Quercetin is one of the most abundant antioxidants in the diet. It helps the body to fight free radical damages, which can lead to other chronic diseases. Therefore, it will be good for you to know the foods with quercetin and benefits. That will help you in your diet plan.
Also, its antioxidant properties help to reduce the risk of blood pressure, inflammation, and inflammation.
This article will focus on foods that contain quercetin and its benefits.
What is Quercetin?
Quercetin is a pigment that belongs to the flavonoids plant compounds. Fruits, vegetables, tea, wine, and grain contains flavonoids.
Flavonoids help to reduce the risk of cancer, brain disorders, cancer, and heart disease. One major benefit of flavonoids is their antioxidant properties in the body.
Free radicals can cause damages in the body and can result from cancer, heart diseases, and diabetes. Antioxidants bind free radicals, to prevent their levels from being high.
Food with Quercetin and benefits
1. Grapes
2. Red Onions
3. Berries
4. Capers
5. Shallot
6. Scallions
7. Red Apples
8. Tomatoes
9. Cabbage
10. Green tea
11. Asparagus
12. Broccoli
13. Kale
14. Nuts
15. Elderberry Tea
16. Black Tea
17. Bell Peppers
18. Buckwheat
19. Citrus fruits
20. Green Tea
What are the Benefits of Quercetin?
Research has shown that quercetin’s antioxidant properties help to prevent certain diseases in the body.
Here are some of the benefits of quercetin.
1. Relieves Allergic Reaction
Quercetin’s anti-inflammatory properties may help to ease allergic symptoms. Animal studies carried out to support this claim found that the chemical may block enzymes that causes allergies.
A study showed that quercetin supplements suppressed anaphylactic reactions in mice. However, there’s still uncertainty as to whether the compound can work on humans.
Further studies are therefore required.
2. Reduces Blood Pressure
High blood pressure is a condition that is affecting several people today. It increases the risk of heart diseases and can lead to death.
Studies found that quercetin may decrease blood pressure levels. A study revealed that taking more than 500 mg of quercetin supplement every day helped to reduce systolic and diastolic blood pressure.
Foods with quercetin if included in your diet can help manage your blood pressure easily.
3. Reduces Inflammation
High levels of free radicals may activate genes that cause inflammation. This implies that high levels of free radicals can result in increased inflammatory response.
Unlike a little inflammation which can help the body fight infections, persistent Inflammation can cause cancer, kidney and heart diseases.
One study shows that quercetin reduced inflammation in human cells. Another study also shows that the chemical helped to reduce symptoms of rheumatoid arthritis in participants.
4. May Contain Anti Cancer Properties
The antioxidant properties of quercetin may help to fight cancer cells.
In a study involving animals, quercetin was found to reduce cell growth and even killed some prostate cancer cells.
This test has not been carried out on humans to verify its effectiveness.
5. Lowers Risk of Brain Disorders
Quercetin may help to protect against brain disorders such as dementia and Alzheimer’s disease.
In a study performed on mice, signs of Alzheimer’s reduced after they were injected with quercetin every two days for three months.
Consuming coffee can also help to reduce the risk of Alzheimer’s disease. Research has shown that caffeine is the major compound in coffee that helps to prevent illnesses.
Possible Side Effects of Quercetin
Just like other compounds, quercetin is usually well-tolerated when used in appropriate amounts. Some people have reported symptoms such as tingling in the arms and legs, as well as upset stomach and headaches when taking quercetin orally. Dosages above one gram per day might cause kidney damage.
Keep in mind that supplements haven’t been tested for safety. Based on the fact that dietary supplements are largely unregulated, the content of some products may be different from what is listed on the product label.
Note that the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions has not been verified.
It is important to consume diets that contain quercetin regularly due to its health benefits.
However, consult with your doctor if you have a health issue that doesn’t go well with quercetin before including it in your diet.