Quercetin has long attracted the attention of researchers, thanks to its beneficial properties for the human organism. It is, in fact, the most widely used flavonoid for metabolic and inflammatory disorders, and also has an antioxidant effect which acts as a great ally for health.
It is widely distributed in the plant kingdom, so it can be found in fruits, apple and onion skins and peels, cocoa, berries, broccoli, nuts and seeds. It is also a constituent of some medicinal herbs, such as Ginkgo biloba, St. John's wort and Sambucus canadensis.
The fact is that Quercetin stands as one of the flavonoids The most abundant foodstuffs, so much so that an average daily intake through the normal diet is around 25-50 milligrams. We will now take a closer look at this flavanoid so essential to human well-being.

Health benefits of Quercetin
Like all flavonoids, Quercetin has an antioxidant action and fights free radicals. In addition, it is said to have vasoactive agentsIt increases capillary resistance and regulates capillary permeability.
Of course, it also has other important benefits for the body, which we will explain below:
- Helps to reduce the formation of pro-inflammatory substances.
- Contributes to calming inflammation caused by oxidative damage.
- Stimulates anti-tumour (as well as preventive) efficacy.
- Controls blood sugar.
- It contributes to sports performance.
- Protects against cancer, heart disease and Alzheimer's disease.
- Helps prevent cardiovascular disease.
- Increases the effects of vitamin C.
- It helps prevent excessive activation of mast cells, which secrete histamine when the body is inflamed.
- Contributes to mitigating viral replication, as it is able to transport zinc to the cells.
Scientific research has also linked the ingestion of Quercetin with allergy relief and even acts as a very effective immune support. All this, thanks to its action similar to that of a prebiotic and its job of nourishing the good bacteria in the gut.
The food containing the most quercetin
Many quercetin supplements are now available, but the best plan of attack for increasing your intake of this flavonoid is to include a variety of whole foods in your diet, which also provide additional phytochemicals, vitamins and minerals to offer additional benefits.
The fact is that to raise the level of quercetin, daily intake of these foods is recommended:
- Capers: It is the food with the highest quercetin content, containing 181 mg/100g. Capers are rich in flavonoids and are beneficial in reducing blood levels and have an anti-inflammatory and anti-thrombotic action.
- Red onion: Contains vitamin C, iron, vitamin E, selenium, iodine, zinc and magnesium. Diuretic and depurative. Red onion contains 20 mg/100 g of queretana.
- Red apples: They are rich in vitamins, iron, calcium, sodium, potassium, phosphorus, zinc, magnesium and copper. Their quercetin content is 4.4 mg/100 g.
- Grapes: It is the fruit with the highest flavonoid content, with berries, especially blueberries (18 mg/100 g) and blackcurrants (6 mg/100 g).
- Cherries: Rich in vitamins C and A, cherries contribute to the proper functioning of immune defences. They also contain folic acid, calcium, potassium, magnesium, phosphorus and flavonoids such as quercetin.
- Cabbage, broccoli and Brussels sprouts: They contain sulphur, calcium, selenium, magnesium, potassium, phosphorus, copper, sodium, B vitamins including folic acid, and vitamin C. They also include antioxidant properties, which slow down cellular ageing. Broccoli, for example, contains 3.2 mg/100 g of quercetin.
- Tomatoes: The organically grown ones have up to 79% more quercetin than conventional fruit. They contain potassium, phosphorus, vitamin C, vitamin K and folic acid.
- Citrus fruit: They are a great source of calcium, potassium, iron and phosphorus, vitamins A, B and C, flavonoids, antioxidants, terpenes and pectins.
- Green and yellow peppers: They are characterised by being rich in quercetin, solanine, potassium, beta-carotene and fibreThey have a great depurative and diuretic power.
How many grams of this flavonoid should be taken daily?
On average, people get between 5 and 40 milligrams of quercetin per day by eating certain foods. If you eat a lot of fruit and vegetables, however, your daily intake could increase to 200-500 milligrams.
The truth is that there is no definite number for the amount of quercetin to be taken each day, but most nutritionists recommend doses between 500 and 1000 milligrams per day.
As mentioned above, there are many quercetinThe best way to increase your intake of this flavonoid is to include a variety of foods in your diet, such as capers, red onions, organic cabbage and tomatoes. Of course, before taking a supplement, medical advice is recommended.

Conclusions
Quercetin is a flavonoid present in a variety of foodstuffs to which it is attributed properties antioxidants y anti-cancer. It can be found in fruits (apples, grapes, olives, citrus fruits, berries), vegetables (tomatoes, onions, broccoli, capers), beverages (tea and red wine) and herbal extracts. Finally, its health benefits are very valuable, so including it in your diet is a good idea. flavonoid in our daily diet is indispensable. In the event of a need to increase the level of quercetinIt is advisable to eat the foods described in this post on a daily basis, especially capers, which is the food with the highest content of this substance. flavonoid.
i had covid and i treated it basically with onion and lemon. the symptoms stopped automatically.