There seems to be a spotlight on Quercetin and how it can help lower the risk of heart disease and combat hot flushes during perimenopause, so we turned to leading nutritionist, Sue Bedford, to find out more.
So what exactly is Quercetin?
Quercetin is a plant pigment (flavonoid) which is found in many plants and common foods. It’s an effective antioxidant and does a great job in helping your body combat free radical damage, which are linked to chronic diseases.
Which foods and drinks are good sources of Quercetin?
- Fruit eg. berries
- Capers
- Vegetables eg onions, shallots, kale
- Grains
- Roots
- Stems
- Flowers
- Tea
- Red wine
Why is obtaining Quercetin from food good for us during the perimenopause and menopause?
Although more research is needed to determine the health advantages of Quercetin, it is prevalent in nature and foods. Food normally provides between 5 to 40 (mg) each day, but if you eat a diet rich in vegetables and fruit, you will consume considerably more.
- Research shows that Quercetin may lower the risk of heart disease and block the release of histamine, helping to ease the symptoms of allergies like hay fever. Plus, it’s thought to inhibit the enzymes that generate substances such as prostaglandins, which cause inflammation and the resulting pain and so may help to reduce the pain and swelling associated with inflammatory conditions like osteo- and rheumatoid arthritis.
- Improving immunity due to being an antioxidant.
- Antioxidants, such as Quercetin, have been shown to have a variety of beneficial effects on the brain, including reducing or delaying age-related neurodegenerative diseases and cognitive decline, improving communication between brain cells, reducing inflammation throughout the body, and improving learning and memory.
- Quercetin may aid in blood sugar regulation. This is especially crucial during perimenopause and menopause since maintaining a healthy blood sugar level helps to keep hormones in check.
- Quercetin is also a phytoestrogen. This means that it can weakly bind to the body’s oestrogen receptors and mimic the effects of the hormone oestrogen on the body….possibly helping to balance hormones during the perimenopause and menopause.
Please note: Quercetin supplement doses of 500-1000mg per day are generally considered to be safe, but you should always check with your doctor before taking it because it can interact with some drugs.
What are great food and drink sources of Quercetin?
Capers (highest concentrated source), red onions (highest vegetable source), shallots, berries, nuts, kale, brussel sprouts, bell peppers, grapes, citrus fruits, black tea, cabbage, tomatoes, grapes, onions, green tea (just a few!).
For some great recipes using Quercetin, visit here
