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Best Quercetin Foods
by Geri Walton ~ January 22nd, 2009
Numerous studies have been done on the health benefits of quercetin, which are the pigments found in plants. Many scientists agree quercetin is beneficial to your health in a variety of ways. It is beneficial because quercetin is a natural and abundant phytochemical, known as a flavonoid, and flavonoids are important because they seem to enhance the function of vitamin C so that it is better absorbed by the body. Quercetin is also an antioxidant, and antioxidants are responsible to control and fight disease-causing free radicals.
There have also been many studies about quercetin, and many have indicated significant anti-inflammatory properties may be present in quercetin. For instance, Paul Kroon, lead researcher in one athersclerosis study stated, “we can confirm that eating quercetin-rich foods may help prevent chronic inflammation leading to cardiovascular disease because the metabolites still have an effect on the cells lining the blood vessels.” A study conducted in 2003 also noted quercetin’s ability to modulate the inflammatory response. In the 2003 study inflammation was induced in rats with carrageenan, and quercetin was able to suppress the inflammation successfully.
It also seems quercetin doesn’t just quiet inflammation. The British Journal of Cancer published an article asserting quercetin seems to have anti-tumor properties. Another study conducted in 2005 found quercetin may indeed have “chemotherapeutic potential or chemoprevention of human cancers,” and, for that reason, researchers want further investigations done into quercetin so its true medicinal capabilities can be accurately determined.
As mentioned, quercetin is found primarily in plants, such as fruits, vegetables, and herbs. If you’re interested in making sure you get quercetin into your daily diet, here’s a list of foods that contain some of the highest quercetin levels:
Best Quercetin Foods
| Quercetin Food | mg/100g | Quercetin Food | mg/100g |
| Green Tea Leaves, dried | 255.55 | Jalapeno Hot Peppers | 5.07 |
| Black Tea Leaves, dried | 204.66 | Coriander, raw | 5.00 |
| Capers | 180.77 | Spinch, raw | 4.86 |
| Lovage Leaves | 170.00 | Chives | 4.77 |
| Dillweed, fresh | 55.15 | Apples | 4.42 |
| Yellow Wax Hot Peppers | 50.63 | Watercress | 4.00 |
| Hartwort Leaves | 29.30 | Grapes | 3.54 |
| Ancho Peppers | 27.60 | Celery | 3.50 |
| Buckwheat | 23.09 | Broccoli, raw | 3.21 |
| Bee Pollen | 20.95 | Blueberries | 3.11 |
| Cocoa, powder | 20.13 | Bilberries | 3.04 |
| Onions, red, raw | 19.93 | Yellow Snap Beans | 3.03 |
| Green Hot Chili Peppers | 16.80 | Cherry Tomatoes | 2.77 |
| Cranberry Juice, raw | 16.41 | Green Snap Peas | 2.73 |
| Serrano Hot Peppers | 15.98 | Apricots | 2.55 |
| Scallions, raw | 14.24 | Grapes, black | 2.54 |
| Cranberries, raw | 14.02 | Iceberg Lettuce | 2.47 |
| Ligonberries | 12.16 | Gooseberries | 2.00 |
| Tarragon, fresh | 10.00 | Currants, white | 1.95 |
| Chokeberries, frozen | 8.90 | Tomato Juice | 1.46 |
| Kale, raw | 7.71 | Plums, raw | 1.20 |
| Rowanberries | 7.40 | Butterhead Lettuce | 1.19 |
| Black Currants, raw | 5.69 | Broccoli, cooked | 1.06 |
| Onions, white raw | 5.19 | Blackberries | 1.03 |
January 23rd, 2009 at 4:05 am
Great, I love Green Tea! Also Bee Pollen is pretty amazing. It’s so good for you and you notice positive effects in your overall health and vitality very quickly.
July 20th, 2009 at 9:36 pm
Thanks for the great info! How much of each of these need to be taken for the listed amount of Quercetin? The fruits are obvious - one apple.
Are the others a suggestied serving from the package? I am interested in bee pollen, buckwheat, cocoa powder and green tea. How much of each of these do I take for the listed mg of quercetin?
David
July 21st, 2009 at 7:20 am
Amounts of quercetin are based on 100 grams. So, for example, buckwheat has 23.9 mg of quercetin per 100/g of buckwheat, bee pollen has 20.95 mg of quercetin per 100/g of bee pollen, and so forth.
October 11th, 2010 at 9:42 am
free radicals are the number stuff that causes aging and kills our body slowly but surely;’~
December 13th, 2010 at 11:50 am
free radicals can really damage your cells, that is why i always take antioxidants `-;
January 9th, 2011 at 7:02 am
The thing with these food lists is that they list the amount as being high in green tea (leaves) not green tea the drink as made with boiling water. Anti-oxidants and flavenoids are delicate heat-labile nutrients and would not easily survive being subjected to boiling water.
So although green tea leaves have a lot of quercetin in them, I would ike to see how much quercetin is actually in the boiling water which we drink as ‘tea’ otherwise how can we apply this knowledge? No one I know eats dry green tea leaves.
Thanks,
Star
March 12th, 2012 at 2:19 am
How many milligrams per day of quercetin taken in through food are needed in order to properly block the proinflammatory cytokines, tumor necrosis factor alpha in congestive heart failure ?
May 27th, 2012 at 11:45 am
I’ve seen recommended daily dosages for quercetin anywhere between 200mg to 800mg. You would have to consume an awful lot of dry green tea leaves (100 grams!) to just get 255mg. If you like capers, and can afford one cup/day, it would get you to 300mg/day. It’s much more practical to supplement with quercetin.
Like most dietary supplements, there have been no peer-reviewed clinic trials on humans specifically concerning quercetin.
Daily dosage above 1 gram is not recommended if you have kidney disease or are diabetic. It is not recommended you take quercetin supplements if you take an anticoagulant drug called warfarin.
August 10th, 2012 at 10:17 am
There is a key point that is being missed on this thread regarding quercetin. It’s bioavailability. This goes for other natural compounds as well. Quercetin (aglycone), the one that is available insupplement form, has very poor bioavailability. Quercetin glucosides, such as isoquercetin, occur naturally and have the same therapeutic effects in vivo as quercetin (aglycone), but with better bioavailability. This is another case where the natural form of the compound is more beneficial. Myself, I use lovage leaves and make tea. JMHO.
Scott
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