Quercetin is a flavonoid antioxidant found in pigmented fruits and vegetables. Berries, onions, grapes and apples all provide good dietary sources of quercetin. Lab studies have shown that quercetin may benefit heart health and may also help to prevent allergy symptoms as well as cancer (UMMC). Talk to your doctor or dietician to learn more about how quercetin-containing foods may help you to maintain optimal health.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
The University of Maryland Medical Center explains that quercetin has anti-inflammatory and antihistamine properties that may help to reduce allergy symptoms 1. Quercetin may also help to prevent cancer, and it may provide benefits for the heart and circulatory system, as the antioxidant properties of quercetin may help to reduce levels of LDL cholesterol. Quercetin supplements have also been shown to reduce blood pressure in people with hypertension.
- The University of Maryland Medical Center explains that quercetin has anti-inflammatory and antihistamine properties that may help to reduce allergy symptoms 1.
- Quercetin may also help to prevent cancer, and it may provide benefits for the heart and circulatory system, as the antioxidant properties of quercetin may help to reduce levels of LDL cholesterol.
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Fruits and vegetables are a good natural source of quercetin. According to the University of Maryland Medical Center and "Psychology Today," citrus fruits, apples, parsley, red wine and tea all contain quercetin 12. Dark pigmented fruits such as berries and olives also provide quercetin. Quercetin supplements are available at most health food stores but may have adverse effects if taken in large quantities or used over a long period of time.
- Fruits and vegetables are a good natural source of quercetin.
- Dark pigmented fruits such as berries and olives also provide quercetin.
Apples supply a significant dietary source of quercetin, according to a report in Psychology Today 2. The U.S. Department of Agriculture finds that fresh, whole apples supply about 4.4 milligrams of quercetin for every 100 grams of apple. As a medium-sized apple is typically about 150 grams, apples may contain up to about 10 milligrams of quercetin each. To optimize quercetin content, it is important to also eat their pigment-rich skin. Apples without skin contain less than half the amout of quercetin as whole apples. Apple juice typically contains less than one-tenth the amount of quercetin in a whole apple.
- Apples supply a significant dietary source of quercetin, according to a report in Psychology Today 2.
- Apples without skin contain less than half the amout of quercetin as whole apples.
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Talk to your doctor to learn more about how a diet rich in fruits and vegetables can help you to maintain optimal health. As noted by "Psychology Today," diets rich in flavonoids such as quercetin may have protective benefits for your brain as well your heart 2. Nutrition scientists such as Chang Y. Lee advocate adding natural sources of quercetin to your diet rather than taking quercetin supplements, which may be harmful if taken in large quantities or in combination with certain medications.
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- University of Maryland Medical Center: Quercetin
- Psychology Today: An Apple A Day
- Memorial Sloan Kettering Cancer Center. Quercetin. Updated December 6, 2016.
- Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and its anti-allergic immune response. Molecules. 2016;21(5):623. doi:10.3390/molecules21050623
- Serban MC, Sahebkar A, Zanchetti A, et al. Effects of quercetin on blood pressure: a systematic review and meta-analysis of randomized controlled trials. J Am Heart Assoc. 2016;5(7). doi:10.1161/JAHA.115.002713
- Kressler J, Millard-stafford M, Warren GL. Quercetin and endurance exercise capacity: a systematic review and meta-analysis. Med Sci Sports Exerc. 2011;43(12):2396-404. doi:10.1249/MSS.0b013e31822495a7
- Askari G, Ghiasvand R, Paknahad Z, et al. The effects of quercetin supplementation on body composition, exercise performance and muscle damage indices in athletes. Int J Prev Med. 2013;4(1):21-6.
- Lam TK, Rotunno M, Lubin JH, et al. Dietary quercetin, quercetin-gene interaction, metabolic gene expression in lung tissue and lung cancer risk. Carcinogenesis. 2010;31(4):634-42. doi:10.1093/carcin/bgp334
- Penn State Hershey Milton S. Hershey Medical Center. Quercetin. Updated October 19, 2015.
- Jin F, Nieman DC, Shanely RA, Knab AM, Austin MD, Sha W. The variable plasma quercetin response to 12-week quercetin supplementation in humans. Eur J Clin Nutr. 2010;64(7):692-7. doi:10.1038/ejcn.2010.91
- Zhang M, Swarts SG, Yin L, et al. Antioxidant properties of quercetin. Adv Exp Med Biol. 2011;701:283-9. doi:10.1007/978-1-4419-7756-4_38
Chad Stone is a medical scientist based in the Pacific Northwest. Since 2003, Dr. Stone has has published high-profile articles on the molecular mechanisms of cardiovascular disease and cancer in journals such as Blood and the Journal of the American Heart Association. Dr. Stone is a specialist in blood biology as well as cancers of breast, colon, kidney and other tissues.