Did you know that the compounds that give fruits and vegetables their color are also behind many of their health benefits? Matcha is a great example of just that. Not only is it delicious, but it’s also packed with antioxidants, calming amino acids, and potent catechins. Most conversations around matcha health benefits highlight well-known compounds like L-theanine and EGCG, but there’s a lesser-known compound that also boosts many of matcha’s many benefits: quercetin.
Quercetin, a flavonoid, has impressive anti-inflammatory and immune-boosting properties, and it deserves its moment in the spotlight.
Keep reading to learn more about what it is, how it works, and why it deserves a chance in the spotlight.
What is quercetin
Quercetin is a natural plant pigment that contributes to the bright colors of many fruits and vegetables. It belongs to a group of compounds called flavonoids, a class of antioxidants, and is one of the most abundant flavonoids in our diet. Antioxidants help protect cells from free radical damage caused by oxidative stress, which is linked to aging and many chronic diseases.
The great thing is that you may already be eating quercetin without realizing it. A few foods you can find quercetin in are:
- Green tea
- Broccoli
- Apples
- Grapes
- Onions
- Red wine
- Capers
Health benefits of quercetin
Most of quercetin’s benefits stem from its role as an antioxidant. Antioxidants help neutralize free radicals, which are unstable molecules that can damage cells, increase inflammation, and accelerate aging. Research suggests that quercetin can reduce inflammation, which may lower the risk for certain diseases, including Alzheimer’s disease.
Animal studies also show that quercetin can help improve allergies. In one study, mice exhibited reduced peanut-related anaphylactic reactions after receiving a quercetin supplement.
Antioxidants, including quercetin, have been shown to possess cancer-fighting properties and may inhibit the growth of cancer cells.
Both human and animal studies indicate that quercetin may help reduce blood pressure levels. In one human study, participants taking a quercetin supplement experienced a modest reduction in blood pressure.
Other studies have shown that quercetin can enhance exercise performance and may help improve fasting blood sugar levels.
It is important to note that, although many of these studies are promising, they are still in the preclinical stage. More human studies are needed to confirm these effects.
Quercetin in matcha
Green tea leaves naturally contain quercetin. What makes matcha unique is that you consume the entire tea leaf rather than just steeping it, which significantly boosts the intake of beneficial compounds- like quercetin. The amount of quercetin in matcha can vary depending on the quality of the tea and how it's prepared. Research suggests that, on average, a cup of matcha contains around 1.2 mg/mL.
Quercetin also doesn’t work in isolation- it can team up with other nutrients to enhance its effects:
With EGCG: EGCG is a potent catechin found in matcha. Paired with quercetin, it may provide amplified antioxidant and anti-inflammatory protection.
With vitamin C: Vitamin C is found in small amounts in matcha as well as citrus, berries, and other foods. Vitamin C can help to increase the absorption of quercetin, so adding a squeeze of lemon juice to your matcha or pairing it with other berries can give you an extra nutrient boost.
Bottom Line:
Quercetin may not be as well-known as EGCG or L-theanine, but it plays an important role in matcha’s numerous health benefits. As a powerful flavonoid, it may help fight inflammation, support immunity, and may protect against a range of chronic conditions. By enjoying matcha daily and pairing it with other quercetin-rich foods, you can help to maximize the impact of this powerful flavonoid. Think about quercetin as just another reason to enjoy your daily matcha!
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
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