If there was one supplement that could protect you from the flu, inflammation, mood disorders, hay fever and the common cold, would you drop what you're doing and run to the store to get this? Well then...get your shoes on!
There's an antioxidant flavonol that is found in foods like apples, plums, red grapes, green tea, elder flower and onions, that has been shown to fight inflammation, act as a natural antihistamine, boost immunity, promote lung and bronchial tract health, and help with weight loss, diabetes, circulatory dysfunction, allergies and mood related disorders. It's best known for its natural protection against the flu, and is a preferred alternative to Tamiflu (Tamiflu's possible side effects include mood swings, suicidal feelings, auditory hallucinations, memory deterioration and insomnia.)
Just how does quercetin work to do this? According to the Journal of Infectious Diseases:
"… In vitro studies have demonstrated that quercetin acts as a potent antiviral agent by inhibiting viral replication of several respiratory viruses, including influenza virus, parainfluenza virus, respiratory syncytial virus, adenovirus and rhinovirus. Although the quercetin's antiviral mechanisms are not well understood, a number of possibilities have been proposed..."
Numerous studies have shown quercetin's effectiveness in viral illness prevention, along with many other illnesses. Below is a list of foods naturally high in quercetin. Alternatively one can take a daily supplement purchased from a health food store. If you're taking moringa powder or chia seeds daily, you're probably getting a good dose of quercetin. But add to it with other foods for additional immunity.
While eating these foods will certainly give you benefits, if you really want to protect yourself and boost your immune system, you need to take a larger dose of quercetin daily. An amount of 300mg to 500mg, studies say, is a reliable amount to help prevent and possibly treat illness. The best brands use a form called "quercetin dihydrate" which appears to have excellent bioavailability.
It's best to take the supplement with food containing some fact, since quercetin is a fat soluble substance (does not absorb well in water). Take with a meal or with a snack containing fat such as nuts.
The number one source for quercetin? Capers. Fresh, jarred, or canned, they take the number one spot. You've probably only eaten capers on a salad at Olive Garden...now you can buy them in a jar and eat as a snack. Your kids can too. IMPORTANT: be sure not to damage your health with the bomb of salt that comes in most jarred and canned food. Look for unsalted varieties preferably without preservatives.
15 Foods Rich in Quercetin
Capers fresh, jarred, or canned
Fennel leaves fresh
Yellow onion cooked
Red onion raw
Red leaf lettuce
Skin of apples