93 Quercetin Rich Foods Ranked by Quercetin Density

Food and Nutrition

2 October 2018 • Brian

93 Quercetin Rich Foods Ranked by Quercetin Density

Food and Nutrition

2 October 2018 • Brian

In this post, we’ll discuss what is quercetin, some of the latest research related to quercetin and health, and rank quercetin rich foods including the top 10 quercetin rich vegetables and the top 10 quercetin rich fruits.

A growing body of evidence is linking quercetin, a flavonoid found in many fruits and vegetables, with positive health effects like decreased risks of cardiovascular disease and some cancers.

And while health organizations don’t yet provide any statements regarding the health effects of quercetin or provide a recommended dietary intake value, many individuals are looking for quercetin-rich foods to add to their diets to improve their health.

Quercetin and Health

Quercetin is a polyphenol found in relatively larger concentrations in certain plants.

Polyphenols are a class of compounds with a particular chemical structure that have begun to accumulate research expounding their potential virtues towards good health.

Quercetin molecular structure. Quercetin molecular structure.

Quercetin is flavonoid, a class of polyphenols that also includes compounds such as Isorhamnetin, Kaempferol, and Myricetin.

Polyphenols have shown promise as a chemo-protective. In other words, epidemiological studies have shown that polyphenols may help reduce your risk of developing cancer.

The biochemical mechanism through which they do this is not yet clear. However, they have shown through in vitro studies that polyphenols interact with a variety of signaling pathways, some of which are related to cancer progression.

Quercetin is among the most heavily researched flavonoids. And it, too, has shown potential chemo-preventative properties. One particular area that shows promise is the prevention of colorectal cancer.

And in addition to potentially helping fend off cancer, quercetin has shown promise for combatting cardiovascular diseases including hypertension, ischemic heart disease, and stroke.

So although more research needs to determine what, if any, are the true merits of this particular flavonoid, quercetin has shown great promise as a natural compound found in a variety of healthy foods that may help combat several of the major chronic diseases we face today.

Quercetin Rich Foods

Quercetin rich foods are primarily vegetables. However, some fruits also contain quercetin, too.

Using the USDA Food Database, we have compiled data from all of the fruits and vegetables that contain information about polyphenol concentration.

We ranked all 93 foods by quercetin density. In other words, the foods with the highest concentration of quercetin per calorie are shown below ranked as the orange shaded portion.

We also include the quercetin content as mg/100g, shown as blue bars.

See a snapshot of our analysis, below. Or feel free to use our interactive charts ranking the most quercetin rich foods, here!

Quercetin rich foods, ranked. Quercetin rich foods, ranked.

Quercetin Rich Vegetables

Vegetables contain most of the quercetin-dense foods.

See our ranking of 191 of the healthiest vegetables!

In fact, the top 14 most quercetin-dense foods are all vegetables.

Here are the top 10 most quercetin-dense vegetables.

Quercetin rich vegetable - dock Quercetin rich vegetable - dock

Quercetin rich vegetable - watercress Quercetin rich vegetable - watercress

Quercetin rich vegetable - cilantro Quercetin rich vegetable - cilantro

Quercetin rich vegetable - radicchio Quercetin rich vegetable - radicchio

Quercetin rich vegetable - asparagus Quercetin rich vegetable - asparagus

Quercetin rich vegetable - okra Quercetin rich vegetable - okra

Quercetin rich vegetable - onion Quercetin rich vegetable - onion

Quercetin rich vegetable - serrano pepper Quercetin rich vegetable - serrano pepper

Quercetin rich vegetable - red leaf lettuce Quercetin rich vegetable - red leaf lettuce

Quercetin rich vegetable - kale Quercetin rich vegetable - kale

Quercetin Rich Fruits

Some fruits also contain quercetin. The USDA Food Database contains quercetin content information for 21 fruits (out of around 75).

See our ranking of the 75 healthiest fruits!

Here are the top 10 most quercetin-dense fruits.

Quercetin rich fruit - elderberry Quercetin rich fruit - elderberry

Quercetin rich fruit - cranberry Quercetin rich fruit - cranberry

Quercetin rich fruit - blueberry Quercetin rich fruit - blueberry

Quercetin rich fruit - blackberry Quercetin rich fruit - blackberry

Quercetin rich fruit - fig Quercetin rich fruit - fig

Quercetin rich fruit - gala apple Quercetin rich fruit - gala apple

Quercetin rich fruit - red delicious apple Quercetin rich fruit - red delicious apple

Quercetin rich fruit - mulberry Quercetin rich fruit - mulberry

Quercetin rich fruit - granny smith apple Quercetin rich fruit - granny smith apple

Quercetin rich fruit - fuji apple Quercetin rich fruit - fuji apple

Quercetin in Food for Health

Quercetin is becoming an exciting nutritional compound with promise for reducing the risks of developing certain types of cancer and cardiovascular disease.

Do you have information you’d like to share on quercetin? Good or bad, please share your thoughts!

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