Quercetin And Allergies: A Comprehensive Guide to Foods High in Quercetin

If you suffer from allergies, you know how frustrating and debilitating they can be. Constant sneezing, itchy eyes, and a runny nose can make even the simplest tasks feel impossible. But what if there was a natural way to alleviate your allergy symptoms? Enter quercetin, a powerful antioxidant found in certain foods that has been shown to have anti-allergic properties.

What is Quercetin?

Quercetin is a flavonoid, a type of plant pigment that gives fruits and vegetables their vibrant colors. It is found in a variety of foods, including onions, apples, berries, and citrus fruits. Quercetin is known for its antioxidant and anti-inflammatory properties, which can help reduce inflammation in the body and protect against oxidative stress.

How Does Quercetin Help with Allergies?

Quercetin has been studied for its potential to alleviate allergy symptoms. It works by inhibiting the release of histamine, a compound that is released by the immune system in response to allergens. Histamine is responsible for the symptoms of allergies, such as sneezing, itching, and congestion. By reducing histamine release, quercetin can help reduce allergy symptoms and improve overall quality of life.

Foods High in Quercetin

If you're looking to incorporate more quercetin-rich foods into your diet, here are some options to consider:

  • Onions: Onions are one of the richest sources of quercetin. Whether you prefer them raw or cooked, adding onions to your meals can help boost your quercetin intake.
  • Apples: An apple a day not only keeps the doctor away but also provides you with a good amount of quercetin. Be sure to eat the skin, as it contains the highest concentration of this beneficial compound.
  • Berries: Berries like strawberries, blueberries, and raspberries are not only delicious but also packed with quercetin. Enjoy them as a snack or add them to your morning smoothie.
  • Citrus Fruits: Oranges, lemons, and grapefruits are not only high in vitamin C but also contain quercetin. Start your day with a glass of freshly squeezed orange juice to get a dose of both.
  • Kale: This leafy green vegetable is not only a nutritional powerhouse but also a good source of quercetin. Add it to your salads or sauté it with some garlic for a healthy side dish.


Quercetin is a natural compound found in certain foods that has been shown to have anti-allergic properties. By incorporating quercetin-rich foods into your diet, you may be able to alleviate allergy symptoms and improve your overall well-being. So next time you're at the grocery store, be sure to stock up on onions, apples, berries, citrus fruits, and kale to reap the benefits of quercetin.

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