Food rich in quercetin: Capers, goji berries, sakura leaves, asparagus, red onions, cranberries, berries, apples, cabbage, okra, spinach, elderberries, red grapes, raspberries, raw black plums and peppers.
You may never have heard of quercetin like other flavonoids. It is a pigment and antioxidant that is common in fruits and vegetables. It is true that many factors lead to the deterioration of the cells in your body. For example, the consumption of soft drinks, processed foods, certain household chemicals, personal care products or toxic environments contributes to the formation of free radicals and oxidation that affect the cells and tissues in the organs.
If left untreated, this condition leads to chronic diseases such as cancer, diabetes, degenerative diseases and cardiovascular diseases, which can be fatal. Nutritionists have discovered that a diet rich in antioxidants is necessary to combat oxidative stress, prevent premature cell aging and protect organs. In addition, numerous studies have shown that quercetin has antioxidant effects, which are necessary to combat free radicals and oxidation.
If you’re looking for nutritional advice, here’s a list of 16 great quercetin fortified foods you should eat every day.
Top 16 quercetin-rich foods
Capers have a pungent taste that makes them an essential ingredient in many Mediterranean recipes. You can find them in small or large format. In addition to adding flavour to food, these capers are part of existing foods. This food source is rich in flavonoid compounds, so it also contains a high amount of quercetin. From 100 grams capers you can get up to 180 mg quercetin.
2. Goji berries
Many fitness addicts consume dried goji berries to build up vitamin A and iron in the body. Did you know that goji berries are also rich in quercetin? You can take 14 mg of this antioxidant from a single serving of goji berries.
3. part with the cross
These lesser known leaves belong to the parsley family. Nevertheless, the shovel blade is widespread in some parts of Europe. In addition to parsley or coriander, try adding macaroni leaves to salads, soups and stews. These leaves are filled with quercetin and provide up to 170 mg of nutrients needed to combat health risks.
The inclusion of asparagus in your diet can significantly improve your overall health. This versatile vegetable is rich in nutrients, including 15 mg quercetin. A portion of cooked asparagus ideally covers the daily requirement for quercetin. Cooked asparagus should be included in the diet of children in order to store nutrients in the body.
5. Red Onion
A considerable amount of flavonoids can be obtained from ordinary red onions without much effort. Red onions provide 19.93 mg quercetin, whether you eat them raw or add them to your diet. Regular consumption of red onions can prevent heart disease, coughs and colds and reduce the risk of cancer. However, avoid eating too large quantities of onions, as this leads to acidity or burning on the breast.
Cranberries are the power of quercetin. From 100 grams of cranberries you can get 15 mg of this nutrient, which is very similar to aronia berries. Health experts have determined that fresh cranberries should be picked in order to obtain quercetin and other health benefits.
All kinds of berries, such as strawberries or raspberries, contain significant amounts of quercetin. You can include any variety in your diet to get the flavonoid. The berries go well with regular yoghurt, oatmeal, cereals and smoothies. So they can be a tasty way to get quercetin.
Farm apples are ideal for many nutrients. A whole apple can also yield 19 mg quercetin. Nutrients are both in the flesh and in the skin. Therefore, whole fruit should be eaten whole or added with the peel in smoothies and other recipes.
This superfood contains only 36 calories and an enormous amount of nutrients such as fibre, vitamin A, vitamin E and magnesium. Without a doubt, a cup of kale cures indigestion and prevents the risk of stomach problems. Nutritionists recommend including kale in your diet because it contains 7.71 mg quercetin. If you are not a fan of supplements, you should consume kale without thinking twice about it.
People who want to increase their quercetin intake should eat a boiled bumpule. In many parts of the world, okra is not as common as onions or apples, leading to a shortage of quercetin in children and adults. Prepared okra is a safe way to get up to 21 mg flavonoids.
Studies have shown that this green leafy vegetable protects the stomach mucosa and keeps ulcers at bay. Eating spinach every day also removes toxins from the large intestine. However, recent studies have shown that one cup of spinach leaves provides 4.86 mg of quercetin, which is sufficient to meet your daily needs.
Many European countries produce elderberries, which are appreciated for their nutritional value. Elderberries are a reservoir of antioxidants such as anthocyanins and quercetin. You can get up to 27 mg quercetin from elderberries, which is enough for your daily needs.
13. Red grapes
You can replace the supplements with red grapes when it comes to quercetin. Red grapes are known to improve general health due to their flavonoid content. This grape variety provides significant amounts of vitamin K, vitamin C, B vitamins, riboflavin, thiamine, carotenes, pyridoxine and 3.54 mg quercetin. So eat a handful of red grapes and get the healthy nutrients without too much effort.
14. Aronia berries
Aronia or aronia is considered an energy source for various compounds such as quercetin. A portion of these berries can produce up to 19 mg quercetin. You can combine aronia berries with other fruits or eat them whole to provide your body with flavonoids.
15. ? Raw black plums
Black plums provide 12.5 mg quercetin. This fruit is low in calories and contains saturated fat. Because they belong to the peach and nectarine family, raw black plums can be a safe source of antioxidants that protect your overall health from possible harm.
16. Sweet pepper
Quercetin content varies in peppers. Red and cracked peppers contain significant amounts of quercetin, which should be included in the daily diet. Other peppers, such as green, yellow or orange, also have low levels of antioxidants.
Quercetin can be found in colourful fruit and vegetables. Taking antioxidants from natural sources is a healthy idea. However, avoid eating too much quercetin to avoid negative effects on your health.