Foods rich in quercetin are a great way to stimulate and strengthen the immune system, as quercetin is an antioxidant substance that eliminates free radicals from the body, preventing damage to cells and DNA, and can therefore prevent the appearance of cancer, for example.
In addition, foods considered functional due to the presence of quercetin have anti-inflammatory and antihistamine action that help protect against heart disease and relieve some symptoms of allergic problems, such as runny nose, hives and swelling of the lips.
Generally, the foods richest in quercetin are fruits and vegetables, as quercetin is a type of flavonoid that gives color to these foods. So, fruits like apples and cherries, or other foods like onions, peppers or capers are among the richest in quercetin.
What is Quercetin for
Quercetin is widely used to prevent the onset of various health problems and, therefore, it can be used to:
- Strengthen the immune system; Eliminate the accumulation of free radicals in the body; Reduce bad cholesterol (LDL) levels; Decrease the chances of having a heart attack or stroke; Reduce the symptoms of food or respiratory allergies.
In addition, quercetin can also be used to help prevent the development of cancer or to complement the clinical treatment of various types of cancer, as it is able to improve the immune system.
List of foods rich in quercetin
| Food (100 g) | Quercetin amount |
| Capers | 180 mg |
| Yellow pepper | 50.63 mg |
| Buckwheat | 23.09 mg |
| Onion | 19.36 mg |
| Cranberry | 17.70 mg |
| Apple with peel | 4.42 mg |
| Red grape | 3.54 mg |
| Broccoli | 3.21 mg |
| Canned cherries | 3.20 mg |
| Lemon | 2.29 mg |
There is no recommended dose for the daily amount of quercetin, however, it is advisable not to exceed 1 g of quercetin per day, as it can cause kidney damage, contributing to the onset of kidney failure, for example.
In addition to these foods, quercetin can also be taken in the form of dietary supplements, being sold alone or in combination with other substances such as Vitamin C or Bromelain. Learn more about these supplements at Quercetina.
