List of Foods with Quercetin

Quercetin is a powerful antioxidant found in a variety of fruits, vegetables, and other plant-based foods. Below is a comprehensive list of foods that are rich in quercetin.

Fruits

Apples

Apples, particularly their skins, are a significant source of quercetin.

Berries

• Blueberries: Known for their high antioxidant content, blueberries also contain substantial amounts of quercetin.
• Cranberries: These berries offer a good dose of quercetin along with other beneficial compounds.

Grapes

• Red Grapes: The skin of red grapes is rich in quercetin.
• Black Grapes: Similar to red grapes, black grapes also provide a good amount of quercetin.

Citrus Fruits

• Oranges: Contain quercetin in lesser amounts but still contribute to overall intake.
• Lemons: Offer a smaller quantity of quercetin compared to other fruits.

Vegetables

Onions

• Red Onions: Particularly high in quercetin, making them a great addition to your diet.
• Yellow Onions: Also contain quercetin, though generally in slightly lower amounts than red onions.

Kale

Kale is a leafy green vegetable that provides a decent amount of quercetin.

Broccoli

Broccoli contains quercetin and other beneficial nutrients.

Spinach

Spinach is another leafy green that includes quercetin among its array of nutrients.

Herbs and Spices

Parsley

Parsley is rich in various antioxidants, including quercetin.

Cilantro

Cilantro leaves contain quercetin and add flavor to many dishes.

Capers

Capers are a particularly concentrated source of quercetin.

Other Foods

Green Tea

Green tea contains quercetin and other antioxidants that contribute to its health benefits.

Red Wine

Made from grapes, red wine contains quercetin, though consumption should be moderate.

Olive Oil

Olive oil contains small amounts of quercetin, adding to its health benefits.

Nuts and Seeds

Almonds

Almonds provide a small but notable amount of quercetin.

Sunflower Seeds

These seeds also contain quercetin, contributing to their nutritional profile.

This list provides a broad range of foods where quercetin can be found, allowing you to incorporate this beneficial antioxidant into your diet through various options.