7 Quercetin-Rich Foods to Eat Every Day

People are very health conscious today and want to eat right and feel their best. Part of that includes eating healthy foods and getting all the vitamins and minerals you need. But Is that enough?

Many people took their immune system for granted, until 2020, according to mindbodygreen. During the pandemic people looked for ways to boost their immunity and began upping their intake of  vitamins D, C, and zinc. While all of these help, there’s another healthy compound called quercetin that could boost your immune system.

Quercetin is part of a group of plant-compounds called flavonoids that are powerful antioxidants that fight free radicals that cause cell damage and increase your risk of chronic diseases like diabetes, heart disease, and some cancers. But quercetin does even more for your health, it can help fight inflammation and may also reduce your risk of allergies.

Antioxidants like quercetin – like vitamins and minerals – are found in the foods you eat. There is no need to take a supplement if you consume foods that contain a large amount of it. Here are seven quercetin-rich foods that you can eat every day to help you feel your best.

Red Onions

While all onions contain some quercetin, red onions contain the most – a full 45 mg –  because of its colorful pigment. According to WebMD, only peel off the dry outer layers of onion to keep most of the quercetin which is mostly found in the outer layers. Onions are really a superfood because they are also nutrient-rich and packed full of vitamins and minerals. You can eat onions every day to maximize the benefits.

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Green Tea

One of the best ways to get your dose of plant compounds – including quercetin – is to drink green tea, according to Real Simple. Used medicinally for centuries, green tea could also lower your cholesterol and blood sugar levels, making it good for your heart health. Enjoy a cup of green tea as an afternoon health pick-me-up.

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Kale

Kale is one of the healthiest superfoods on earth and it is chock full of 23 mg of quercetin. This cruciferous vegetable is also an excellent source of vitamin C to help boost your immunity, vitamin K, and vitamin A. You can eat kale raw in salads or cooked into soups and stir fries.

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Blueberries

These brilliant blue colored berries are packed with the anti-inflammatory plant compounds quercetin and anthocyanins. Just one cup contains 14 mg of quercetin. But blueberries also contain fiber, potassium, and manganese that can help you maintain strong bones and could reduce your blood pressure. Sprinkle some blueberries into your oatmeal, yogurt, or use in smoothies. There’s a way to eat blueberries every day.

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Buckwheat

This tasty grain is gluten-free and full of nutrition. Just one cup will give you 36 mg of quercetin along with B vitamins, thiamin, folate, riboflavin, magnesium. antioxidants, and fiber, according to BBC Good Food. Buckwheat makes a delicious and super healthy side dish.

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Broccoli

Broccoli is also a member of the cruciferous vegetable family and besides quercetin, this superfood also contains the flavonoid, kaempferol. So you get twice the antioxidant benefits, stressed WebMD. The vegetable is also rich in vitamins K and C, and is a good source of fiber. Boost your immunity and your gut health by eating broccoli daily.

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Apples

Apples are also an excellent source of quercetin plus a whole host of nutrients including vitamin C and fiber. Most of the nutrients in apples are found in the peels so keep the peels on to reap the most health benefits. Eating an apple a day could really keep the doctor away.

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