An Apple A Day

Do you remember ever hearing "An apple a day keeps the doctor away"?  I think most of us did as we were growing up.  Did you believe it?  Surprise, it is true.  And it is all thanks to an amazing little nutrient in the apple called 'Quercetin'. 

            Quercetin is a flavonoid and flavonoids are phyto (plant) chemicals that offer health benefits for humans.  Quercetin's claim to fame is its antioxidant properties.  Antioxidants act like little magnets as they roam around the body pairing up with free radicals that could otherwise damage your cells and DNA.  Quercetin even works to combat the histamine response during allergy season. 

            So where do you find these healthy little goodies?  Never fear, eating several servings of fruits and vegetables each day can provide you with plenty.  Starting with that apple.  Just make sure it's an organic apple to avoid any residue pesticides that remain on the apples under that shiny wax coating.  And if you're wondering, no – there is no way to wash off the pesticides on most foods.  That's because year after year those pesticides soak into the soil and are then drawn up into the plants themselves so when you bite into the fruit or vegetable, no matter how well you washed it off, you're eating the pesticides.

Some other organic fruits and vegetables high in quercetin are onions, broccoli, kale, cherry tomatoes, grapes, brussel sprouts, bell peppers, almonds, blueberries, and green or black tea and the list goes on from there. 

            What a tasty way to support your cardiovascular system by lowering blood pressure and relaxing blood vessels, improving circulation for brain health protecting it from toxins, and lowering your risk of developing cancer.

            So the next time you're looking for a tasty snack – reach for that juicy apple knowing you're doing your body good!

References

Batiha GE-S, Beshbishy AM, Ikram M, Mulla ZS, El-Hack MEA, Taha AE, Algammal AM, Elewa YHA. (2020) The Pharmacological Activity, Biochemical Properties, and Pharmacokinetics of the Major Natural Polyphenolic Flavonoid: Quercetin. Foods.  9(3):374. https://doi.org/10.3390/foods9030374

Healthy Foods High in Quercetin (2021).  Retrieved from the Nourish by WebMD website at https://www.webmd.com/diet/foods-high-in-quercetin#1

Pereira da Silva Araújo, N., Alves de Matos, N., Antunes Mota, S., Farias de Souza, A., Dantas Cangussú, S., Alvim de Menezes, R. & Silva Bezerra, F. (2020) Quercetin Attenuates Acute Lung Injury Caused by Cigarette Smoke Both In Vitro and In Vivo, COPD: Journal of Chronic Obstructive Pulmonary Disease, 17:2, 205-214, DOI: 10.1080/15412555.2020.1749253

Xing, Y., Tan, C., Luo, Y., & Liu, W. (2021). Effect of Quercetin on Rhinitis via Inflammatory

Pathway. Pakistan J Zool, pp.1-8, DOI: https://dx.doi.org/10.17582/journal.pjz/20190925070938