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Imagine this: a powerful, natural substance that not only boosts your immune system but also helps fend off viruses - and it’s found right in your daily diet. Quercetin, a potent flavonoid present in everyday vegetables and fruits like onions, apples, and berries, does just that.
Scientific research shows that quercetin has antiviral properties and can strengthen the immune system. What makes this substance even more interesting is that when combined with vitamin C, it becomes even more effective in the fight against viral infections, including COVID-19.
Quercetin works on multiple levels to combat viruses. One of its key antiviral actions is its ability to inhibit the replication of viral particles. Quercetin affects the so-called “replication cycle” of the virus, making it harder for viruses to spread within the body.
Researchers also discovered that quercetin blocks the “door” through which viruses enter cells, making it more difficult for the virus to infect. Scientists found that quercetin can prevent the binding of the virus to human cells by disrupting viral spike proteins. This reduces the chances of a successful infection.
A study published in the journal Viruses emphasizes that quercetin can be effective against respiratory viruses such as influenza and SARS-CoV-2.
Dr. David Sinclair, a professor at Harvard Medical School, explains:
“Quercetin has shown promising antiviral properties by not only hindering the entry of viruses into cells but also disrupting the replication cycle of viruses. This makes it a valuable agent in the fight against viral infections.”
Quercetin also works particularly well in combination with vitamin C. This synergy enhances the antiviral effects of both substances. Vitamin C boosts the antioxidant properties of quercetin by reactivating it, meaning quercetin remains active in the body for longer.
Additionally, quercetin and vitamin C together stimulate the production of so-called “interferons”,a group of proteins that alert our cells to invading viruses and help eliminate them more quickly.
So the saying “an apple a day keeps the doctor away” is not just a myth - apples contain both quercetin and vitamin C.
Dr. Andrew Saul, former editor-in-chief of Orthomolecular Medicine News Service, stated:
“The synergistic action of quercetin and vitamin C can provide powerful antiviral protection, especially during times when the immune system needs extra support. This combination is effective in reducing oxidative stress and enhancing the immune response.”
In addition to its direct antiviral effects, quercetin also has immunomodulating properties. This means it can regulate the immune system, helping it function more efficiently without overreacting. This is crucial during viral infections because an overactive immune system can sometimes cause more harm than the virus itself, as seen with COVID-19.
Research shows that quercetin can reduce the number of inflammatory cytokines in the blood and increase the levels of antioxidant enzymes. This effect is also enhanced when combined with vitamin C.
As mentioned, you can obtain quercetin from your daily diet. Which foods can you eat to get enough of it? Here’s a top 10 list of foods rich in quercetin:
1. Onions (especially red and yellow onions)
2. Capers
3. Berries (such as blueberries, raspberries, and strawberries)
4. Grapes (especially the skin of red grapes)
5. Apples (with skin)
6. Citrus fruits (such as oranges and lemons)
7. Tea (particularly green and black tea)
8. Broccoli
9. Bell peppers (especially the red variety)
10. Cherries (such as sweet and sour cherries)
While you can get quercetin from your diet, it may be more convenient to take it as a supplement. This way, you can achieve a higher dosage and easily combine it with vitamin C.
For optimal immune system support, a daily dose of 500 to 1000 mg of quercetin is recommended, preferably divided into two doses throughout the day and in combination with a vitamin C supplement.
Quercetin is generally considered safe, but note that mild side effects can occur at high doses. Therefore, it's wise to take your supplement with food. This helps your body absorb it optimally and fully utilize its benefits.
Quercetin proves to be a surprisingly powerful ally in times when viral infections pose a threat. With its ability to block viruses and inhibit their replication, this natural flavonoid offers our bodies a solid line of defense.
When quercetin is combined with vitamin C, the effect is even stronger: these substances enhance each other and help both stimulate the immune system and reduce inflammation.
And because both quercetin and vitamin C are relatively safe and easily accessible, you can effortlessly give your body the necessary ammunition to defeat viruses through smart dietary choices or supplements!
