The Benefits of Quercetin
Quercetin contains powerful antioxidant properties and may help protect you against certain diseases.
Quercetin is a natural pigment found in many plants, fruits, and vegetables. It’s one of the most abundant antioxidants in the diet and helps your body fight free radical damage, which is linked to chronic disease. Its antioxidant properties may help reduce inflammation and blood pressure. You can consume quercetin through a balanced diet or by taking supplements.
What is Quercetin?
Quercetin is a flavonol, which is a sub-category of flavonoids, that has a variety of health benefits. Flavonoids function as antioxidants inside the body that fight damage caused by free radicals, helping to combat chronic conditions. Quercetin is the most abundant flavonoid in the diet, but our bodies cannot make quercetin naturally. This means we have to rely on many fruits, vegetables, and drinks that contain it.
Examples of foods and drinks that contain quercetin include:
Many nuts and seeds
Benefits of Quercetin
Research has shown that quercetin’s antioxidant properties are linked to many potential health benefits. Some possible health benefits of quercetin include the following.
1. May Reduce Inflammation
Inflammation is the body’s natural response to stress and how it protects itself from harm. Inflammation may help the body heal from certain injuries and conditions. However, chronic inflammation can harm the body and lead to certain conditions including certain cancers, as well as heart and kidney disease. Quercetin contains anti-inflammatory effects that may help reduce inflammation and swelling.
2. Fights Free Radicals
Quercetin contains antioxidants that help protect cells against oxidative damage. Oxidative damage occurs when free radicals overwhelm the body’s antioxidant defense mechanisms. Free radicals form through regular metabolic processes (energy production) and are unstable molecules that can increase disease risks.
Other external factors may increase free radical production. Examples include:
Quercetin acts as a powerful antioxidant that helps maintain the health of our cells, acting as a natural defense against any harmful invaders.
3. Benefits Neurological Health
Quercetin may reduce the risk of certain neurodegenerative diseases, including Alzheimer’s or Parkinson’s disease. Many neurodegenerative diseases are caused by oxidative stress which occurs when there is an imbalance of free radicals in the body. Quercetin’s antioxidant properties may help fight these free radicals.
A 2020 animal study found that quercetin had a protective effect against cognitive impairment in Alzheimer’s disease. While research is still ongoing, the antioxidants in quercetin may be responsible for the potential protective effects against serious illnesses such as brain disease.
4. May Reduce Blood Pressure and Reduce Heart Disease Risks
Nearly half of American adults have high blood pressure, which can increase their risk of heart disease, the leading cause of death in the U.S. Research suggests that quercetin may help reduce blood pressure levels. In one study, people who were overweight and took a 150 mg quercetin supplement had lower levels of harmful cholesterol in their blood, which reduced their blood pressure levels significantly. This suggests that quercetin also plays a role in heart health by reducing heart disease risk factors such as high blood pressure.
5. May Reduce the Risk of Cancer
Quercetin’s antioxidant properties may mean it also contains cancer-fighting properties. In a review of test tube and animal studies, researchers found that quercetin suppressed cell growth and influenced cell death in prostate cancer cells. Research is still ongoing and human studies are still needed before quercetin can be administered as an alternative cancer treatment.
Increase Your Quercetin Intake
Quercetin is found naturally in many plant-based foods, especially in the outer layer or peel. You can also increase the amount of quercetin in your diet through dietary supplements. Quercetin supplements typically range from 500-1,000 mg per daily serving and are available in many forms, including capsules and powders. Quercetin has low bioavailability, which means your body absorbs it poorly. This is why you may see quercetin supplements containing other compounds such as Vitamin C to help increase absorption.
Make Quercetin Supplements With Gummi World
As the body’s most abundant dietary flavonoid, quercetin brings many health benefits to the table. From reduced inflammation to reduced blood pressure to potential brain-protective properties, quercetin’s antioxidant properties will help you on your health journey.
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