What is the richest dietary source of quercetin?
CAPERS!
Quercetin = flavonol
Sources: capers, elderberries, pomegranate, red/yellow onions, hot peppers, apples, kale
used to tx: hay-fever, asthma, cancer
actions: anti-oxidative, anti-inflam, anti-bact, immuno-modulatory, anti-carcinogenic and cardio-protective
quercetin eaters-->less cancer (CRC, renal, panc, prost, lung), CV and DM
no effect on immune fx, inflam or ox stress among hard exercised bicyclists, 08 study Nieman in NC
ultramarathoners taking 1000mg qd x3wks also no chance in inflam immun or ox stress dt exertion
URTI rates were lower in both studies among quercetin takers
synergistic effect
combined with 120mg green tea extract (EGCG equiv to 1cup grn tea) and fish oil
-->sig lower inflam, ox, immune dysruption
those taking mixture had 2x more quercetin in blood than those taking quercetin only
(this makes sense to me because as I understand it flavonoids and flavonols are better absorbed when consumed in combination with FATS)
anti-cancer combos:
resveratrol and EGCG
resveratrol and genestein
best advice:
“Eat a wide variety of healthy foods.”
David Nieman, PhD.
guiding force behind quercetin research
Human Performance Laboratory at Appalachian State University in Boone, North Carolina
“Quercetin’s bioactive effects in human athletes”
accepted for publication February 11, 2010
will appear in Current Topics in Nutraceutical Research, Volume 8, No. 1
Two versions of this article are on Denvernaturopathic website:
First, this one more or less the same but with references:
http://denvernaturopathic.com/quercetinsynergy.html
Second, a much more in depth review of Nieman's research that also looks at quercetin effect on mitochondrial biogenesis.
http://denvernaturopathic.com/quercetinandathletes.html
SOURCE
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