### What is Quercetin? Quercetin is a natural pigment found in many fruits and vegetables, particularly in their skins and leaves. It acts as a powerful antioxidant, helping to neutralize free radicals that can damage cells and DNA. ### Health Benefits of Quercetin **1. Heart Health:** Quercetin can lower blood pressure, reduce cholesterol levels, and relax blood vessels, improving cardiovascular health. **2. Brain Health:** It enhances circulation, reduces inflammation, and protects brain cells from toxins, potentially lowering the risk of Alzheimer's and other degenerative diseases. **3. Anti-Cancer Effects:** By combating free radicals, quercetin may reduce the risk of cancer. Some studies have shown it can slow tumor growth and attack cancer cells. ### Top 6 Foods Rich in Quercetin **1. Onions:** Red and yellow onions are particularly high in quercetin. They also contain many other vitamins and minerals, including biotin. **2. Kale:** Known for its nutritional value, kale is rich in quercetin, vitamin A, vitamin C, and fiber. **3. Cherry Tomatoes:** These have a high ratio of skin to flesh, making them excellent sources of quercetin. **4. Broccoli:** Along with quercetin, broccoli is rich in vitamin K, vitamin C, and another antioxidant called kaempferol. **5. Blueberries:** These are antioxidant powerhouses, containing quercetin and 17 other phytochemicals. **6. Apples:** To get the most quercetin, eat apples with their skins. They also provide beneficial fiber like pectin. ### Supplements and Safety Quercetin is available as a supplement, usually in doses of 500-1,000 mg per day. While generally safe, it can interact with medications like antibiotics and blood thinners. High doses may damage the kidneys. There's no recommended daily allowance, but incorporating these foods into your diet can help you get enough quercetin naturally.