Quercetin
What is quercetin?
Quercetin is a natural flavonoid found abundantly in fruits and vegetables.
Flavonoids are naturally occurring in many fruits and vegetables and have antioxidant activity that helps fight free radicals in the body. Free radicals are unstable molecules that can cause cellular damage if their levels become too high. Some research suggests that quercetin has anti-inflammatory and antiviral properties. Research has also discovered that quercetin may help to combat allergies by reducing the release of histamine. However, research also notes that it is a preventative measure and must be in the system prior to
allergen exposure.
What are the sources of quercetin?
Quercetin is found in many different fruits, vegetables, and drinks. Quercetin is the most abundant flavonoid in the diet. Quercetin-containing foods include:
• Grapes
• Berries
• Cherries
• Apples
• Onions
• Tomatoes
• Black tea
• Red wine
What are the benefits of quercetin?
Fights free radicals
As stated above, free radicals are unstable molecules that can damage our cells. They can also lead to an increased risk of disease and quicken aging. Other factors can contribute to free radicals including pollution, cigarette smoke, radiation, chemical toxins, and greenhouse gases. Quercetin is an
antioxidant that helps remove free radicals.
Reduces inflammation
Inflammation is the body’s response to stress and injuries. It usually helps the body to heal. However, chronic inflammation can be damaging to the
body and may contribute to certain health conditions like heart disease and cancer. Quercetin may help reduce inflammation whether it is chronic or acute according to a study in Pharmacognosy Reviews, a peer-reviewed journal.
Reduces the risk of cancer
Quercetin may have some anti-cancer properties. Research has shown that diets high in flavonoids, fruits and vegetables, can help prevent cancer.
Prevents neurological diseases
Quercetin may help prevent certain neurological diseases like Parkinson’s or Alzheimer’s disease. Oxidative stress, which is caused by free radicals, contributes to the development of neurodegenerative diseases. The antioxidant effects of quercetin may help fight free radicals.
Relieves allergy symptoms
Research suggests that quercetin restricts histamine from being released.
However, as stated above, it needs to be in your system prior to being exposed to an allergen.
Preventing infections
Quercetin has antibacterial properties, which are effective against most types of bacteria particularly those linked with the gastrointestinal tract, skin, respiratory, and urinary tract. Not only is it antibacterial, it may also have antiviral properties.
Reduces the risk of heart disease
Diet is essential in reducing the risk of cardiovascular disease. Diets high in fruits and vegetables, which are high in flavonoids like quercetin, reduce the risk of these diseases. Quercetin may improve blood vessel health as well as blood flow through the arteries.
Lowering high blood pressure
According to a 2016 study by the American Heart and Stroke Association,
quercetin supplements could be an effective way to lower blood pressure. Other research also found that overweight people that took quercetin supplements had lower levels of bad cholesterol in their blood and reduced systolic blood pressure, which measures the pressure in the blood vessels during a heartbeat.
How much quercetin should I take?
Most people get quercetin in their daily diets with onions containing the highest levels. The most common dose is 500 mg, but some people take slightly higher doses.
What are the side effects of quercetin?
Quercetin is deemed a generally safe substance in supplement form. It is found naturally in many fruits and vegetables, which are beneficial when part of a balanced diet. Some people did experience minor side effects to quercetin supplements when taken at high doses, such as 1,000mg per day for a long period. Side effects included headaches, nausea, and tingling sensations.
Always check with your doctor or pharmacist before taking any new supplements.
Sources:
https://www.sciencedirect.com/topics/neuroscience/quercetin
https://www.healthline.com/nutrition/quercetin#_noHeaderPrefixedContent
https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
https://www.medicalnewstoday.com/articles/324170#8-benefits
https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation#:~:text=Research%20has%20shown%20that%20chronic,Crohn's%20disease%20and%20ulcerative%20colitis.