812ET Dietary supplements and Nutraceuticals, Notes, PDF, Books
Occurrence and Characteristic Features:
- Quercetin is a widely distributed flavonoid found in many fruits, vegetables, and beverages. It belongs to the subclass of flavanols.
- Here are some common dietary sources of quercetin:
- Onions (particularly red onions)
- Apples (especially skins)
- Berries (berries with deep colors like cranberries, blueberries, cherries)
- Citrus fruits (oranges, grapefruits)
- Leafy green vegetables (kale, spinach)
- Capers
- Green tea
- Red wine (in small amounts)
- Chemically, quercetin has a basic flavonol structure with a hydroxyl group arrangement that contributes to its antioxidant properties.
Medicinal Benefits:
Quercetin is one of the most researched flavonoids due to its potential health benefits. Here’s a closer look at some promising areas:
- Antioxidant Activity: Quercetin is a potent free radical scavenger, protecting cells from oxidative damage implicated in chronic diseases like heart disease, cancer, and neurodegenerative disorders.
- Anti-inflammatory Properties: Quercetin’s anti-inflammatory effects might be beneficial in managing conditions like arthritis, inflammatory bowel disease, and allergies. It may help reduce inflammation by inhibiting the activity of inflammatory enzymes.
- Immune System Support: Quercetin might modulate the immune system, potentially aiding in allergy symptom relief and enhancing the body’s defense mechanisms. However, more research is needed.
- Cardiovascular Health: Quercetin’s antioxidant and anti-inflammatory properties may contribute to improved heart health by lowering bad cholesterol (LDL) and reducing blood pressure. However, evidence from human trials is still developing.
- Exercise Performance: Some studies suggest quercetin may improve exercise performance and recovery by reducing muscle fatigue and inflammation. However, more research is required.
Important Points to Consider:
- The bioavailability of quercetin can be variable depending on the food source and individual factors. Combining quercetin with vitamin C may enhance its absorption.
- Quercetin supplements might cause side effects like stomach upset, headache, and dizziness in some individuals.
- Quercetin can interact with certain medications, so it’s crucial to consult a healthcare professional before taking supplements.
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