From the Guidelines
To maximize quercetin intake, consume a variety of quercetin-rich foods daily, including red onions, apples with skin, dark berries, citrus fruits, dark leafy greens, and green tea, aiming for 5-7 servings throughout the day, as recommended by various dietary guidelines 1. The most recent and highest quality study, published in 2022, emphasizes the importance of a balanced diet rich in whole foods, including fruits, vegetables, and whole grains, which are good sources of quercetin 1. Some key points to consider when consuming quercetin-rich foods include:
- Eating a variety of colorful fruits and vegetables to ensure a range of quercetin content
- Incorporating whole grains, such as brown rice, quinoa, and whole-wheat bread, into your diet
- Choosing lean protein sources, like poultry, fish, and legumes, which are also rich in quercetin
- Limiting processed and red meats, which are low in quercetin and may have negative health effects
- Drinking green tea, which is a rich source of quercetin, and other herbal teas that may have synergistic effects with quercetin. For better absorption, consume these foods with sources of fat like olive oil or avocado, as quercetin is fat-soluble, as noted in various studies 1. While supplements are available, obtaining quercetin from whole foods is preferable as they provide additional beneficial compounds that work synergistically, according to the American Cancer Society guidelines 1. Quercetin is valued for its antioxidant and anti-inflammatory properties, which may help reduce oxidative stress, support immune function, and potentially lower risk of chronic diseases, as suggested by research on healthy eating and the gut microbiome 1. People with certain medical conditions or taking blood thinners should consult healthcare providers before significantly increasing quercetin intake, as recommended by various health organizations 1.
From the Research
Quercetin-Containing Foods
Quercetin is a flavonoid that can be found in various fruits and vegetables, including:
- Fruits like apples, berries, and citrus fruits
- Vegetables like onions, garlic, and leafy greens
- Nuts and seeds like almonds and sunflower seeds
Recommendations for Consumption
There are no specific recommendations for consuming quercetin-containing foods, but it is generally considered safe to consume them as part of a balanced diet 2. However, it is worth noting that isolated quercetin supplements can have potential safety risks, particularly in high doses or with long-term use 2.
Potential Health Benefits
Quercetin has been shown to have various potential health benefits, including:
Interactions with Other Substances
Quercetin may interact with certain drugs, such as anticoagulants, and alter their bioavailability 2. However, there is no evidence to suggest that quercetin-containing foods have the same interactions as isolated quercetin supplements.
Food Sources and Bioavailability
Quercetin bioavailability can be improved by food matrix components or particular delivery forms 3. Foods that are rich in quercetin, such as fruits and vegetables, can provide a natural source of this flavonoid 4.