Quercetin is a pigment in many plants, fruits, and vegetables. It has powerful antioxidant properties and may help protect against certain health conditions, including heart disease
People can get quercetin through a balanced diet or by taking a supplement.
This article details the possible benefits of quercetin. It also looks at the potential side effects.
Quercetin is a flavonol, which is a sub-category of flavonoids.
Flavonoids are phytochemical compounds in plants, fruits, herbs, vegetables and nuts. Humans
Foods and drinks that contain quercetin include:
- Brassica vegetables
- many nuts and seeds
Quercetin is one of the most common and well-researched flavonoids.
Possible health benefits of quercetin include:
- fighting free radicals
- reducing inflammation
- reducing cancer risk
- reducing the risk of neurological diseases
- relieving allergies
- reducing the risk of infections
- reducing the risk of heart disease
- lowering blood pressure
1. Fighting free radicals
Quercetin has antioxidant properties.
Antioxidants help protect cells against oxidative damage. Oxidative damage occurs when an excess of free radicals in the body overwhelms the body’s antioxidant defenses. The medical term for this is oxidative stress.
Free radicals are unstable molecules in the body that can increase the risk of disease and quicken aging. The body produces free radicals through regular metabolic processes such as energy production.
However, different external factors can contribute to free radical production, including:
- cigarette smoke
- sun exposure
- alcohol consumption
- chemical toxins
- greenhouse gases
2. Reducing inflammation
Inflammation is the body’s natural response to stress and injuries and usually helps the body heal. However, chronic inflammation can harm the body and contribute to specific health conditions. Quercetin can help
While consuming a diet high in quercetin-rich foods may help regulate inflammation, it is unclear whether taking high dose quercetin supplements is beneficial for reducing inflammatory markers
3. Reducing the risk of cancer
Research shows that a diet high in flavonoid-rich fruit and vegetables can lower the risk of certain cancers and slow cancer cell growth. However, more research is necessary to assess the direct links between quercetin intake and cancer risk.
4. Benefitting neurological health
Quercetin may reduce the risk of neurodegenerative diseases, such as Alzheimer’s or Parkinson’s disease.
Oxidative stress contributes to the development of neurodegenerative diseases. Oxidative stress occurs when there is an imbalance of free radicals in the body. The antioxidant properties of quercetin may help fight free radicals.
A 2021 study found that consuming quercetin-rich onion for
However, research is ongoing, and doctors do not currently use quercetin to manage neurological disorders like Alzheimer’s.
5. Relieving allergy symptoms
These anti-allergy properties indicate that quercetin may be a helpful supplement for those with allergic diseases, especially rhinitis. However, more research is needed to confirm this potential benefit. People with allergies should not supplement with quercetin unless directed to do so by their healthcare professional.
6. Antibacterial and antiviral effects
Quercetin has antibacterial and antiviral properties. Lab tests show that quercetin can inhibit the growth of many bacteria, including
Quercetin, along with other flavonoids, may
7. Reducing the risk of heart disease
Diet plays an essential role in reducing the risk of cardiovascular diseases, such as heart disease and strokes. Because fruit and vegetables contain flavonoids, eating more may help reduce the risk of these diseases.
Research suggests that quercetin
8. Lowering high blood pressure
Further research shows that people who were overweight and took a quercetin supplement of
People can get quercetin through their diet by eating a range of fruit and vegetables daily.
Onions are amongst the richest sources of dietary flavonoids you can eat, providing
Quercetin is available as a nutritional supplement, typically in doses of
The natural antioxidants found in fruits and vegetables can be beneficial when consumed as part of a balanced and nutritious diet.
Quercetin is a flavonoid found in fruit and vegetables. It has a wide range of benefits, which people can get by including a variety of fruit and vegetables in their diet.
Although many studies have found several potential benefits of quercetin, many have been animal or in vitro studies.
Further research on humans is necessary to understand the benefits and side effects fully.
If people want to supplement their diet with quercetin, they should seek advice from a healthcare professional first.