Like vitamins and minerals, quercetin is found naturally in many of the foods you’re probably already eating—and some that likely don’t make it to your plate very often. Here, we break down some must-knows about this potent antioxidant and share the foods highest in quercetin that deserve a place in your diet this year. 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. “It also augments the effects of vitamin C, synergistically helping to prevent over-activation of mast cells, which secrete histamine when the body is inflamed,” Pedre previously told mbg. “Not to mention, quercetin acts as a zinc shuttle, getting natural antiviral zinc into cells where it can help mitigate viral replication.” On average, people get around 5 to 40 milligrams of quercetin per day through their diet, but if you eat a lot of fruits and vegetables, it’s likely that you’re getting closer to 200 to 500 milligrams. There’s no magical number for how much quercetin you should be getting daily, but most supplements recommend dosages between 500 and 1,000 milligrams per day—and that’s the dosage many studies on quercetin’s benefits mention, too. If you’re trying to level-up your quercetin, focus on getting a variety of these foods daily: There are plenty of quercetin supplements, but the best plan of attack for boosting your intake is to include a variety of quercetin-rich foods, like capers, red onions, kale, and organic tomatoes, in your regular diet. If you’re considering taking a quercetin supplement, check in with your doctor first to make sure it’s right for you. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
