As we continue our journey into the new year, I believe it is still so important to remain vigilant and continue to strengthen your immune system in order to maintain good health overall.

Under normal circumstances, a healthy diet, lifestyle and mindset would be the key components to accomplishing your long term health goals, but life is anything but normal these days.  Because of this I have been taking things a step further by adding in a little something extra to keep my immune system going strong.

Now I’ve never been one to take a ton of supplements but lately there has been a lot of buzz about a lesser known compound called quercetin.  And if you’ve never heard of quercetin, you might be surprised to learn that you’re probably already getting some in your diet without even knowing it!

Here’s what you need to know about quercetin:

Quercetin is a type of flavonoid called a flavonol.  More specifically, it is a “plant pigment” that is found naturally in deeply colored fruits, vegetables and even some types of tea.

Like all flavonoids, quercetin has antioxidant properties.  We love antioxidants because they work to protect our bodies from free radicals.  If you’re not sure what free radicals are they’re basically unstable molecules that can speed up the aging process and increase your risk for diseases like cancer, heart disease, arthritis and dementia.  In other words, they’re not good!

Quercetin received a lot of attention in 2020 because of its ability to enhance the immune system, boost immunity in the respiratory tract and aid in the transport of zinc into the cells.  This is especially important because zinc can inhibit the replication of many viruses within the cells.  This is precisely the reason why zinc is often recommended when dealing with the common cold.

When it comes to the antiviral properties of quercetin, there are several studies confirming the effectiveness of quercetin against a range of viral infections.  It does so by inhibiting the virus’s ability to infect cells, inhibiting the infected cells from replicating and reducing the infected cells resistance to antiviral medication.  All good things when you are trying to fight off a virus.

Quercetin is also a power house when it comes to allergies!  If you’ve ever suffered with allergies, you are well aware of all of those uncomfortable allergy symptoms like a runny nose, watery eyes and a scratchy throat.  Well, those are caused by the release of histamine.  The beauty of quercetin is that it works like a natural antihistamine and prevents the release of histamine which then prevents all those nasty allergy symptoms!  🙂

I used to suffer with seasonal allergies but once I started taking quercetin, not only did my symptoms go away but so did my seasonal allergies.  Needless to say, I have been a believer ever since!

As I mentioned earlier, quercetin is found in many fruits and vegetables.  In fact, it is believed to be the most abundant flavonoid in our diet….that is assuming you eat lots of fruits and vegetables!

The amount in each plant food can vary depending on the freshness of the plant, where it is grown, and how it is prepared.  Here is a list of some of the whole foods which are high in quercetin.

*capers (the most concentrated source!)
*red onions
*almonds and pistachios
*green, black and elderberry tea

First and foremost, I always advocate using food as medicine and there are definitely lots of foods to choose from in order to get some quercetin into your diet.  However, if you are considering adding in a supplement, be sure to buy one from a reputable company and always read the label to check for fillers.  This is the one that I take.  I like this one because the formulation makes the quercetin highly absorbable.

Because quercetin is derived from plants, it is well tolerated by most people however, if you are taking any prescription medications or have any kind of medical condition, it is important to check with your doctor before making any changes to your diet.

Well, there you have it…..that’s the scoop on quercetin!  I hope this was helpful and, if you have any questions, feel free to hit reply or give me a call.

As always, be well and stay safe!

Nourish yourself rabbit garden image