Quercetin is a pigment that gives fruits and vegetables their color. It is abundant in plant tissues such as epidermis and leaves, and its production is promoted by exposure to light or sunshine. In addition to “photochemical,” “polyphenol,” and “flavonoid,” quercetin has been called “photochemical” by some.
The fact that it is created by plants gives it the photochemical moniker, and the potent antioxidant capabilities that it possesses make it a very desirable nutrient to include in the diet of humans. As a potent phytochemical with a high concentration of antioxidant components, quercetin has been shown to provide a number of health benefits, many of which have been confirmed by scientific research.
WebMD states that quercetin’s potential to reduce blood pressure and cholesterol and to relax blood vessels makes it a powerful cardiovascular system enhancer. Its capacity to enhance blood flow is also a huge boon to men’s sexual health, as it can help avoid the decreased blood flow that can cause erectile dysfunction.
Increased blood flow, decreased inflammation, and protection of brain cells from toxins are all ways in which quercetin has been associated with better brain health. Its potent antioxidant capabilities also mean it can help reduce the risk of cancer by preventing the growth of lung cancer and leukemia cells, and the risk of Alzheimer’s disease and other neurodegenerative illnesses of the brain.
What are some of the best sources of this crucial nutrient, given the health benefits we’ve discussed in relation to quercetin-rich foods? To one’s fortune, quercetin can be found in abundance in many different types of fruits and vegetables. This article takes a closer look at some of the foods and drinks that WebMD recommends as good sources of quercetin:
1) Onions
Due to its versatility as a flavor enhancer, onion is one of the most often used ingredients in the culinary industry. The presence of flavonoids like quercetin in it is thought to be responsible for some of its health advantages. All onions have the antioxidant quercetin, but the red and yellow kinds have much more of it, along with other minerals and vitamins like biotin.
2. Kale
When it comes to cruciferous vegetables, kale is a powerhouse due to its amazing nutrient profile, which includes fiber, antioxidants, calcium, vitamins C and K, iron, and other nutrients that can aid in the prevention of a wide range of health issues. Rich in quercetin, an antioxidant associated with a reduced risk of inflammation and cancer.
3 Tomatoes
In addition to being one of the most consumed fruits worldwide, tomatoes are also a primary source of the antioxidant lycopene, which has been linked to health advantages like a lower risk of cardiovascular disease and cancer. Tomatoes are an excellent source of many important nutrients, including vitamin C, potassium, folate, and vitamin K, and also quercetin, with cherry tomatoes containing the highest concentration of this phytochemical.
4. Broccoli
Broccoli is one of the healthiest and most popular vegetables on the globe because it contains a wide variety of beneficial nutrients. Broccoli is an excellent source of fiber, protein, vitamins C, A, K, folate, potassium, phosphorus, and selenium, just to name a few. Broccoli also has a high level of quercetin and another flavonoid, kaempferol, in addition to the nutrients already stated.
5. Blueberries
Berries have an amazing nutrient profile, which contributes to the widespread belief that they are nutritious. Berries also have many health advantages to show for their nutrient profile. Although red wine has been linked to health benefits due to its antioxidant resveratrol, blueberries are often regarded as having the highest quercetin level of any food. Blueberries are also known to have 17 other distinct phytochemicals.
6. Apples
Apples, another popular fruit, are said to be an excellent source of quercetin, and according to WebMD, they also include four other phytochemicals, in addition to the helpful fiber known as pectin. Apples are a good source of pectin. However, it is recommended that to get the full benefits of quercetin, you should consume your apples unpeeled. It follows that replacing entire apples with apple juice may limit your body’s ability to absorb the beneficial quercetin found in apples.