How much quercetin is in blueberries?

– Depending on variety, flavonoid-rich cranberries could have as many as 22 mg per 100 g and blueberries have 7-14 mg per 100 g (which equals about a cup).

lifeextension.com - 10 Foods High in Quercetin (+ 5 Benefits) - Life Extension

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We have all heard the health pitch, "an apple a day keeps the doctor away," but do we know why? In addition to being a great source of fiber and vitamins, apples are a great source of health-promoting polyphenols like quercetin. If you haven't heard of quercetin, you're certainly not alone; zinc and vitamins C and D tend to get all the credit when it comes to immune health support. Strange name notwithstanding, however, quercetin might be the most underrated nutrient in your diet. And its benefits go well beyond shoring up your body's natural defenses.

So what is quercetin—and aside from apples, what other foods can you find it in?

What is quercetin?

Quercetin belongs to a group of plant compounds known as dietary flavonoids, which are a type of polyphenol that makes up the basis for pigments of many different plants. That's why you always hear advice to "eat the rainbow"—those brightly colored fruits and vegetables get their bold hues from health-promoting flavonoids. Quercetin is a true stand-out among other flavonoids, though, because it has many unique—and beneficial—biological properties.

5 quercetin benefits

How, specifically, does quercetin benefit your health? Here are five important ways this flavonoid supports you from head to toe: Immune system health – Quercetin is an antioxidant which certainly belongs on our list of immune supporting supplements. In a large randomized-controlled trial, 12 weeks of quercetin intake (1000 mg daily) compared to placebo, produced beneficial effects including a smaller number of days of experiencing immune challenges related to the upper respiratory tract. Promotes a healthy inflammatory response – Inflammation is a normal part of the human experience; what matters is whether your body responds in a healthy way…and quercetin appears to promote exactly that. In a meta-analysis of clinical trials, quercetin supplementation in a subgroup was associated with maintaining already-healthy levels of cytokines such as C-reactive protein. Healthy cells – Senescent cells are the old cells that accumulate with aging. Quercetin is increasingly achieving recognition as a senolytic, meaning it helps remove these undesired cells—leaving the healthy, youthful, properly functioning cells to do their jobs. Supports already-healthy blood pressure – A meta-analysis of clinical trials found that supplementing with 500 mg or more of quercetin helped maintain blood pressure in healthy ranges. Already-healthy blood sugar support – A separate study found that this same dosage of quercetin also supported already-healthy blood sugar levels.

10 Foods High in Quercetin

So now that you know how many health benefits quercetin can deliver, the question is—how can you get more of this dietary flavonoid on your plate? Check out our food list below and discover some delicious ways to increase your intake of the most underrated nutrient we can think of! (Note that as is always the case with produce, the amount of nutrients per serving will vary according to the crop.)

Fruits high in quercetin

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