Quercetin

Phytochemical

The most common flavonol in the diet, found in onions, kale, and apples. A natural senolytic that can also reverse senescence. Those consuming more have less than half the risk of dying from heart disease.

Food Sources

Foods that contain Quercetin.

Onions
20-100 mg per onion.
Source: How Not to Age
Apples
4-20 mg per apple, concentrated in the peel.
Source: How Not to Age
Kale
About 50 mg per one-pound bunch.
Source: How Not to Age
Capers
About 20 mg per tablespoon.
Source: How Not to Age
Fennel
Coriander, cumin, and fennel contain quercetin as an active component which plays a major role in prevention of cancer
Source: Nutrition, Food and Diet in Ageing and Longevity
Berries
Quercetin is enriched in apples, berries, broccoli, cabbage, capers, cauliflower, cherries, citrus fruits, coriander, honey, nuts, red onions, tea
Source: Nutrition, Food and Diet in Ageing and Longevity
Red Onions
Quercetin is enriched in apples, berries, broccoli, cabbage, capers, cauliflower, cherries, citrus fruits, coriander, honey, nuts, red onions, tea
Source: Nutrition, Food and Diet in Ageing and Longevity
Garlic
Quercetin is found in garlic.
Source: Nutrition, Food and Diet in Ageing and Longevity
Himalayan Tartary Buckwheat
Source: Young Forever

Health Benefits

Health conditions that Quercetin may influence, based on research.

Improves

High blood pressure
Isolated quercetin supplements can lower blood pressure.
Source: How Not to Age
High cholesterol
Source: How Not to Age

Reduces Risk Of

Heart disease
Those who consume more quercetin appear to have less than half the risk of dying from heart disease.
Source: How Not to Age
Aging
Lots of different molecules, including aspirin, spermidine, vitamin E, quercetin, and the famous red wine compound resveratrol have been described as antioxidants [with potential anti-aging effects]
Source: How We Age
Cardiovascular Disease150 mg/day
Quercetin supplementation offered beneficial effect against some risk factors of cardiovascular disease.
Source: Nutrition, Food and Diet in Ageing and Longevity
High blood pressure
Source: Young Forever

Protects Against

Aging
Studied for longevity effects in mouse models
Source: How Not to Age
Cognitive decline
Antioxidant quercetin found in onions and apples helps in preserving brain cells
Source: Nutrition, Food and Diet in Ageing and Longevity
Cellular senescence
Senolytic cocktail of Dasatinib and quercetin eliminated senescent cells from adipose tissue, resulting in improved physical function and lifespan extension
Source: Nutrition, Food and Diet in Ageing and Longevity

Biological Mechanisms

How Quercetin works at a cellular level.

InhibitsCellular senescence
Quercetin found to reverse senescence rather than just eradicate senescent cells. Doses as low as equivalent of one small apple a week reduced senescence and improved healthspan in mice.
PromotesActivates Nrf2
Some well-known phytochemicals which strongly induce Nrf2-mediated SR include curcumin, quercetin, genistein and eugenol.
PromotesSuppresses NF-kB signaling that drives cancer growth
Quercetin inhibits TNF-alpha by inactivation of ERK, c-Jun, and NF-kB, as well as the activation of PPARgamma
PromotesBlocks Inflammatory Enzymes
Quercetin inhibits COX-2 activity
PromotesInhibits cancer cell growth while sparing normal cells
Quercetin enhances immune system response against tumor growth by increasing mitochondrial membrane permeabilization
PromotesPrevents cancer cell growth
Quercetin from coriander, cumin and fennel plays a major role in prevention of cancer
PromotesHormesis
Quercetin (capers, onions, cranberries, plums, blueberries, currants, cherries, apples) moderately activates the cell's own stress response mechanisms as a mild DNA damage inducer
PromotesSirtuin Activation
SIRT1 activators include quercetin (cranberries, onions, apples, blueberries)
PromotesClears senescent (zombie) cells
Quercetin was the first nutritional compound shown to have senolytic activity, most effective against senescent human endothelial cells and mouse bone marrow mesenchymal stem cells
PromotesmTOR Suppression
Several polyphenols have been found to inhibit or influence mTOR, such as quercetin
InhibitsInflammaging
Quercetin is a senolytic that kills zombie cells, stopping inflammaging. Combined with dasatinib, extended mouse life span by 36%.
PromotesAMPK activation
PromotesAutophagy
PromotesGlutathione Biosynthesis

Sources

How Not to Age
Nutrition, Food and Diet in Ageing and Longevity
Young Forever
How We Age