Despite the little familiar name, the quercetin It can be easily found on the supermarket’s hortifrute bench. In addition to appearing in onion, it is present in peppers, asparagus, broccoli and fruits such as apple, grape and mango. It also is present in other benches, the research, where it has been investigated for its possible health benefits.
One of the recent works, performed by scientists from Poland, was published in May in the scientific journal and brings a review of 92 studies, demonstrating mechanisms related to.
There is evidence that quercetin helps preserve endothelium, a cell carpet that covers the inside of the vessels, and contributes to increasing the production of nitric oxide, a vasodilator agent. These effects interfere with vascular elasticity and may favor blood pressure control. The article also mentions the impact of the substance on cholesterol levels, reducing the risk of atherosclerosis, ie the clogging of blood vessels.
Behind these actions stand out the antioxidant and anti-inflammatory properties. The study shows that Quercetin helps to neutralize free radicals, molecules that, in excess, cause cellular damage. This action mitigates oxidative stress, preserving artery cells, among others.
Performance against inflammation also favors the vessels. The authors cite mechanisms such as reducing cytokine activity and other proinflammatory substances.
However, even in the face of so many evidence on protective effects, the review points out that much of the work was done in cells, microscope and animal models. “One of the limitations of the work is the scarcity of great clinical trials with humans,” says nutritionist Julia Forti Roque of Einstein Hospital Israelita.
Another negative factor, commented on in the text, is low bioavailability, that is, the ability of quercetin to be assimilated and used in the human body. “But the substance has a promising potential, especially in the context of chronic diseases,” says the nutritionist.
Protective group
Quercetin is a member of polyphenols, a group that has more than 8,000 members cataloged so far. “These compounds are classified as secondary metabolites,” explains biologist Nicholas Vannuchi, who researches some polyphenol classes in the Laboratory of the Federal University of São Paulo (Unifesp), Campus of Baixada Santista.
It means that they are substances synthesized by vegetables to protect them in adverse situations in nature. They defend against ultraviolet rays and weather, either in dry or rain times. “They even help fight fungi and pathogens capable of bringing damage to plants,” says Vannuchi.
Unlike other polyphenols, quercetin is not a pigment. “And it’s sensitive to heat,” points out the biologist. Therefore, the suggestion to enjoy the benefits is not to bring food to the fire or prepare them in steam and quickly. “A strategy that optimizes the use is to combine with healthy fat sources, such as olive oil or avocado,” suggests Einstein’s nutritionist.
A guacamole recipe can be a good choice, as is a vinaigrette with olive oil. It is even worth using the onion, which concentrates more of the substance, especially the layer that is just below the shell.
Add with suppliers of, if the citrus, it is another trick to make the most of it. “It is also recommended to distribute consumption throughout the day to always maintain quercetin circulating in the body,” says Vannuchi.
Finally, it is always good to emphasize that there is no point in betting on quercetin when the lifestyle is not healthy. Cardiovascular protection only occurs when the entire menu is balanced, with due space for fruits, vegetables, whole grains, seeds, beans, nuts and the like. They also count points the daily practice of physical activity, as well as good hours of sleep and stress management.
