Quercetin and histamine: A natural aid?
Quercetin is gaining increasing attention in connection with histamine intolerance. This natural plant compound is found in many fruits and vegetables and belongs to the group of flavonols, a subgroup of flavonoids. Particularly interesting is the fact that many foods rich in quercetin are also naturally low in histamine , making them attractive for people with histamine intolerance.
This article explains what quercetin actually is, which foods it is found in, and what you should keep in mind when taking it.
What is quercetin?
Quercetin is a yellow natural pigment and belongs to the group of secondary plant metabolites , more precisely to the flavonols . This group of substances is involved in the coloration of many plants and serves as a natural protection against external influences.
The term "quercetin" derives from the Latin word quercus (oak). Indeed, a particularly high concentration of this plant compound is found under the bark of the oak tree. Quercetin is also concentrated in or directly under the peel of many other plants, which is why peeling or strong heating can lead to a loss of some of its content.
Quercetin and histamine intolerance: What role does this plant compound play?
Quercetin is frequently mentioned in connection with histamine intolerance . This is mainly because:
- Quercetin occurs naturally in many low-histamine foods
- The plant substance is regularly studied in scientific research.
-
Those affected speak of positive impressions in their testimonials.
Currently, there are no approved health claims attributing a specific effect of quercetin on histamine intolerance. Therefore, clear promises of efficacy are not permitted.
But what we can say for sure is:
Quercetin is a component of many fruits and vegetables, which are already well suited for those with histamine intolerance and support a varied diet.
Quercetin in low-histamine foods
The following low-histamine foods are rich in quercetin:
- broccoli
- Apple
- Onion (1)
- grapes
- Chives (1)
- Kale
- Lovage
- tea
- blueberries
- Cranberries
- blackberries
- blackcurrants
- Cherries
The quercetin content can vary depending on the variety, growing region, and processing. Wild plants often contain higher amounts than cultivated plants.
How much quercetin is in fruits and vegetables?
Quercetin is found in plants particularly in:
- the outer layer
- the shell
-
the colored parts
That means:
- Peeling reduces the quercetin content.
- Prolonged cooking further reduces it
-
Raw consumption usually leads to the highest amounts
For a low-histamine diet, it is advisable to incorporate quercetin-rich foods into the diet in a varied way.
Quercetin in dietary supplements
Besides being found in natural foods, quercetin is also an ingredient in many dietary supplements. It is often obtained from:
- the Japanese pagoda tree (Sophora japonica)
-
Dimorphandra mollis (“Fava d'Anta”)
The concentration and dosage of the product vary depending on the manufacturer.
Important: The recommended consumption guidelines for each product should always be followed.
An overdose through normal diet is considered unlikely. For some groups of people, such as pregnant women, breastfeeding mothers, children, or people with certain pre-existing conditions, medical consultation is recommended before taking dietary supplements.
Quercetin and possible side effects
When consumed in typical amounts, foods containing quercetin are generally well tolerated. However, as with many substances, high doses from dietary supplements can cause individual intolerances.
You should refer to the respective product description for specific information.
Quercetin in HistaNutri products
At HistaNutri, we use carefully selected raw materials. Our quercetin comes from the Japanese pagoda tree , one of the best-known sources of this flavonol.
Our KumaFit and BalanceFit products contain, among other ingredients, quercetin. These products were specially developed for people with histamine intolerance and other intolerances.
Conclusion: Quercetin as a component of a low-histamine diet
Quercetin is an interesting plant compound that occurs naturally in many low-histamine foods . Therefore, it can be beneficial for people with histamine intolerance to regularly include quercetin-rich fruits and vegetables in their diet.
The role of quercetin in the body is being intensively researched scientifically. However, clear claims about its effectiveness are not permitted. Nevertheless, as part of a varied, plant-based, and low-histamine diet, quercetin can make a valuable contribution.