How to Lower Your Inflammation Without Major Changes to Your Diet

Quercetin Series 

Written by: April Adan 
Reading time: 4 minutes

What is Inflammation?

Inflammation is part of our natural defence system working to keep invaders out. It is often initiated by a physical injury. But inflammation can also be caused by infections, bacteria, viruses, or toxins. To read more about how inflammation works, check out the first article in this series, “That’s a Spicy Meatball!" 

In the previous article we discussed the changes in diet you could make to control inflammation. But what if adjusting your diet just isn’t enough? 

In this article we will look at Quercetin - a naturally occurring substance in our food and Quercetin supplements, one of the most effective and convenient ways of combating inflammation and improving your health. 

What is Quercetin?
Quercetin is a plant pigment (flavonoid) which has both anti-inflammatory and antiviral fighting properties. These pigments exist naturally in many fruits and vegetables such as asparagus, watercress, okra, and capers. However, many of us are simply not getting enough in our diet. Researchers estimate that the average daily Western diet contains no more than 1.0 gram of flavonoids daily.  Relevant governmental agencies have yet to develop a recommended daily amount (RDA) for bioflavonoids. These substances require more scientific research and time to accurately determine optimal dosages (WeAreFeel Nutrition Team, Nov 27 2021).

How Does Quercetin Help With Inflammation?

Taking Quercetin is like putting on armour to combat inflammation. With antioxidant boosting properties, it gives the body a fighting chance against many common diseases since inflammation can often be the root cause. Inflammatory health issues can range from heart disease, allergies, and infections, to chronic fatigue and autoimmune disorders like arthritis. 

Where Can I get it? What foods can I eat to get Quercetin?

Did you know that only certain parts of a plant may contain quercetin and others do not? For example, when it comes to radishes many of us typically only eat the root, which has almost no Quercetin, whereas the leaves, which are not eaten, are very high in Quercetin. 

It can be tricky to determine which parts of a plant contain the nutrients we need so we have included a list of theTop 10 Common produce items high in Quercetin that you can incorporate into your diet.

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No.  Food                                Quercetin Content                                 Source

                                                (mg per 100g dry or 100 mL liquid)                
1.     Capers, canned                     172.55                                                 16
2.     Elderberry juice concentrate  108.16                                                 16
3.     Radish leaves                         70.37                                                   16
4.     Dill weed, fresh                       55.15                                                   16
5.     Cilantro, fresh                         52.9                                                     16
6.     Banana peppers, raw             50.63                                                   16
7.     Fennel leaves, raw                 48.8                                                     16
8.     Yellow onion, cooked              41.9                                                     17
9.     Red onions, raw                     39.21                                                   16 E.
10.   Radicchio                               31.51                                                   16

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Sources:         
USDA Special Interest Databases on Flavonoids (16)
Nishimuro H, Ohnishi H, Sato M, et al. Estimated daily intake and seasonal food sources of quercetin in Japan. (17)
Larson AJ, Symons JD, Jalili T. Quercetin: A Treatment for Hypertension? A Review of Efficacy and Mechanisms. (18)

Why take a Quercetin Supplement?

Getting nutrients and flavonoids through food is ideal, but requires planning and intentionality. Let’s look at what planning to get Quercetin through food alone on a consistent basis might look like. Yellow onions are pretty easy to get and are listed above. They contain some of the highest levels of beneficial Quercetin. However, eating one medium onion contains approx. 52 milligrams (mg). To get a therapeutic dose you would need to eat 10 onions a day.That’s a lot of onions! Supplements provide a much more efficient and much less teary way of attaining those benefits. Also - your loved ones will probably thank you!

Does It Matter Which Quercetin Supplement I Take?

Many supplements on the market can be misleading. Unfortunately, just because a supplement claims to have a high dosage doesn’t mean your body will reap the full benefits. Quercetin is poorly absorbed in the body and is best absorbed with fats. It also works in tandem with Vitamin C, for better absorption and antioxidant fighting properties. So the next time you look for a Quercetin supplement, look for it in combination with Vitamin C.  

At Leamington Wellness Pharmacy, we look for reputable and quality supplements that comply with Canadian standards. Natural Factors offers a bioactive form of Quercetin called EMIQ (Enzymatically Modified Isoquercitrin) in a gel tab. It is GMO, preservative and sugar-free and is suitable for vegetarians and vegans. This form is better absorbed and used in your body. Better absorption benefits your body and your wallet.  

Click the link to buy Natural Factor's  Bioactive Quercetin 

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References:
https://www.healthline.com/nutrition/anti-inflammatory-herbs#Plants-as-Medicine
https://fitpeople.com/health/quercetin-the-anti-inflammatory-antioxidant-for-muscles/
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://blog.metagenics.com/post/2020/08/26/what-makes-onions-so-healthy-its-quercetin/
https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation
https://www.healthline.com/health/chronic-inflammation#symptoms
https://www.verywellhealth.com/what-are-mast-cells-1944889
https://naturalfactors.com/en-ca/articles/quercetin-explained/
https://www.wisepowder.com/guide-to-quercetin
https://wearefeel.com/blogs/learn/what-is-citrus-bioflavonoids