Corey Howard MD, FACP, FAARFM, FMNM
Have you ever noticed how onions make you tear up? What most people don’t realize is that the same compounds that sting your eyes might also be protecting your cells. One of those compounds is quercetin — a natural plant flavonoid that’s quietly doing big things for your health.
What Quercetin Does
Think of quercetin as one of your body’s built-in firefighters. It helps calm the flames of inflammation, one of the underlying causes of so many chronic issues—from joint pain and allergies to heart disease and even accelerated aging.
It doesn’t work like a pain pill; it works at a deeper level, cooling off the oxidative stress that damages cells and tissues. This is the kind of daily, quiet work that keeps you running smoothly over time.
Where You’ll Find It
You don’t need fancy supplements to get quercetin (though there’s a place for those, too). It’s hiding in plain sight—especially in foods you probably already eat:
- Onions (red onions pack the biggest punch)
- Apples (especially the skins)
- Berries — blueberries, blackberries, and cranberries
- Kale, spinach, and broccoli
- Green and black tea
- Capers — small but mighty
Why It Matters
We live in a world that constantly exposes us to inflammation—through stress, processed food, poor sleep, and environmental toxins. Quercetin acts like a shield. It supports your immune system, helps stabilize mast cells (so it can even help with allergies), and works synergistically with vitamin C to enhance absorption and protection.
How to Add More to Your Day
You don’t need to overhaul your diet—just make small, smart changes:
- Add red onion to salads or sautéed vegetables.
- Keep the apple peel—that’s where the quercetin lives.
- Drink green tea instead of sugary drinks.
- Top your fish or chicken with a spoonful of capers.
- Snack on berries instead of processed sweets.
If you’re looking for extra anti-inflammatory support, a supplement (often combined with vitamin C and bromelain) can be helpful—especially during allergy season or times of stress. Just make sure it’s a high-quality brand and talk to your healthcare provider if you’re on other medications.
My Takeaway
Quercetin is a simple reminder that the foods we eat every day can be our best medicine. You don’t have to chase every new trend; sometimes the most powerful tools are already in your kitchen.
So next time you slice an onion, remember—you’re cutting into one of nature’s most underrated health allies.
