11 Reasons to Add Quercetin to Your Diet

This plant flavonoid is found in foods such as citrus, apples, onions, green tea, dark berries and olive oil.  Quercetin is rich in potent antioxidants. Antioxidants help to fight free radicals which can damage cell membranes and DNA, as well as fighting the effects of inflammation and aging.

Benefits of Quercetin

Respiratory Health-Quercetin can have an antihistamine effect which helps to minimize histamine release. Histamine can cause problems such as runny nose, itchy eyes, rashes, tachycardia and other symptoms.

Lowers Inflammation-Inflammation is at the root of many diseases, including heart disease, cognitive decline, and autoimmune disorders. Quercetin , especially when combined with vitamin C is very effective in not only reducing oxidative stress, but inflammatory biomarkers.

Pain Relief– By inhibiting chemical pathways from generating inflammation quercetin (in a similar way to aspirin) not only reduces inflammation but pain signals as well. This is encouraging news for individuals with arthritis, rheumatism, gout and general inflammation.

Blocks Mast Cell Release-Flavonoids are potent anti-oxidant and anti-inflammatory compounds with mast cell inhibitory actions. Quercetin has proven to be more effective than cromolyn in blocking mast cell release

Heart HealthQuercetin encourages healthy blood flow and helps to promote overall heart health. In addition research has shown that the antioxidant benefits also protect against LDL cholesterol oxidation.

Diabetes – Quercetin has been shown to have various qualities of an aldose reductase inhibitor. Aldose reductase enzyme inhibition is a therapeutic strategy that has been proposed to prevent or improve the health of individuals with long term diabetic complications.

Blood Pressure– This randomized double blind study reported that participants experienced a stabilization in systolic, diastolic and average arterial pressure. This data is amongst the first to show that quercetin supplementation reduces blood pressure in hypertensive patients.

Stress Relief-Cortisol is released when the body is stressed, it is the hormone that produces the fight or flight response. Quercetin suppresses the enzyme that is needed for cortisol to be released.

Upper Respiratory Conditions-Due to its ability to relax airway smooth muscles, researchers are optimistic about quercetins benefits as a therapeutic solution for individuals with respiratory problems.

Cancer –Quercetin seeks out free radicals and neutralizes them before they can damage body systems. Quercetin is connected to reduction in pancreatic cancer as well as ovarian, prostate, colon and liver.

Histamine ReducerQuercetin is often used in allergy treatment due to its ability to reduce histamines when an allergic pathway is stimulated. Reducing histamine levels can mean fewer symptoms such as itching, rash, hives and hay fever.


Foods containing Quercetin

If you’re looking to increase your quercetin intake naturally, there are numerous foods to choose from. The amount of quercetin from food will vary based on the quantity you eat, how they’re grown and how fresh they are. So, if you’re looking for consistent intake, than supplements are your best option. If however you’re looking for natural options, consider these foods:

Apples Beans/Legumes Black & Green Tea
Cruciferous Veggies Citrus Cocoa
Cranberries Capers Cherries & Berries
Leafy Green Veggies Peppers Tomatoes
Red Onion Olive Oil Whole grains


The Downside of Quercetin

This supplement has many benefits, it also has some health considerations as well. If you are taking this in supplement form you may want to discuss appropriate dosage recommendations with your health care provider.

Excessive doses can trigger symptoms such as headaches and tingling in the arms and legs.

This supplement can also interact with aspirin, antibiotics, corticosteroids and blood thinners.

Taking large IV doses has been linked kidney stress and kidney damage.

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My Health Maven offers information on a wholistic approach to healthy lifestyle choices.