Quercetin is a pigment found in plants, fruits, and vegetables. It has powerful antioxidant properties and can help protect against certain health conditions, including heart disease. People can intake quercetin by eating a balanced diet or taking supplements.
15 Health Benefits Of Quercetin
1. Reduces Inflammation
In an 8-week study of 50 women with rheumatoid arthritis, participants who took 500 mg of quercetin found significant reductions in morning stiffness, morning pain, and post-exercise pain. They had reduced markers of inflammation.
2. Eases Allergy Symptoms
Quercetin’s potential anti-inflammatory properties may relieve allergy symptoms. Studies have shown it to block enzymes involved in inflammation and inhibit pro-inflammatory chemicals such as histamine. It has the potential to reduce allergy symptoms, though it’s still unclear.
3. Has Antioxidant Effects
Quercetin counters the harmful effects of free radicals due to its powerful antioxidant activity. This antioxidant effect can help the body stay stable, prevent premature aging and reduce the risk of chronic disease.
4. Has Antimicrobial Effects
Studies have found that quercetin provides broad-spectrum antibacterial properties. It is shown to protect against Salmonella enteritidis (salmonella), Staphylococcus aureus (staph), and Escherichia coli (E. coli) by destroying bacterial cell walls and changing cell function.
Quercetin is effective against bacteria that affect the digestive, respiratory, and urinary systems and the skin. It has also been shown to fight certain viruses and fungi.
5. Protects Heart Health
Quercetin protects heart health in several ways. It has been shown to lower both systolic and diastolic blood pressure. Quercetin may also reduce arterial pressure. It also reduces cholesterol and triglycerides. It also helps regenerate blood vessels to improve blood flow, which in turn, supports healthy heart function.
6. May Help With Weight Management
Researchers found that quercetin leads to significant weight loss along with a decrease in body mass index and waist and hip measurements. It also showed a decrease in total body fat percentage, specifically in the arms.
7. Protects Brain Health
Quercetin-rich onion powder containing flavonoids delays cognitive decline in elderly people with early-stage Alzheimer’s disease. It leads to better cognitive performance, improved depressive symptoms, and increased overall motivation.
8. Supports Immune Function
Research on quercetin and immune function has produced mixed results, but there is hope that flavonoids present in quercetin may support immune function.
9. Improves COVID-19 Outcomes
Researchers found that when a product made from quercetin and sunflower lecithin supplement was used early in the course of COVID-19 infection along with traditional treatment, patients experienced improved early symptoms and also a reduced risk of severe COVID-19 outcomes, including hospitalization.
10. May Alleviate Autoimmune Conditions
Due to its protective anti-inflammatory and antioxidant properties, quercetin may help prevent or treat autoimmune diseases.
11. Helps Regulate The Effects Of PCOS
Individuals with PCOS have higher levels of androgens (male hormones) than the female reproductive system. They are also often insulin resistant. This increases the risk of type 2 diabetes. Quercetin users have noticed improved regulation of both hormones and insulin.
12. Reduces Blood Pressure
People who were taking more than 500 mg of quercetin as supplements daily reduced systolic and diastolic blood pressure by an average of 5.8 mm Hg and 2.6 mm Hg, respectively, as found by a study. It may reduce blood sugar also.
13. May Have Anti-Cancer Effects
Quercetin, according to some studies, was found to suppress cell growth and induce cell death in prostate cancer cells. Findings proved that the compound had similar effects in liver, lung, breast, bladder, blood, colon, ovarian, lymphoid, and adrenal cancer cells too.
14. May Help Combat Aging
Research suggests that quercetin may eliminate aging cells and reduce markers of aging.
15. Aids Exercise Performance
A review that included 11 humans found that taking quercetin might slightly improve endurance exercise results.
Quercetin is found in foods like:
- Peppers — yellow and green
- Onions — red and white
- Asparagus — cooked
- Red apples
- Red grapes
- Berries — all types, such as cranberries, blueberries, and raspberries
- Tea — green and black
It is one of the most abundant dietary flavonoids and is also available in the form of dietary supplements. It has been linked to improving physical performance and reducing inflammation, blood pressure, and blood sugar levels. It may also have brain-protective, anti-allergic, and anti-cancer properties. Although the benefits seem promising, more human studies are needed.