Although quecetin –from Latin Quercetum, oak forest – was discovered in 1854 by a French pharmacist, it was not until these first decades of the 21st century that its virtues began to be studied well, which point to being numerous, although many have yet to be confirmed in future studies.
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What is quercetin?
It is a flavonoid compound very present in most fruits and vegetables, in fact it is the one that is most present in the Mediterranean human diet, as long as it contemplates the consumption of vegetables and vegetables. It can be found in everything from blueberries to grapes, through apples, peaches, etc. And of course in leafy vegetables, like collard greens, spinach, borage, lamb’s lettuce, but also in broccoli or kale cabbage, for example.
But where it is most abundant, if we measure in dry weight, without water, in red onions, where it can constitute up to 10% of said weight. A natural purple onion has 32 mg per 100 grams of product.
It also abounds in capers, undoubtedly the fruit with the highest percentage of its hydrated weight, with 234 mg per 100 grams of raw capers, which drops to 173 mg per 100 grams in pickles.
As well as in the tomato, especially in the yellow varieties such as the yellow cherry. Also the yellow peppers have it in good quantities, but especially the hot yellow peppers and the piparras.
And for not being less, the leaves of radishes, parsley, coriander, dill or fennel have considerable quantities. In this way, the easiest thing to have a diet rich in quercetin is to eat a lot of fruits and vegetables, but especially the one with the highest percentages: a good salad of yellow tomatoes with radish leaves, and especially purple onions and capers, it is the perfect dish.
Why is quercetin so important?
Here we get down to business: what is it about this flavonoid that makes it so revealing? Many virtues are attributed to it, but confirmed and extremely interesting we could highlight the following:
1. An excellent ‘fat burner’
The quecetin combined in the diet with resveratrol, present in dark fruits, acts by inhibiting the formation of adipose cells, and not only that, but also activates the aptosis of said cells, that is, their suicide, and the burning of fat that store. So concludes This studio.
This fact means that the presence of quercetin in our diet not only protects us from gaining weight, but also reduces the risk of diabetes and coronary heart disease, by lowering the levels of insulin and LDL cholesterol in the blood.
2. A powerful activator of antioxidant processes at the blood level
Quercetin has been shown to be an effective protector of hepatocytes in laboratory culture by promoting the levels of the antioxidant and anti-inflammatory compound glutathione, and discouraging the action of pro-inflammatory cytokines.
That is: it activates the antioxidant and anti-inflammatory protective system at the liver level, in turn defending the body from pro-inflammatory antibodies such as cytokines, responsible for allergic processes and asthma, but also inflammation due to viral infection. More information in This studio.
3. Decreases the potency of respiratory virus infections
At least they suggest various studies on human cells in vitro, awaiting more scientific literature on the matter. The remarkable fact is that in the laboratory it has been seen that cells with high levels of quecetin better defend themselves against the SARS-CoV-2 virus, responsible for COVID-19.
This fact caused the FDA, the American agency for pharmacological products, to approve quercetin supplements (in dihydrate form) as a prevention method against COVID-19, although in Europe they do not have this qualification.
Furthermore, there is no scientific confirmation of a greater defensive action at higher amounts of this flavonium. Therefore, it cannot be said that the effectiveness of taking supplements is greater than what a balanced diet can provide.
For example, consuming a purple onion and 10 grams of capers every day we cover the doses considered necessary, which are about 50 mg per person per day.
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