Quercetin is one of the most common flavonoids found in many plant-based foods. The table above shows vegan quercetin-rich foods.
It is often considered an antioxidant as it may help reduce oxidative stress in the body. With its anti-inflammatory effects, it may potentially contribute to the relief of inflammation. Research on quercetin is still limited, so you should be cautious before taking supplements or enriching your diet with quercetin.
Quercetin-Rich Foods - Sources
Quercetin is mainly found in plant-based foods. Animal products usually contain the flavonoid in very small amounts or not at all. Therefore, animal products are generally not a significant source of quercetin. The list below shows some plant-based foods that contain it:
- Vegetables are high in quercetin. Sorrel, radicchio, red onions, watercress, and kale are among the best plant-based sources of quercetin. Other quercetin-rich vegetables according to the table include asparagus, arugula, Lollo Rosso, jalapeno, spinach, broccoli, and green bell peppers.
- Fruits are also rich in quercetin. Berries such as elderberries, mulberries, cranberries, blackcurrants, blackberries, blueberries, gooseberries, and lingonberries contain high levels of quercetin. Additionally, apples, cherries, lemons, apricots, pears, and plums have higher amounts.
- Some herbs and spices are also rich in quercetin. These include capers, lovage, fennel leaves, cilantro, dill, parsley, and chives (source).
- Other quercetin-rich foods include locust bean gum, kidney beans, green beans, as well as buckwheat, buckwheat groats, and buckwheat flour.
Vegan Quercetin Diet
There are various ways you can incorporate quercetin-rich foods into your diet:
- Smoothie: Blend a handful of berries, a banana, spinach, chia seeds, and almond milk.
- Fruit salad: Cut up a variety of fresh fruits like apples, oranges, grapes, and kiwi, and drizzle them with some lemon juice.
- Guacamole: Mash ripe avocados with fresh lime juice, diced tomatoes, chopped onions, and a little cilantro.
- Green salad: Mix together leafy greens, chopped almonds, dried cranberries, and a dressing made from olive oil, lemon juice, and garlic.
- Berry chia pudding: Combine chia seeds with your preferred plant-based milk and mixed berries. Let it soak overnight in the refrigerator.