Quercetins are substances found in plant foods. It is a antioxidant pigment also called quercetol. Medicinal plants and so-called "superfoods" owe their virtue to this flavonoid material. To further illustrate about quercetin, it is worth determining where can it be encountered, by what will it be consumed and what are its health benefits.

Quercetin: what are they consumed by?

Quercetin is a natural substance that has many beneficial properties for the body. While it is highly recommended to absorb it, it is important to know how we should incorporate it intoour diet.

Foods rich in quercetin

Quercetin is an antioxidant very effective. Found in human diet, it plays an important role inhealth status and metabolism. Although it is possible to obtain quercetin as a dietary supplement, it is however advisable to prefer purely natural solutions.

Here is a list of natural foods rich in quercetin.

Capers

At the top of the list, capers are the record holder in quercetin content with a level of 0.180%. This condiment of European origin has a rather strong taste, but particularly tasty as a seasoning to various preparations. Generally, they are kept in a vinegar bottle. There are also very exquisite candied capers.

Yellow bell pepper

Yellow bell pepper is also a food rich in quercetinwith a level equivalent to 0.050%. However, in order to keep this high content, it is advisable not to let it ripen, because the flavonoid content decreases up to eight times during its ripening. By consuming the bell bell pepper, you will also benefit from its vitamins. Otherwise, it is a very effective slimming ally.   

Buckwheat

At 0.023%, buckwheat is also rich in the nutrient flavonoid. It is a very original cereal that had not, until today, undergone any genetic alteration. Consumption of this food is often recommended tostrengthen the immune system, especially as part of the protection against cancer. This is due to its high quercetin content.

The onion

You ordinarily encounter it in your daily diet, onion has a high composition of quercetin with a level of 0.019%. This flavonoid content is however variable from one variety to another. For example, red onion has a high content compared to other species.

Blueberries

Blueberries owe their antioxidant virtue to the amount of quercetin they contain. Each berry contains 0.017% flavonoids. In all its states, this fruit always retains its benefits. Otherwise, blueberries also have many therapeutic virtues associated with their antioxidant property.

The unpeeled apple

Apple, too, has a high quercetin content with a ratio of 0.004%. However, in order for it to keep its antioxidant properties with its flavonoid substances, it is rather advised to consume it with its skin. Indeed, this fruit, unpeeled, preserves all its nutrients as well as their many benefits.

The red grape

With a very exquisite flavor, draw from the red grape the needs of your body in flavonoid substances. This has high quercetin content at 0.003%. This makes this fruit a very effective antioxidant for health. However, its high sugar composition means that it should still be consumed in moderation.

Broccoli

Rich in quercetin, broccoli Is a antioxidant vegetable. When raw, this property is largely consistent, with a flavonoid content equivalent to 0.003. This number decreases when it is cooked. For this purpose, it is advisable to prefer raw recipes or at the limit, steamed.  

What are the benefits of quercetin?

Quercetin has many benefits to the body. It offers several therapeutic properties to some of the foods we eat.  

Quercetin: an anti-inflammatory and anti-pain agent

Flavonoid substances act in the body and reduces inflammation. For this, it prevents many diseases related to it such as high cholesterol, gout, viral infections, prostate disease, insulin spikes and diabetes.

Quercetin against allergy and asthma

Naturally, quercetin has antihistamine properties. Hence it is able to reduce allergic reactions on the change of season, hay fever, itching or even cases at the extreme like asthma. At the same time, the effects of these allergies are also reduced such as watery eyes, runny nose and coughing.

Quercetin: for a good heartbeat

The antioxidant properties of quercetin allow it to reduce oxidative stress. This acts positively in the heart rate by decreasing cardiovascular problems. This is why the consumption of fruits and vegetables rich in quercetin is recommended as part of the treatment of high blood pressure problems.

Quercetin to fight cancer

According to a study conducted at Boston University, the antioxidant properties of quercetin would fight cancer. It is a natural approach to tumors. It is believed to havechemopreventive activity. To this end, as part of cancer treatment, foods rich in quercetin are highly recommended.

Sources:

http://lebienetrepourtous.com/2018/06/13/7-avantages-prouves-de-la-quercetine/
https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=quercetine_ps
https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=quercetine_ps