Quercetin is the highly functional, forever-friendly flavonol found in food!
Does anyone know the difference between a flavonol, flavonoid, polyphenol, catechin, and isoflavone? These complicated words are what biochemists come up with when they find something exciting. They’d be easier to remember if we could put them all in a song, but i haven’t been able to make a catchy one, yet!
Below you will find nothing but the important stuff about this friendly plant molecule–and don’t worry about the complicated words.
What is Quercetin?
Quercetin is a potent signaling molecule that helps to optimize many essential cellular functions, and it is one of the many flavonols that should be regularly consumed.
It is found naturally in many foods and works together with other plant compounds to help keep your body running smoothly on many levels…in your brain, your blood vessels, your gut, and your immune system to name a few.
What does Quercetin do?
- Quercetin has been shown to positively impact human health in many ways—and a few of these are listed here. Importantly, we learn more about the benefits of these miraculous little molecules every year.
- It has potent antiviral activity, reducing the risk of colds and the flu.
- It scavenges free radicals.
- It blocks inflammation.
- It transports zinc into cells—vital for fighting viruses and other infections.
- It supports optimal immune system function.
- It feeds the good bacteria in your gut.
- It boosts the effects of Vitamin C.
- It helps to ease seasonal allergy symptoms.
- It prevents excessive histamine responses.
- It reduces the risk of chronic disease like cancer and heart disease.
- It reduces risk of blood clots and hardening of the arteries.
- It boosts cognitive function.
- It promotes cancer cell death.
- It improves athletic performance & reduces recovery time.
How do I know if I need more?
Most of us need more flavonols from food, and you can’t really get too many flavonoids from food. Eating more of these foods is recommended for almost everyone!!– if you can’t say functional friendly flavonoids from food 10 times in a row without any errors, you probably need more quercetin!
If you’re suffering from any inflammatory condition or any allergic condition, you may benefit from supplementation. If you are around sick people, it’s probably a good idea to take a little extra for several days, along with some of the other immune-supporting nutrients.
Dosages of Quercetin vary according to specific needs and conditions. Typical daily intake is 5-40 mg on a standard diet or 200-500 mg on a diet rich in fruits and vegetables.
Recommended supplement dosages range between 500-1000 mg daily or more depending on your condition. Working closely with your doctor will help determine your body’s specific needs.
How do I get more Quercetin?
The best way is to eat a variety of organic fruits and vegetables daily. Organic matters, because these foods have been found to have measurably more of these molecules. In addition, consuming these foods with a meal containing fat and protein probably helps to optimize assimilation.
Work closely with your doctor for ongoing supplementation guidelines, but a good general rule is to take 500mg a couple times a day, changing the dose based on symptoms, and taking a supplement holiday intermittently.
Quercetin Rich Foods:
- capers (most concentrated source)
- red onion (highest veg source)
- shallots
- red apples
- grapes
- berries
- cherries
- scallions
- kale
- organically grown tomatoes
- broccoli
- brussel sprouts
- cabbage
- citrus fruits
- bell peepers (green and yellow)
- almonds and pistachios
- cooked asparagus
- buckwheat
- black tea
- green tea
- elderberry tea
- cilantro
- unsweetened cocoa
- hot green chili peppers
- lingonberries
- Herbs: St. John’s Wort, Ginkgo Biloba, Sambas (elderberry)
references:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6987510/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/