Foods High in Quercetin for a Stronger Immunity

May 25, 2022

When it comes to immunity-boosting supplements, popular compounds like vitamin C, D, and zinc, often come to mind. However, another lesser-known compound, called quercetin, deserves the same level of recognition.

A plant flavonoid, quercetin is found naturally in many foods, like fruits, vegetables, seeds, and grains. What are the benefits of foods high in quercetin? Characteristic of all flavonoids, quercetin acts as an antioxidant in your body and fights off free radicals. It is one of the best antioxidants in fighting inflammation, which can contribute to health issues, including heart disease and Alzheimer’s disease. Eating quercetin-rich foods is linked to an overall improved heart health!

Keen on knowing how you can increase your quercetin intake? Read on to find out the foods high in quercetin that you can focus on in your daily diet.

Foods High in Quercetin

Cranberries

With 15 milligrams of quercetin per 100 grams, cranberries contain one of the highest levels of quercetin amongst all common fruits. With such a rich antioxidant content, no wonder they are deemed as superberries! For maximum immunity benefits, add fresh cranberries to your diet, instead of dried and sweetened ones. Fresh cranberries that were hand-picked from the Nordic wild can be found in powered form in by MYRBERG’s Red here.

Lingonberries

Lingonberries are a nordic superfood that offers immense benefits in building the immune system. Not only are they high in quercetin, containing 15 milligrams of quercetin per 100 grams, they are also rich in phytochemicals like resveratrol, another disease-fighting antioxidant. An excellent snack for both the young and old, lingonberries can be enjoyed in porridge, cereal, and more. Enjoy the benefits of wild lingonberry powder in by MYRBERG’s Red.

Aronia berries

Aronia berries are another quercetin-rich berry that are known for their strong antioxidant powers. These small dark berries contain an impressive 19 milligrams of quercetin per 100 grams. Boosting their antioxidant properties, aronia berries have an extremely high content of anthocyanins as well. Find freshly powdered aronia berries in by MYRBERG’s Blue here.

Apple Peels

Apple peels are a spectacular and easily accessible food source of this powerful flavonoid and have similar levels of quercetin to that of aronia berries. Do not mistake with the flesh an apple though, which by contrast, provides only tiny levels of quercetin.

Onions

Onions, an unassuming everyday food staple, is one of the most powerful vegetable sources of quercetin. Within the onion family, red onions contain the highest levels of quercetin – a whooping 39 milligrams per 100 grams!

Capers

Lastly, we have capers, the champion of foods high in quercetin. With an amazing 234 milligrams of quercetin per 100 grams, these tiny edible flower buds are a versatile ingredient that is perfect for adding a tangy flavour to your meals.

There you have it – everyday foods that can boost your intake of quercetin to give you the most immunity-driving health benefits. It is recommended to up your intake to at least 500 milligrams per day, and the best and most delicious way to do so is to include a variety of foods high in naturally-sourced quercetin in your regular diet. Start off your immunity-boosting journey with MYRBERG’s range of berry powders here.