Foods rich in quercetin are a great way to stimulate and strengthen the immune system, because quercetin is an antioxidant that eliminates free radicals in the body, avoiding damage to cells and DNA, and can therefore prevent the onset of cancer, for example.
In addition, foods considered functional by 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 coryza, hives and swelling of the lips.
Generally, the foods most rich in quercetin are fruits and vegetables, because quercetin is a type of flavonoid that gives the color to these foods. Thus, fruits like apple and cherries, or other foods like onions, peppers or capers are among the richest in quercetin.
What is quercetin used for?
Quercetin is widely used to prevent the emergence 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 levels (LDL);
- Reduce the chances of having a heart attack or stroke;
- Reduce the symptoms of food or respiratory allergies.
In addition, quercetin may also be used to help prevent the development of cancer or to supplement 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) | Amount of Quercetin |
| Capers | 180 mg |
| Yellow pepper | 50.63 mg |
| Buckwheat | 23.09 mg |
| Onion | 19.36 mg |
| Plowing | 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 advised not to exceed 1 g of quercetin per day, as it can cause kidney damage, contributing to the onset of renal failure, for example.
In addition to these foods, quercetin can also be ingested 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 in Quercetin.
