The year 2020 cast a spotlight on immunity. As such, there was lots of discussion around the usual players, like vitamin C, zinc, and vitamin D, but another, lesser-known compound, called quercetin, also came into the light.
Quercetin, it belongs to a group of plant compounds called flavonoids which act as an antioxidant in your body. Quercetin has been found to provide allergy-relief and reduce inflammation, as well as boost immunity, and part of the reason quercetin supports your immune system is because it acts as a prebiotic, which feeds the good bacteria in your gut.
Quercetin is widely distributed among plant foods, like fruits, vegetables, nuts, and seeds. On average, people get around 5 to 40 milligrams of quercetin per day through their diet, but if you eat a lot of fruits and vegetables, it's likely that you're getting closer to 200 to 500 milligrams.
Although there is no magic number for how much quercetin you should be getting daily, most supplements recommend dosages between 500 and 1,000 milligrams per day. There are plenty of quercetin supplements, but the best plan of attack for boosting your intake is to include a variety of quercetin-rich foods, like capers, red onions, kale, and organic tomatoes, in your regular diet.
By including the foods in the list below in your diet, you can up your intake to at least 500 milligrams and gain the most health benefits.
Capers (most concentrated source)
Red onion (highest vegetable source)
Tomatoes (organically grown tomatoes have up to 79% more than conventional fruit)
Bell peppers (green and yellow)
Nuts (almonds and pistachios)
Asparagus (cooked has slightly more)
You may also be interested in learning about The Anti-Covid Diet: Key nutrients found in everyday foods could help your body fight back against Covid-19, and even enhance your response to a vaccine.