I wanted to write in my blog about quercetin for some time. It’s a naturally occurring antioxidant in our diet that is another one taking the natural medicine world by storm in the last two years. We all need to protect ourselves, stay strong and reduce our risk factors for illness.
This is one powerful natural medicine that you get in your diet and you don’t need to spend money on expensive supplements and potions.
Let’s talk about antioxidants. They are often found in plants we eat and are phytochemicals, which are produced by plants and we know them as polyphenols, flavonoids and more commonly antioxidants.
Antioxidants work with our body to eliminate free radicals, which are toxins that contain unpaired electrons. They are travelling in our body looking for another electron to pair up with. They can pull electrons away from other molecules and this process can damage cells and DNA. Antioxidants can pair up with the free electrons stopping them from causing further damage. Antioxidants can get into the cells and harmfully carry our free radicals and eliminate them through your urine cycle.
Antioxidants are so important in our diet. When we talk about “eating a rainbow” in nutritional medicine, it’s all about eating plant-based foods that are high in antioxidants. The bright colours and the sunlight fed foods.
In my blog today I want to chat about Quercetin. It’s a super common antioxidant that is found in the pigment that adds colour to your fruits and vegetables. It is in a class of antioxidants called flavonoids and our body can’t make these. They need to be eaten in our diet. What I love about quercetin is that the fruits and vegetables that are closest to the sun have the most quercetin in them. Because it is stimulated by light and direct sunlight is a huge benefit.
You don’t need to buy quercetin as an expensive supplement. It’s right here in your food every day when you eat plenty of fruits and vegetables.
Flavonoids such as quercetin are best solubilised in alcohol and fatty acids/ lipids. They are poorly soluble in both hot and cold water. Quercetin is recognised as yellow in colour, so you will find it in foods that contain yellow pigments as part of their make-up.
Where can you find Quercetin in your diet?
You don’t have to look far to find quercetin in abundance in your diet. Here are some common foods that contain this active. Citrus fruit is number one. Green leafy vegetables, seeds, buckwheat, nuts, flowers, barks and olive oil. The highest levels of flavonoids such as quercetin are in vegetables onions and broccoli, fruits such as apples, cherries, and berries, and tea and red wine.
Thanks, Dixon dale farms for the use of this onion pic.
Here’s a link you might enjoy showing quercetin and how important it is for your diet from the Pharmacognosy review which gives loads of extra information to help you with the process.
Look in this link for details of the health benefits of quercetin, its great for cardiovascular health and reduces blood pressure, lowers cholesterol, relaxes blood vessels, reduces platelet aggregation.
It’s wonderful for mental health improving circulation reducing inflammation, protecting brain cells from toxins lowering risk factors for degenerative brain conditions.
It’s also anti-cancer, anti-tumour, anti-ulcerative, anti-allergy, anti-viral and anti-inflammatory, gastroprotective and antihypertensive. It’s immunomodulatory and anti-infective.
This is a true case of food as medicine. All those protective qualities in our diets. So good to eat fresh fruits and vegetables as the mainstay of our diets. Have a balanced diet and get lots of quercetin naturally.
We have our Long table wellness day on September 19th on Sleep. There are three places left.
I popped up some new online courses this week, so check out our schedule. The next one is October 18th and we are focused on Stress relief naturally. So I hope you can join me from anywhere in the world.