Quercetin is a color found in numerous fruits, plants, and other vegetables. Quercetin is an antioxidant with powerful properties and can help fight certain illnesses, like heart disease.
The body can absorb quercetin by eating an energizing diet or taking supplements.
This article discusses the possible advantages of quercetin. It also discusses the potential negative side consequences.
How do I know quercetin?
Quercetin is an ole, which is a subcategory of flavonoids.
Flavonoids are phytochemical substances in plants, fruits, herbs, vegetables, and nuts. Humans are not able to produce
quercetin within their bodies. However, many fruits, vegetables, and drinks contain it.
Drinks and foods that contain quercetin are:
- Broccoli
- onions
- peppers
- Buckwheat
- capers
- Brassica vegetables
- apples
- grapes
- Berry
- tea
- wine
- Many seeds and nuts
Quercetin is among the most well-studied and widely used flavonoids.
8 advantages of quercetin
The health benefits quercetin may provide can include:
- combating free radicals
- reducing inflammation
- reducing cancer risk
- The reduction of the risk of developing the development of
- alleviating allergies
- decreasing the risk of contracting infections
- reduce the risk of developing heart health
- lower blood pressure
1. Combating free radicals
Quercetin is an antioxidant with anti-inflammatory properties.
Antioxidants can protect cells from damaging oxidation. Oxidative damage occurs when a high concentration of free radicals in the body degrades antioxidant defenses. The medical term for this is oxidative stress.
Free radicals are unstable compounds that could raise the likelihood of illness and accelerate aging. The body generates free radicals in its regular metabolism, such as energy production.
But, various external factors can influence free radical formation, for example:
- pollution
- cigarette smoke
- radiation
- sun exposure
- stress
- alcohol consumption
- Chemical toxic chemicals
- greenhouse gases
Quercetin is a more potent antioxidant than vitamins C, E or beta carotene.
2. Reducing inflammation
Inflammation is the body's normal response to injuries and stress and generally helps it heal itself. However, chronic inflammation may cause harm and contribute to specific health issues. Quercetin helps to reduce inflammation within the body.
A diet that is rich in quercetin-rich food items may assist in controlling inflammation, it's not clear the extent to which taking high doses of quercetin supplements is beneficial in the reduction of inflammation markers
3. Lowering the risk of developing cancer
Research suggests that a diet rich in flavonoid-rich fruits and vegetables may reduce the chances of developing certain types of cancer and reduce the growth of cancerous cells. However, further research is needed to determine the causal links between the intake of quercetin and the risk of cancer.
4. Beneficiating neurological health
Quercetin can lower the risk of developing neurodegenerative diseases like Parkinson's and Alzheimer's diseases.
Oxidative stress is a factor in the onset of neurodegenerative diseases. It is triggered by an imbalance of free radicals within the body. Quercetin's antioxidant properties can help fight free radicals.
A study from 2021 showed that quercetin-rich onion consumed for 24 weeks
reduces age-related cognitive decline. Studies on animals have also demonstrated quercetin has an anti-depressant effect on cognitive decline in Alzheimer's disease.
research is still ongoing; however, doctors do not currently prescribe quercetin for neurodegenerative disorders such as Alzheimer's.
5. Eliminating symptoms of allergies
Further results of Pharmacognosy Review suggest that quercetin may be a potent antihistamine since it stops histamine's release from cells.
Quercetin's anti-allergy properties might make it a useful supplement for people suffering from allergies, particularly rhinitis. However, further research is required to prove these benefits. Individuals with allergies shouldn't take supplements with quercetin unless they are directed to do so by a medical expert.
6. Effects of Antibiotics and Antivirals
Quercetin is a natural antibacterial compound with antiviral properties. Tests in the lab show quercetin can inhibit the growth of numerous bacteria.
- Salmonella enteritidis
- Staphylococcus aureus
- Escherichia coli
- Proteus
- Aspergillus flavus
Quercetin, as well as other flavonoids, can assist in the prevention of the development of several viruses.
7. Lowering the risk of developing heart disease
Diet plays a vital part in reducing the risk of cardiovascular illnesses, such as strokes and heart diseases. Because fruits and vegetables contain flavonoids, eating them more often can reduce the chance of developing these diseases.
Quercetin has been found to protect heart health by reducing blood vessel problems and endothelial dysfunction and decreasing risk factors for heart disease, such as high blood pressure and atherosclerosis.
8. Lowing blood pressure by lowering high blood pressure
According to an analysis from 2019, supplementation with quercetin could be an excellent method to lower blood pressure.
Additional research has shown that there were people who were overweight and had a quercetin supplement that contained 150 milligrams (mg)
Every day, the participants were found to have less dangerous cholesterol levels in their blood and decreased systolic blood pressure. Systolic blood pressure measures blood vessels' pressure in the heartbeat.
Dosage
The body can absorb quercetin through diets that include various fruits and vegetables every day.
Onions are among the most abundant sources of dietary flavonoids that you can consume, supplying 28.4-48.6 milligrams (mg)of quercetin for every 100 grams.
Quercetin is offered as a diet supplement, generally in doses of 500-1000 mg per day.
Supplements could also contain other ingredients, like bromelain or vitamin C, that can help your body absorb quercetin more efficiently.
Risks and side effects
The natural antioxidants found in vegetables and fruits can be beneficial if consumed in a healthy and balanced diet.
However, quercetin may be a drug interaction, and therefore, people should consult their physician before taking supplements.
Summary
Quercetin is a flavonoid present in both vegetables and fruits. It provides a broad range of health benefits, and people can benefit from consuming many fruits and vegetables in their diet.
Many studies have discovered the potential benefits of quercetins, but the majority of them were animal or in vitro research.
Further studies on humans are vital to fully comprehend the advantages and negative effects.
If someone is considering supplementing their diet with quercetin, they should seek the advice of a healthcare expert first.