimer's and Parkinson's. It may help reduce oxidative stress and inflammation in the brain and promote the growth of new neurons.
- Exercise Performance: Quercetin supplementation has been studied for its potential to improve exercise performance and endurance. It may help increase mitochondrial biogenesis, improve oxygen utilization, and reduce fatigue during prolonged physical activity.
- Cancer Prevention: Preliminary studies have suggested that quercetin may have anti-cancer properties, including the ability to inhibit the growth of cancer cells and induce apoptosis (programmed cell death). However, more research is needed to fully understand its effects on cancer prevention and treatment.
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Food Sources of Quercitin
Quercetin is found in a variety of plant-based foods, including fruits, vegetables, grains, and beverages. Here are some sources of quercetin:
- Onions (red and yellow)
- Apples (with the skin)
- Berries (such as cranberries, blueberries, and raspberries)
- Citrus fruits (especially citrus peels)
- Cherries
- Grapes (especially red and black varieties)
- Tomatoes
- Broccoli
- Kale
- Spinach
- Red leaf lettuce
- Red onions
- Red wine
- Green tea
- Capers
- Buckwheat
- Asparagus
- Peppers (especially red and green bell peppers)
Note that the amount of quercetin in foods will likely depend on the conditions in which the food was grown.
**For example, in one study Trusted Source, organic tomatoes appear to have up to 79% more quercetin than conventionally grown ones.
Sources & Published Research
- Abharzanjani F, et al. (2017). Short-term high dose of quercetin and resveratrol alters aging markers in human kidney cells.
- Andres S, et al. (2017). Safety aspects of the use of quercetin as a dietary supplement.
- Bischoff S C, et al. (2008). Quercetin: potentials in the prevention and therapy of disease
- Boots A W, et al. (2008). Health effects of quercetin: from antioxidant to nutraceutical.
- Bule M, et al. (2019). Antidiabetic effect of quercetin: A systematic review and meta-analysis of animal studies.
- Chassy A W, et al. (2006). Three-year comparison of the content of antioxidant microconstituents and several quality characteristics in organic and conventionally managed tomatoes and bell peppers
- Chen C K, et al. (1996). Vasorelaxing activity of resveratrol and quercetin in isolated rat aorta.
- Chirumbolo S. (2011). Quercetin as a potential anti-allergic drug: which perspectives?
- Chuang C-C, et al. (2010). Quercetin is equally or more effective than resveratrol in attenuating tumor necrosis factor-{alpha}-mediated inflammation and insulin resistance in primary human adipocytes.
- Costa L G, et al. (2016). Mechanisms of neuroprotection by quercetin: Counteracting oxidative stress and more.
- D'Andrea G. (2015). Quercetin: A flavonol with multifaceted therapeutic applications?
- Deng X-H, et al. (2013). Effects of quercetin on the proliferation of breast cancer cells and expression of survivin in vitro.
- Graefe E U, et al. (2001). Pharmacokinetics and bioavailability of quercetin glycosides in humans.
- Hashemzaei M, et al. (2017). Anticancer and apoptosis‑inducing effects of quercetin in vitro and in vivo.
- Hunter P. (2012). The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment
- .Jin F, et al. (2010). The variable plasma quercetin response to 12-week quercetin supplementation in humans.
- (2016). Bioavailability of quercetin.
- Knab A M, et al. (2011). Influence of quercetin supplementation on disease risk factors in community-dwelling adults.
- Khansari N, et al. (2009). Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer.
- Kozłowska A, et al. (2014). Flavonoids--food sources and health benefits.
- Kressler J, et al. (2011). Quercetin and endurance exercise capacity: a systematic review and meta-analysis.
- Lee M, et al. (2016). Quercetin, not caffeine, is a major neuroprotective component in coffee.
- Leyva-López N, et al. (2016). Flavonoids as cytokine modulators: A possible therapy for inflammation-related diseases.
- Lu Y, et al. (2018). Quercetin enrich diet during the early-middle not middle-late stage of alzheimer's disease ameliorates cognitive dysfunction.
- Mitchell A E, et al. (2007). Ten-year comparison of the influence of organic and conventional crop management practices on the content of flavonoids in tomatoes.
- Ostadmohammadi V, et al. (2019). Effects of quercetin supplementation on glycemic control among patients with metabolic syndrome and related disorders: A systematic review and meta-analysis of randomized controlled trials.
- Pham-Huy L A, et al. (2008). Free radicals, antioxidants in disease and health.
- Sabogal-Guáqueta A M, et al. (2015). The flavonoid quercetin ameliorates Alzheimer's disease pathology and protects cognitive and emotional function in aged triple transgenic Alzheimer's disease model mice.
- Serban M-C, et al. (2016). Effects of quercetin on blood pressure: A systematic review and meta-analysis of randomized controlled trials.
- Shi G-J, et al. (2019). In vitro and in vivo evidence that quercetin protects against diabetes and its complications: A systematic review of the literature.
- Xu M, et al. (2018). Senolytics improve physical function and increase lifespan in old age.
- Yang F, et al. (2015). Quercetin in prostate cancer: Chemotherapeutic and chemopreventive effects, mechanisms and clinical application potential (Review).
- Zhou J, et al. (2017). Investigation of the anti-cancer effect of quercetin on HepG2 cells in vivo.
