La quercetin is a natural pigment found in many fruits, vegetables and grains; it is one of the most important antioxidants in our diet and helps the body to fight the damage caused by free radicals, linked to chronic diseases.
Furthermore, the antioxidant properties of quercetin can help arreduce inflammation, allergy symptoms and blood pressure.
Index
What is quercetin?
Quercetin is a natural pigment belonging to the family of flavonoid plant compounds; flavonoids are present in:
- fruit
- vegetables
- grains
- tea
- wine
These antioxidants are linked to several health benefits, including reduced risk of heart disease, cancer, and degenerative brain disorders.
Quercetin is the most abundant flavonoid in the diet; it is estimated that on average an adult subject does consume 10-100 mg per day from a variety of food sources.
Health benefits
Quercetin offers several health benefits:
- reduction of inflammation: high levels of free radicals can promote chronic inflammation; quercetin helps reduce inflammatory markers.
- reduction of allergy symptoms: Quercetin can block enzymes involved in inflammation and suppress chemicals that promote inflammation, such as histamine, responsible for allergic symptoms.
- anti-tumor effects: Quercetin may help suppress cancerous cell growth and induce cell death in prostate cancer.
- reduced risk of brain disorders: The antioxidant properties of quercetin can help protect against degenerative disorders, such as Alzheimer's disease and dementia.
- decreased blood pressure: Quercetin appears to have a relaxing effect on blood vessels.
- fights aging: can help rejuvenate or eliminate aging cells and reduce aging markers.
- physical performance: its intake can give an edge in the performance of resistance exercises.
- blood glucose control: Quercetin may reduce levels of cup sugar in fasting blood to protect against diabetes complications.
Food sources
Quercetin occurs naturally in many plant-based foods, especially in the peel or outer layer; it is found mainly in:
- capers
- pepperoni
- onions
- shallot
- asparagus
- cherries
- tomatoes
- red apples
- Red grapes
- broccoli
- berries
- tea
Dosage and supplementation
It is possible to buy it in the form of a food supplement in capsules or in powder form; the typical dosage ranges from 500 to 1000 mg per day.
This flavonoid has a low bioavailability, so the body absorbs it badly; this is why supplements can include various compounds such as vitamin C or digestive enzymes such as bromelain, which increase its absorption.
Effetti collaterali
Quercetin is generally safe to consume, both in natural forms and as a supplement, with little or no side effects; in some cases an intake greater than 1000 mg per day can cause mild symptoms such as headache, stomach pain or tingling sensations.
As with any supplement, it is always advisable to inform your doctor before starting its intake, as it may have interactions with some antibiotics and blood pressure medications.
Have you ever taken this flavonoid? Did you know its properties? Let us know in the comments and don't forget to follow us on our Telegram page
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