In winter, the problems of stuffy nose, colds and flu increase. But fortunately, there are many ways in which the immune system can be boosted, through daily habits and choices such as regular exercise, adequate sleep, and harnessing the healing power of food and nutrition.
quercetin
As posted by Real Simple, experts advise incorporating quercetin, a plant compound found in a variety of familiar foods that will help your immune system thrive, ward off cold and flu as well as improve overall health.
When it comes to defining what makes food healthy, many turn to macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals). But when it comes to plants, their nutritional 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 for human health. Quercetin fits into the flavonol subclass of the flavonoid group and is one of the most extensively scientifically studied.
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 cause cellular death or death. the disease.
Research has also shown that quercetin has remarkable antibacterial, antiviral, antimicrobial, and wound healing benefits, which helps in a significant boost to the immune system. It has been shown to protect against type 2 diabetes, arthritis, and cardiovascular disease. There is even other evidence showing that it carries neuroprotective properties throughout life, from protecting against neurological disorders in children to Alzheimer’s disease in adults.
Recommended quantity
The amount of 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 the phytonutrient with about 45 mg of quercetin in one small onion.
2. apples
Apples are packed with fiber and immune-boosting vitamin C, plus one medium-sized apple contains 10 mg of your daily target of quercetin. But care must be taken 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 packed with nutrients, such as the vitamins thiamine, niacin, folic acid, riboflavin, and B6. There is 36 mg of quercetin in one cup.
4. Green tea
Green tea is notably high in the phytonutrient epigallocatechin-3 gallate (EGCG), which is said to be one of the key nutrients responsible for the historical medical use of green tea, helping to keep cholesterol and blood sugars in check.
5. Cabbage
Each uncooked cup of cabbage contains 23 mg of quercetin.
6. Mulberry
Blueberries, or blueberries, feature the anti-inflammatory plant compounds quercetin and anthocyanins, 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.