21 Quercetin-Rich Foods That Belong In Your Diet + The Benefits Of This Antioxidant

The year 2020 cast a spotlight on immunity. As such, there was lots of discussion around the usual players, like vitamin C, zinc, and vitamin D, but another, lesser-known compound, called quercetin, also came into the light. 

Quercetin belongs to a group of plant compounds called flavonoids. Like all flavonoids, quercetin acts as an antioxidant in your body and scavenges for free radicals. It also helps shut off inflammation, which causes oxidative damage and can contribute to a host of health problems, including cancer1, heart disease, and Alzheimer's disease2, to name a few.

Research has also connected quercetin to allergy-relief and some pretty serious immune support3. According to Vincent Pedre, M.D., board-certified internist, part of the reason quercetin supports your immune system is because it acts as a prebiotic, feeding the good bugs in your gut.

Quercetin is widely distributed among plant foods, like fruits, vegetables, nuts, and seeds. It's also a component of some medicinal herbs4, including Ginkgo biloba, St. John's wort, and Sambucus canadensis, a type of elderberry.

There are quercetin supplements available, but you can also increase your intake through whole foods, which also provide additional phytochemicals, vitamins, and minerals that work synergistically to offer bonus benefits.

Quercetin is an antioxidant that combats inflammation, helps support your immune system, and reduces your risk of allergies and chronic diseases like heart disease, cancer, and Alzheimer's disease. While the average person gets a maximum of 40 milligrams per day, upping your intake to at least 500 milligrams will likely give you the most health benefits.