The Biggest Benefits Of Quercetin, According To Dieticians

Quercetin is a nutrient you probably haven't heard much about. But it's an important substance that has several health benefits, including reducing the risk of heart disease, high cholesterol and prostate cancer.

"Quercetin is a type of flavonoid, or plant pigment, found in antioxidant-rich foods like fruits and vegetables, as well as beverages like wine and tea," says Anna Smith, RDN, LDN, Lose Tracking Program Power It Registered Dietitian . .

So that's another reason to switch to a plant-based diet, or at least add more fruits and vegetables to your diet.

Remember that dietary guidelines say you should eat 1.5 to 2 cups of fruit and 3 to 4 cups of vegetables per day. But according to the Centers for Disease Control and Prevention, only 10 percent of American adults eat the recommended amount of fruits and vegetables.

Supplementing your diet with plants provides fiber (another thing many people lack) as well as many other vitamins, minerals, antioxidants and flavonoids like quercetin.

Flavonoids give fruits and vegetables their color. They have anti-inflammatory properties and studies have shown that flavonoids are directly linked to fighting cancer, improving heart health and improving cognitive function.

If you eat a lot of food, you'll probably get a lot of quercetin and it's the best way to digest it. But if you don't like or don't eat fruits and vegetables on a regular basis, supplements can be helpful in some cases.

Here's what quercetin is, its benefits, and how to add it to your diet, according to nutritionists.

What is Quercetin?

Quercetin is a flavonol, a type of flavonoid that gives plants their brilliant colors. It has "potent antioxidant properties," says Dr. Carolyn Cederquist, family physician and functional medicine physician and co-founder and chief medical officer of food delivery platform BistroMD.

According to the Icahn School of Medicine at Mount Sinai, flavonoids scavenge free radicals that lurk in the body and can damage or destroy cells. Antioxidants help neutralize, reduce or prevent free radicals from doing too much damage.

Quercetin is considered one of the most common flavonoids in the diet. It is found in foods such as onions, grapes, citrus fruits, green tea, coffee and red wine.

What are the benefits of quercetin?

Thanks to its antioxidant properties, quercetin has several health benefits. Includes:

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Reduces inflammation

"Quercetin may reduce inflammation in the body that is linked to some chronic diseases," such as heart disease, cancer and diabetes, says Dr. Sederquist. Because antioxidants help fight free radicals that cause inflammation.

Studies have shown that quercetin reduces inflammatory markers in human test-tube cells. A small study of women with rheumatoid arthritis found that taking quercetin helped reduce stiffness and pain.

Reduce allergy symptoms

Research shows that in the test tube, quercetin can help immune cells protect themselves from histamine, the chemical that triggers allergic reactions. Therefore, it can prevent allergy-related colds or hives. However, according to Mount Sinai, there isn't enough evidence that it works in humans.

Reduced risk of heart disease and high blood pressure

Some research suggests that certain flavonoids, including quercetin, may reduce the risk of plaque buildup in the arteries, which can lead to heart attack or stroke.

Quercetin can prevent the damage caused by bad cholesterol, and people who eat flavonoid-rich foods have lower cholesterol. And taking quercetin supplements can lower blood pressure in people with high blood pressure.

Prostate cancer protection (and more).

Flavonoids have been shown to reduce the risk of some types of cancer by inhibiting the growth of cancer cells and tumors. A 2018 study found that quercetin specifically interfered with the survival of prostate cancer cells. Eating foods containing quercetin can also reduce the risk of lung cancer.

Quercetin is also often used to treat inflammation of the prostate gland, prostatitis, as it helps reduce the symptoms of the disease.

It is possible to reduce the impact of Covid-19

Recent studies have shown that quercetin supplements given to Covid-19 patients can reduce severe symptoms and speed recovery. But the researchers say more research into the link between quercetin and Covid-19 is needed.

Prevention of dementia

Adding antioxidants to quercetin can help protect you from dementia, Alzheimer's, and other degenerative brain diseases. An animal study found that when mice with Alzheimer's disease were injected with quercetin for three months, some markers of the disease were reversed, and the mice performed better on learning tests.

The best food sources of quercetin

Fruits and vegetables are the best sources of quercetin, says Dr. Cederquist.

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"The highest concentration of quercetin is thought to be found in vegetables, particularly cruciferous vegetables and leafy greens, as well as fruits with edible skins such as apples and grapes," she says.

Foods containing quercetin include:

• citrus fruits
• apple
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• chopped onion
• Parsley
• wise
• cherry
• Blueberry
• blue raspberry
• in time
• Broccoli
• olive oil
• tea
• Red wine

Always eat whole produce when possible and go green to get the most quercetin and other nutrients, says Smith.

"As with many foods, nutritional value can vary depending on maturity, growing conditions, or other factors, so eat a variety of sources to get the best dose of quercetin," she says.

When should quercetin be taken?

As with any nutrient, food sources are always best. However, supplementation may sometimes be necessary.

"If you're someone who doesn't like fruits and vegetables or has trouble eating them consistently, you may be a good candidate for a quercetin supplement," says Smith.

Quercetin may also help people manage conditions like high blood pressure or allergies, says Dr. Cederquist. But it's always best to talk to your doctor first.

Side effects of quercetin

Quercetin is generally safe. It is also recommended to eat plenty of flavonoid-rich foods. But taking quercetin supplements in high doses or for long periods of time can cause problems for some people, Smith says.

"Although some dietary supplements contain high levels of quercetin, up to 1 gram per day for 12 weeks has been used safely," says Dr. Cederquist.

Before taking quercetin (or really any supplement), consult your doctor, especially if you are on any medications or have a chronic condition like kidney disease, she adds.

"It's always best to discuss supplements with your doctor for recommendations based on your needs," says Smith.

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Dr. on quercetin