Foods rich in quercetin

Foods rich in quercetin are a great way to stimulate and strengthen the immune system, as quercetin is an antioxidant substance that eliminates free radicals from the body, preventing damage to cells and DNA, and may thus prevent the emergence of cancer for example.

In addition, foods with quercetin have strong anti-inflammatory action and antihistamine that help protect against heart disease and relieve some symptoms of allergic conditions, such as runny nose, hives and swelling of the lips.

Generally, the more foods rich in quercetin are fruits and vegetables, as quercetin is a type of flavonoid that gives color to these foods. Thus, fruits like apples and cherries, or other foods like onions, peppers or capers are the most rich in quercetin.

Vegetables high in quercetin

Fruits rich in quercetin

What is quercetin

Quercetin is widely used to prevent the onset of various health problems and therefore it can be used for:

• Strengthen the immune system;
• Eliminating the accumulation of free radicals in the body;
• Reduce bad cholesterol levels (LDL);
• Decrease the chances of having a heart attack or stroke;
• Reduce symptoms of food or respiratory allergies.

Furthermore, quercetin can also be used to help prevent the development of cancer or to complement the clinical treatment of various cancers, because it can enhance the immune system.

List of foods high in quercetin

Food (100 g)	Quantity of quercetin
Capers	180 mg
Yellow pepper	50.63 mg
Buckwheat	23.09 mg
Onion	19.36 mg
Cranberry	17.70 mg
Apple with peel	4.42 mg
Red grape	3.54 mg
Broccoli	3.21 mg
Canned cherries	3.20 mg
Lemon	2.29 mg

There is no recommended dose for the daily amount of quercetin, however, is desirable not to exceed 1 g of quercetin per day, since it can cause kidney damage, contributing to the onset of renal insufficiency, for example.

In these foods, quercetin can also be ingested as food supplements, are sold singly or in combination with other substances such as bromelain.