Quercetin is the plant pigment that makes blueberries blue, cherries red and spinach green. It is found in green tea, red wine, grape juice and apples. Many studies have shown quercetin to be a valuable antioxidant and anti-allergen, among other benefits. The phytochemical has properties that aid in healthy digestion in a number of ways. Check with your health care provider before adding a supplement to your diet, but feel free to eat as many quercetin-rich foods as you like.
Save Your Stomach
Quercetin is available in a plant-based diet in sufficient amounts to confer powerful health benefits and protections. You will get adequate amounts of the valuable flavonoids in quercetin from eating plenty of berries, citrus fruits, grapes, apples, dark cherries, broccoli, kale, spinach, parsley and other leafy greens, olive oil, nuts, buckwheat and other whole grains, beans, garlic and onions. Drink your daily quercetin in green tea, black tea, red wine and grape juice. A University of Nebraska Extension report says quercetin's antioxidants help to heal stomach ulcers and prevent stomach injuries.
Daily Fiber
Fiber is important for colon health, and the plant foods that contain quercetin are rich in fiber. Fiber moves food through the digestive tract efficiently, reducing the probability of constipation. A Harvard Univeristy study showed that dietary fiber likely does not prevent colon cancer, as previously theorized. But Harvard does recommend eating whole fruits and raw vegetables, which contain quercetin, for their nutrients and fiber content. And the University of Maryland Medical Center says studies show that quercetin inhibits the growth of cancer cells in about six cancers, including colon cancer. Choose colorful foods that contain quercetin to get the benefits of fiber and antioxidants in one package.
Lower Cholesterol
Quercetin prevents damage to LDL cholesterol, the "bad" cholesterol that can lead to strokes and degenerative diseases such as cancer. By protecting LDL cholesterol, the flavonoids in quercetin stop the creation of free radicals, cancer-causing molecules that result when cholesterol is destabilized. Eating your berries, carrots and tomatoes helps keep cholesterol in balance and keeps your heart healthier because lab studies show that quercetin prevents plaque buildup in arteries.
Weight Loss
A safe diet for losing weight is full of colorful vegetables and fruits, which contain quercetin. An eating plan that emphasizes berries, apples, grapes, citrus, parsley, cabbage, olive oil, teas and other sources of quercetin is also an optimum diet for losing weight. The high nutrition content and relatively low fat in most quercetin-containing foods allow you to fill up without filling out. Your body is nourished while your hunger is satisfied and the wide range of foods that provide quercetin keeps a weight-loss diet from becoming boring.
