Quercetin is a flavonoid with antioxidant properties, which can help reduce inflammation and cell damage in the body. Quercetin also shows potential for improving physical performance. According to a University of South Carolina study published in the April 2009 issue of the "American Journal of Physiology: Regulatory, Integrative and Comparative Physiology," rats experienced greater exercise endurance and less fatigue after having their diet supplemented with quercetin. Although available as a supplement, you can obtain quercetin naturally from many plant sources.
Fruits
Dark berries such as blueberries, cherries and blackberries are sources of quercetin. Ligonberries, related to cranberries, and bilberries, related to blueberries, are other sources, but found less commonly in American markets. Black currants, apples, grapes, citrus fruits and apricots also contain significant amounts of the flavonoid.
Vegetables
Leafy greens, specifically kale and sweet potato leaves, contain quercetin. Onions, broccoli, fennel and hot yellow and green peppers are other vegetable sources of the flavonoid.
Herbs and Condiments
Chives, cilantro and parsley contain quercetin. You usually do not eat enough of these foods in one sitting, however, to get a concentrated amount from them. Canned or jarred capers are another source of the flavonoid.
Beverages
Quercetin is one of the many antioxidants found in red wine and black tea. It is also present in dry cocoa powder.
Buckwheat
Buckwheat contains 23 mg of quercetin per 3.5-oz. serving. Buckwheat flour and grouts contain less than the whole grain, with 2.7 mg and 5.8 mg per 3.5 oz. respectively.
Bee Pollen
Bee Pollen contains almost 21 mg of quercetin in a 100 g, or 3.5 oz, serving. The average dosage of bee pollen depends on whether you choose granules, pills or a tincture, but it is usually only a small fraction of 100 g. Because of this, other sources of quercetin may be a better choice.
References
- New York Times: Phys Ed: Is Quercetin Really a Wonder Sports Supplement?
- Pub Med.gov: Quercetin Increases Brain and Muscle Mitochondrial Biogenesis and Exercise Tolerance.
- American Cancer Society: Quercetin
- Linus Pauling Institute: Flavonoids
- USDA Database for the Flavonoid Content of Selected Foods
