Combat Seasonal Allergies with Quercetin Rich Foods

Using Foods as Medicine:

Foods with the Most Quercetin

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You may have heard of quercetin, but you probably don’t know exactly what it is or why you may need it. Well, let’s discuss the basics and find out why it is important to consume if you have seasonal allergies.

 

Quercetin is a natural occurring substance that is found in plant pigments called flavonoids that give many fruits, flowers, and vegetables their colors. It is known to inhibit the release of histamine which is said to be responsible for the symptoms of allergies in addition to having antioxidant and anti-inflammatory effects.

 

Top Choices of foods rich in quercetin:

Vegetables (mg/100 g)

  • Capers. Just one tablespoon contains 180 milligrams. Add capers to soups, salads, pasta dishes and dips
  • Radish Leaves. We all know the radish roots are great to eat, but did you know that the greens make a delicious soup too? So do not throw out the radish tops if they look good, put them in a pot with chicken broth instead, add seasonings, blend and enjoy because they contain 70.37 mg of quercetin.
  • Hot Wax Yellow Peppers. Eaten raw you will get 50.63 milligrams.
  • Onions. The raw red onions contain the most quercetin with 33.4 milligrams.

Fresh Herbs (mg/100 g)

  • Lovage leaves. This is loaded with 170 milligrams. Lovage looks like a massive Italian parsley plant. Many lovage lovers make this savory soup, but you can use it similarly to parsley too.
  • Dill weed. (55.15 mg)
  • Cilantro. (52.9 mg)
  • Fennel leaves. (48.8 mg) 

Fruits & Berries (mg/100g) 

  • Elderberries. (raw berries 42 mg, concentrated juice 106.16 mg)
  • Cranberries. (raw 15.09 mg) 

Wild Edibles (mg/100g)

  • Yellow Dock Leaves. This wild edible is great to find in the early spring. It has a lemon like flavor and contains 86.20 milligrams of quercetin. Come to our Wild Edible Workshop & Dinner and discover this gem growing locally.
  • Chokeberry. (68.17 mg)
  • Bee Pollen. (20.95 mg)

Grains (mg/100g)

  • Buckwheat ranks as the top grain with 23.09 mg. This is not surprising since it is a relative of Yellow Dock.