2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Quercetin is a natural pigment found in many fruits, vegetables and grains.
It is one of the most common antioxidants in the diet and plays an important role in helping the body fight free radical damage that is associated with the onset of chronic diseases.
In addition, its antioxidant properties can help reduce inflammation, allergy symptoms and high blood pressure.
There are many foods that contain quercetin. If you are trying to increase your intake of this a powerful antioxidantBe sure to include the following foods in your diet:
Capers
When we talk about the best natural sources of quercetin, it is difficult to find another with a higher content than that in capers. These edible flower buds contain a huge amount of 234 mg of quercetin per 100 g. This is six times more than the amount contained in red onions.
Red onion
Along with apple peels, which will be discussed later, onions are one of the most famous dietary sources of quercetin. In the Onion family, red onions are the best source of quercetin, with 100 g of red onions containing 39 mg of this powerful flavonoid.
Elderberry
Elderberry is highly valued in many European countries because of the health benefits it offers. The tart fruits of the black elderberry are known for their extremely strong antioxidant properties, which are largely due to the high content of phenolic compounds such as anthocyanins and quercetin. 100 g of elderberry contains the huge 27 mg of quercetin.
Kale
The next superfood on our list is kale. Kale contains 23 mg of quercetin per 100 g, which is seven times more than the amount contained in broccoli, another vegetable that is often advertised as a good source of quercetin.
Okra
Usually okra is rarely present in the lists of food sources rich in quercetin, perhaps because it is not consumed as often as other foods such as onions and apples. However, 100 g of okra contains 21 mg of quercetin, which definitely makes it a food that should find a place in any diet.
Apple peel
They are apple peels an excellent source of quercetin. In 100 g of apple peel there are 19 mg of this powerful flavonoid. The inside of an apple, on the other hand, provides only small amounts of it.
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Dietary Fiber
Dietary fiber are those derived from the edible parts of plants that are not broken down by human digestive enzymes. Added fiber, which is fiber added to foods during processing, consists of individual unprocessed carbohydrates that have proven beneficial physiological effects in humans.
Dietary Desserts With Apples
Apples can be used to make delicious and at the same time dietary desserts. Such a dessert is the cottage cheese and apple pie. Necessary products : 500 grams of nonfat cottage cheese or low-fat cottage cheese, 1 egg, 1 vanilla, half a cup of oatmeal, 5 medium-sized apples, a pinch of salt and a pinch of sugar.
Quercetin
Quercetin belongs to a huge group of nutrients that are known collectively as bioflavonoids, which have powerful antioxidant properties. They give plants a red or blue color and were discovered in the distant 1930s by Dr. St. György, who discovered that bioflavonoids can strengthen cell walls in as good a way as vitamin C cannot.
Benefits Of Quercetin
We have all heard about superfoods that can charge our body with strength and energy, but also with its many useful properties. If you also want to get this shock dose of benefits for your body, then the answer is for you quercetin . It is contained both in blueberries and in the loves of all of us dark chocolate, green tea and many other foods.
Dietary Sources Of Vitamin F
Vitamin F it is essentially an essential fatty acid composed of omega-3 and omega-6 fatty acids. What we know about essential fatty acids applies to this vitamin - our body cannot produce them on its own and therefore obtains them from the outside, ie through food.
