Have you been thinking of including a certain supplement in your system to help you tackle inflammation and other diseases? If yes, we suggest taking quercetin from your natural food sources or supplements! It has several health benefits and can also help prevent various conditions.
But what is this quercetin? What are its side effects, and what should be its optimum dosage as a supplement? If you are looking for more answers before including the supplement in your diet, you have arrived at the right place! Here we will discuss all these important aspects and more. So let’s get started.
What Is Quercetin?
Quercetin refers to a pigment found in various fruits, plants, and vegetables. It is a type of flavonol, a subcategory of flavonoids. The flavonoids refer to a special chemical in plants known as phytonutrients. These nutrients have various health benefits.
We cannot produce quercetin in our bodies, so we must consume it from other sources. Some drinks and quercetin foods that contain this flavonol are –
- Black tea
- Tomatoes
- Kale
- Broccoli
- Buckwheat
- Onions
- Citrus fruits
- Apples
- Cherries
- Berries
- Grapes
- Red wine
Quercetin also appears in certain herbal remedies like St John’s wort and ginkgo Biloba. However, it is much safer to consume a quercetin supplement. It will contain the entirety of your daily quercetin requirements and is easily accessible in the market.
Here are the seven healthy quercetin benefits of consuming this popular flavonoid.
7 Benefits Of Using Quercetin Supplements
Helps To Fight Free Radicals
Quercetin has fantastic antioxidant properties. They are even more powerful than beta carotene, Vitamin E, or Vitamin C. These antioxidants in quercetin help protect our body from free radicals – a kind of unstable substance or molecules in our bodies. These free radicals can quicken aging and increase the risk of various diseases.
Reduces Inflammation
Inflammation refers to our body’s natural reaction to injuries and stress. It generally helps our bodies to heal. However, if you have chronic inflammation, it is very harmful to your health and leads to various health conditions. Fortunately, taking quercetin can help reduce this inflammation. It helps to prevent both chronic and acute inflammation.
Prevents Neurological Diseases
Several studies have found that quercetin supplements can help prevent various neurodegenerative diseases like Parkinson’s and Alzheimer’s. These diseases occur when too much oxidative stress is in our bodies due to too many free radicals. And as we discussed before, quercetin can help fight free radicals in our bodies, thus reducing the risk of such diseases.
Can Reduce Risk Of Cancer
While much research is still required to prove this theory, many believe that quercetin has anti-cancer properties. It can help to prevent the spread of tumor growth and cancerous cells.
Lowers High Blood Pressure
A certain study conducted in 2016 found that consuming quercetin supplements can help to reduce our blood pressure. It lowered the level of harmful cholesterol and also reduced systolic blood pressure.
Helps To Prevent Infections
Quercetin has various antibacterial properties. Thus, it can help fight against bacteria in our urinary tract, respiratory tract, skin, intestines, and stomach. It can also help fight various viruses like a respiratory syncytial virus, herpes simplex virus, and adenovirus.
Relieves Allergy Symptoms
Several studies have found that quercetin can work as an efficient antihistamine. It refers to a substance that can help to stop the release of histamine from cells. This anti-allergy property denotes that flavanol can be used to treat asthma and bronchitis.
Optimum Dosage
The optimum dosage of quercetin is still up for debate. After all, people can have it both from supplements and their diet.
For example, if you wish to consume it from fruits and vegetables, you can choose onion as your source. However, it contains about 300 mg/ kg of quercetin – quite a hefty amount.
On the other hand, if you prefer to take a quercetin supplement, you will most commonly have a 500mg/ day dosage. But some people do consume 1,000 mg/day. Thus, we suggest talking to your doctor beforehand to fix your daily dosage for the best results. They might also recommend some other substances like Vitamin C and Bromelain to help your body absorb quercetin faster.
Possible Side Effects
The US FDA has labeled quercetin to be a generally safe substance. However, if taken in a high dose for a considerable amount of time, it can cause unpleasant side effects. For example, some may experience tingling sensations, nausea, and headaches.
Quercetin can also interfere with certain medications. Thus, it is better to talk to your doctor before consuming it daily.
Conclusion
And that is all there is to know about what quercetin is and what its supplements can do! It is a very handy supplement and helps you improve your health while preventing certain conditions. So what are you waiting for? First, consult your doctor and get a suitable quercetin supplement from your nearest supplement store. All the best!
