In winter, problems with stuffy nose, colds and flu increase. But luckily, there are many ways the immune system can be boosted, through daily habits and choices like regular exercise, adequate sleep, and harnessing the healing power of food and nutrition.
quercetin
As published by Real Simple, experts recommend incorporating quercetin, a plant compound found in a variety of familiar foods that will help your immune system thrive, ward off colds and flu, and improve overall health.
When it comes to defining what makes food healthy, many turn to macronutrients (carbohydrates, fats and proteins) and micronutrients (vitamins and minerals). But when it comes to plants, their nutrient powerhouses go much deeper thanks to plant compounds, also called phytochemicals, phenolic compounds, and polyphenols, or phytonutrients. There are more than 8,000 plant compounds currently known to scientists, each with its own unique benefits to human health. Quercetin falls into the flavonol subclass of the flavonoid group and is one of the most extensively studied scientifically.
Health benefits
All phytonutrients, including quercetin, are powerful antioxidants, which means they help reduce inflammation in the body and ward off harmful free radicals, which are unstable atoms that can cause significant damage to healthy cells, which can lead to cell death or death from disease.
Research has also shown that quercetin has significant antibacterial, antiviral, antimicrobial, and wound healing benefits, which help boost the immune system significantly. It has been shown to protect against type 2 diabetes, arthritis and cardiovascular disease. There is also other evidence showing that it possesses lifelong neuroprotective properties, from protection against neurological disorders in children to Alzheimer’s disease in adults.
Recommended quantity
How much quercetin your body needs each day depends on a variety of factors, but usually between 250 and 1,000 milligrams per day will help you reap all the health benefits quercetin has to offer. Here are some particularly high sources of quercetin:
1. Red onion
All onions contain some quercetin, but red onions provide a higher percentage of phytonutrients with about 45 mg of quercetin in a small onion.
2. apples
Apples are high in fiber and immune-boosting vitamin C, plus one medium-sized apple contains 10 mg of your daily quercetin goal. But you have to be careful not to peel the apples, because two chairs are abundant in the peel.
3. Buckwheat
Buckwheat is a delicious whole grain that is naturally gluten-free and rich in nutrients, such as the vitamins thiamin, niacin, folic acid, riboflavin and vitamin B6. There are 36 mg of quercetin in one cup.
4. Green tea
Green tea is especially rich in the phytonutrient epigallocatechin-3 gallate (EGCG), which is said to be one of the key nutrients responsible for green tea’s historical medical use, helping to keep cholesterol and blood sugar in check.
5. Cabbage
Each cup of raw kale contains 23 mg of quercetin.
6. Mulberry
Cranberries, or cranberries, contain the anti-inflammatory plant compounds quercetin and anthocyanin, containing up to 14 mg of quercetin per cup.
7. Broccoli
Broccoli is an ideal source of quercetin, with each small bowl of raw broccoli containing 14 mg.
8. Peanuts
Pistachios are known to be particularly rich in a variety of phytochemicals, including beta-carotene, lutein, zeaxanthin, anthocyanins and, of course, quercetin. One cup of pistachios can contain up to 5 mg of quercetin.
