Quercetin is an essential nutrient with numerous health benefits, including reducing heart disease, high cholesterol, and prostate cancer risk. It’s a type of flavonoid found in antioxidant-rich foods like fruits, vegetables, wine, and tea. Incorporating more plant-based foods into your diet is a great way to increase your quercetin intake.
Anna Smith, R.D.N., a registered dietician, said, “Quercetin is a type of flavonoid, or plant pigment, found in antioxidant-rich foods like fruits and vegetables, as well as beverages like wine and tea.”
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Below are some benefits of quercetin and ways to incorporate more into your diet.
Quercetin: What Is It?
Quercetin is a type of flavonoid known as a flavonol, responsible for the vibrant colors of plants. It has potent antioxidant properties and is noted by Caroline Cederquist, M.D., a family practice physician and CMO of BistroMD. Quercetin is believed to be one of the most abundant flavonoids in the diet and can be found in foods such as onions, grapes, citrus fruits, green tea, coffee, and red wine.
Quercetin: What Are Its Benefits?
The antioxidant properties of quercetin have been linked to several health benefits. Here are some of them:
- A reduction in inflammation
- Reducing allergy symptoms
- Preventing heart disease and high blood pressure
- Keeping your prostate (and other) cancer at bay
- Dementia prevention
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Side Effects Of Quercetin
Quercetin is generally safe, and incorporating flavonoid-rich foods in your diet is encouraged. According to Anna Smith, R.D.N., L.D.N, However, taking high doses of quercetin supplements or consuming them for an extended period may cause issues for some individuals. Smith suggests talking to a medical provider to get a personalized recommendation on supplementation that meets your specific needs.
Are Quercetin Supplements Safe To Take?
It is always best to obtain nutrients from food sources. Sometimes, however, supplements may be necessary. Smith said, “If you’re someone who doesn’t like fruits and vegetables or finds it difficult to eat them consistently, then you may be a good candidate for taking a quercetin supplement.”