What foods are rich in quercetin?
According to the American Cancer Society, quercetin is a naturally occurring substance belonging to a family of nutrients known as flavonoids. It is known for its antioxidant property and has been praised for all kinds of positive health results, from allergy relief to cancer prevention. Quercetin gives certain type of foods its color, and can be found in a range of plant-based items such as fruits and vegetables.
Fruits
Almost every type of fruit and vegetable contains some type of flavonoid. Fruits that contain the compound are mainly those that are dark in color. Apples contain high amounts of antioxidants, including quercetin. The skins of apples hold most of the fruit's antioxidants, and some types of apples contain more healthful compounds than others. Red Delicious, Ida Red and Northern Spy apples rank as the healthiest. The flavonoid found in apples can help improve memory and may help ward off Alzheimer's disease. Other fruits like red or black grapes, blueberries, blackberries and cherries all contain this substance, explains the University of Maryland Medical Center.
Tea
Both green and black tea contain relatively high levels of this compound. A red tea called Rooibos also contains the substance, although at lower levels than found in other types of tea. Black decaffeinated tea holds the most quercetin, followed by green tea and then caffeinated black tea, according to the United States Department of Agriculture. Brewed tea contains more antioxidants than bottled tea. Green tea is especially rich in the antioxidant catechin, another anti-carcinogen. Dry green tea contains roughly three-and-a-half times more catechins than dry black tea, according to the USDA.
Vegetables
The Linus Pauling Institute reports that quercetin and other flavonol flavonoids are found in onions, scallions, kale and broccoli. The World's Healthiest Foods cautions that cooking onions will decrease the level of flavonoids. Eating the vegetable raw offers you up to 30 percent more than in its cooked state. The American Cancer Society adds that leafy green vegetables also contain it. If you do not eat any of these foods and have a limited palate for the fruit as well, ask your doctor about the possibility of taking quercetin(117-39-5) supplements to reap the associated health benefits. Supplement doses range from 50 to 500 mg daily.
Others
Red wine has several health benefits due to its composition. Catherine Rice-Evans and Lester Packer say in their book "Flavonoids in Health and Disease," that red wine is an abundant source of quercetin and is even more appealing due to the key ingredient resveratrol, which is beneficial to your heart. Both function as antioxidants that can help to prevent heart disease.
Quercetin and other kinds of flavonoids are plant-based chemicals, therefore several herbs contain the beneficial antioxidant. It is present in herbs and spices commonly found in the kitchen pantry, such as thyme and parsley.
Fruits
Almost every type of fruit and vegetable contains some type of flavonoid. Fruits that contain the compound are mainly those that are dark in color. Apples contain high amounts of antioxidants, including quercetin. The skins of apples hold most of the fruit's antioxidants, and some types of apples contain more healthful compounds than others. Red Delicious, Ida Red and Northern Spy apples rank as the healthiest. The flavonoid found in apples can help improve memory and may help ward off Alzheimer's disease. Other fruits like red or black grapes, blueberries, blackberries and cherries all contain this substance, explains the University of Maryland Medical Center.
Tea
Both green and black tea contain relatively high levels of this compound. A red tea called Rooibos also contains the substance, although at lower levels than found in other types of tea. Black decaffeinated tea holds the most quercetin, followed by green tea and then caffeinated black tea, according to the United States Department of Agriculture. Brewed tea contains more antioxidants than bottled tea. Green tea is especially rich in the antioxidant catechin, another anti-carcinogen. Dry green tea contains roughly three-and-a-half times more catechins than dry black tea, according to the USDA.
Vegetables
The Linus Pauling Institute reports that quercetin and other flavonol flavonoids are found in onions, scallions, kale and broccoli. The World's Healthiest Foods cautions that cooking onions will decrease the level of flavonoids. Eating the vegetable raw offers you up to 30 percent more than in its cooked state. The American Cancer Society adds that leafy green vegetables also contain it. If you do not eat any of these foods and have a limited palate for the fruit as well, ask your doctor about the possibility of taking quercetin(117-39-5) supplements to reap the associated health benefits. Supplement doses range from 50 to 500 mg daily.
Others
Red wine has several health benefits due to its composition. Catherine Rice-Evans and Lester Packer say in their book "Flavonoids in Health and Disease," that red wine is an abundant source of quercetin and is even more appealing due to the key ingredient resveratrol, which is beneficial to your heart. Both function as antioxidants that can help to prevent heart disease.
Quercetin and other kinds of flavonoids are plant-based chemicals, therefore several herbs contain the beneficial antioxidant. It is present in herbs and spices commonly found in the kitchen pantry, such as thyme and parsley.
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