Best Natural Sources of Quercetin
Quercetin is full of amazing properties that can leave you feeling healthier and happier. This multi-talented compound is known to support a healthy histamine response.* It is a remarkable flavonoid because it maintains immune balance and helps stop the downward-spiral caused by airborne irritants such as pollen. Best of all, it’s actually quite easy to find in lots of foods you see at the grocery store, and many that you probably already have in your kitchen at home right now.
Several fruits and vegetables contain quercetin, but there are some that contain more than others. Here is a quick reference guide to know which foods will provide you with the greatest benefits from the power of quercetin:
Why Quercetin?
Why should you search for quercetin-rich foods to incorporate into your diet? The list goes on and on. Quercetin has been proven to provide the following benefits:
- Full of antioxidants and free-radicals
- Anti-inflammatory properties (which reduces pain)
- Decreased risk of cancer
- Lower risk of heart disease
- Decreased blood pressure
- Helps with allergy symptoms
- Increases stamina and cardiovascular health
- Nourishes your skin
- Controls stress levels
- Maintains immune balance
- Supports a healthy histamine response
Also, a diet focused on natural sources of quercetin will be chock-full of foods high in fiber, vitamins, minerals, and other antioxidants. Because of the properties in quercetin, incorporating foods rich with this flavonoid into your diet is a surefire way to improve your overall health.
Shop the Vegetable Aisle
When looking to add quercetin to your diet, start with veggies. Begin by adding kale to your diet. Kale has 23 milligrams of quercetin per 100 grams, which is seven times the amount of quercetin found in broccoli! This leafy green not only gives you a major dose of quercetin, but also fiber and iron, and plenty of nutrients. There’s a reason it’s taken off in popularity, and it’s because of its health benefits.
Another vegetable you may not eat often, but is loaded with quercetin: Okra. Okra contains 21 milligrams of quercetin per 100 gram sample. You can easily roast it for a delicious side to accompany any meal!
Other vegetables you may already eat that are rich in quercetin? Try tossing some of these in your cart the next time you’re at the grocery store or farmer’s market:
- Onions
- Asparagus
- Hot green chile peppers (raw)
- Red leaf lettuce
- Romaine lettuce
- Sweet red peppers
- Raw spinach
- Snap beans
Fill Up on Fruit
One of the best fruits to provide you with a healthy dose of quercetin? Apples! An apple a day truly does keep the doctor away. The only stipulation here is that you have to eat the skin to get the benefits. Apple skins contain 19 milligrams of quercetin per 100 gram sample, while the flesh of the apple provides only minimal traces of quercetin, but lots of other great nutritional values, so don’t ditch the flesh!
Another great fruit bursting with flavor and quercetin is the cranberry. Fresh cranberries offer 15 milligrams of quercetin in every 100 gram sample. Dried, sweetened cranberries don’t provide nearly as many, so be sure to incorporate fresh cranberries into your next salad for added zip and extra nutrition.
You can also try some of the following fruits for quercetin. Mix them into your morning smoothie or eat them on their own for the healing benefits of quercetin, along with vitamins, minerals, nutrients, and fiber. It’s a great way to start the day! In general, fruits that are dark red or blue have the highest levels of quercetin.
- Goji berries
- Elderberries
- Raw black plums
- Blueberries
- Chokeberries
- Black currants
- Cherries
Helpful Hints for Benefiting from Quercetin
One other food that contains a major amount of quercetin that may surprise you is capers, which contain a whopping 234 milligrams of quercetin per 100 grams, so sprinkle some of these flavorful blooms into your next salad or pasta dish, season a sauce, or top off seafood for a burst of quercetin and a great taste, all in one. Capers are high in sodium, so be sure rinse them off before cooking with them to cut down on their sodium content and saltiness.
Keep in mind that Quercetin doesn’t hold up to hot or boiling water all that well, so the more raw, uncooked food sources you can add into your diet, the better off you will be. You don’t want to miss out, so skip the boiling and eat it raw, or roast, bake, or cook in a skillet to ensure you get the most from your meal.
If you’re looking to reap the benefits of quercetin, Airloom is made of pure, American-sourced, potent quercetin, so no matter your lifestyle, you can breathe a little easier. Support your health regimen and try the other ingredients in Airloom, all chosen for their unique abilities to support a healthy immune and respiratory system.
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