You may have heard it’s healthy to “eat a rainbow” when filling your plate. It means to eat a variety of different colored foods. And it’s not just a gimmick to get kids to eat veggies. Science shows that it’s actually true, but why?
Quercetin boosts color and nutrition
Quercetin is a natural pigment found in many plants such as onions, berries, kale, broccoli, and tomatoes. Not only does it give fruits and veggies their rich color, it’s also a powerful antioxidant with multiple health benefits.
Here’s a quick science refresher: Antioxidants neutralize free radicals. Free radicals are molecules in your body with an unpaired electron. That lonely electron roams the body to snatch an electron partner from a healthy molecule, damaging your body. Antioxidants bind with the free radical’s single electron so it can’t wreak havoc.
With that in mind, let’s look deeper at some research-backed benefits of quercetin.
Supports heart health
Quercetin may help prevent cardiovascular disease because it relaxes blood vessels and lowers blood pressure. (1) One study looked at the effect of quercetin on people experiencing obesity and stage 1 hypertension. After 6 weeks of treatment with quercetin, participants’ systolic blood pressure decreased by 3.6 mmHg over those that had the placebo. (2)
Fights inflammation
Quercetin also has anti-inflammatory properties. To study those properties, researchers extracted samples of human tissue to see if quercetin affected the tissue’s inflammation markers. They measured the level of inflammation markers before and after introducing quercetin to the cells. Inflammation markers were significantly reduced in the tissue treated with quercetin. (3)
Another study followed 50 women with rheumatoid arthritis. For 8 weeks, some were given 500mg daily of quercetin, and the others were given a placebo. The women who received the quercetin reported reduced early morning stiffness and diminished pain after activities. (4)
Reinforces your immune system
Research has shown that quercetin supports leukocytes, which are blood cells that fight infection and other diseases.(5) Other studies suggest that quercetin may be useful in treating autoimmune diseases by suppressing cells that attack healthy tissue in error. (6)
An investigation of mice showed that quercetin lowered respiratory inflammation from allergies.(7) While more studies are needed to verify the same results for humans, the early research looks promising.
Bottom line
Quercetin is a natural and safe way to look after your heart and immune system and reduce inflammation in your body. That’s a serious pot of gold at the end of this rainbow. The next time you’re looking to boost your quercetin, give us a try.
Let’s get healthier, together,
Your friends at Santo Remedio
References
1. Serban, M. C., Sahebkar, A., Zanchetti, A., Mikhailidis, D. P., Howard, G., Antal, D., Andrica, F., Ahmed, A., Aronow, W. S., Muntner, P., Lip, G. Y., Graham, I., Wong, N., Rysz, J., Banach, M., & Lipid and Blood Pressure Meta‐analysis Collaboration (LBPMC) Group (2016). Effects of Quercetin on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 5(7), e002713. https://doi.org/10.1161/JAHA.115.002713
2. Brüll, V., Burak, C., Stoffel-Wagner, B., Wolffram, S., Nickenig, G., Müller, C., Langguth, P., Alteheld, B., Fimmers, R., Naaf, S., Zimmermann, B. F., Stehle, P., & Egert, S. (2015). Effects of a quercetin-rich onion skin extract on 24 h ambulatory blood pressure and endothelial function in overweight-to-obese patients with (pre-)hypertension: a randomised double-blinded placebo-controlled cross-over trial. The British journal of nutrition, 114(8), 1263–1277. https://doi.org/10.1017/S0007114515002950
3. Chuang, C. C., Martinez, K., Xie, G., Kennedy, A., Bumrungpert, A., Overman, A., Jia, W., & McIntosh, M. K. (2010). Quercetin is equally or more effective than resveratrol in attenuating tumor necrosis factor-{alpha}-mediated inflammation and insulin resistance in primary human adipocytes. The American journal of clinical nutrition, 92(6), 1511–1521. https://doi.org/10.3945/ajcn.2010.29807
4. Javadi, F., Ahmadzadeh, A., Eghtesadi, S., Aryaeian, N., Zabihiyeganeh, M., Rahimi Foroushani, A., & Jazayeri, S. (2017). The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial. Journal of the American College of Nutrition, 36(1), 9–15. https://doi.org/10.1080/07315724.2016.1140093
5. Chirumbolo S. (2010). The role of quercetin, flavonols and flavones in modulating inflammatory cell function. Inflammation & allergy drug targets, 9(4), 263–285. https://doi.org/10.2174/187152810793358741
6. Huang, R. Y., Yu, Y. L., Cheng, W. C., OuYang, C. N., Fu, E., & Chu, C. L. (2010). Immunosuppressive effect of quercetin on dendritic cell activation and function. Journal of immunology (Baltimore, Md. : 1950), 184(12), 6815–6821. https://doi.org/10.4049/jimmunol.0903991
7. Rogerio, A. P., Kanashiro, A., Fontanari, C., da Silva, E. V., Lucisano-Valim, Y. M., Soares, E. G., & Faccioli, L. H. (2007). Anti-inflammatory activity of quercetin and isoquercitrin in experimental murine allergic asthma. Inflammation research : official journal of the European Histamine Research Society ... [et al.], 56(10), 402–408. https://doi.org/10.1007/s00011-007-7005-6
