quercetin and zinc benefits

Zinc and Quercetin

We all need to strengthen our immune systems because of the COVID-19 virus. The number of cases is steadily rising at an alarming rate. What’s more distressing is that the new variants have a higher contagion rate. Although vaccines have made considerable progress against the virus, it’s still good to have an extra defense.

This article will highlight the importance of boosting your immune system. One of the best ways to achieve that is by incorporating zinc and quercetin into your diet. So, without further ado, let’s dive right in.

What is Zinc?

Zinc is an essential nutrient found in various plant-based and animal food groups. Your body does not produce zinc naturally nor store it. That’s why steady food consumption with zinc is the best way to get it.

The Health Benefits of Zinc

This mineral plays many essential roles in maintaining good health. Here are some amazing benefits of zinc for your skin, immune system and more.

Boosts The Immune System

Zinc activates and stimulates the immune system, keeping it strong against viruses, bacteria, and other diseases. It has proven efficacy against reducing the effects of common cold up to 33%. What’s more impressive about zinc is that it decreases the risks of infections. Studies also say that senior citizens develop a responsive immune system with regular zinc consumption.

Speeds Up Wound Healing

Regular zinc consumption enhances collagen synthesis making it effective in the wound healing process. Health facilities often use zinc to treat wounds, ulcers, and various skin injuries. It is also perfect for the treatment of diabetic ulcers. Records show a significant wound reduction using this mineral.

Speeds Up Wound Healing

Regular zinc consumption enhances collagen synthesis making it effective in the wound healing process. Health facilities often use zinc to treat wounds, ulcers, and various skin injuries. It is also perfect for the treatment of diabetic ulcers. Records show a significant wound reduction using this mineral.

Reduces the Risks of Age-Related Diseases

Take zinc daily to boost your natural healing properties and reduce the risks of infection, pneumonia, and AMD (age-related macular degeneration). It helps relieve oxidative stress and stimulates the immune system, allowing older adults to fight infectious diseases effectively. In addition, zinc quickens the reaction time for vaccines to kick in.

Effective Against Acne

Health professionals recommend zinc to treat acne. Zinc inhibits bacteria growth and reduces skin inflammation. It also accelerates cell regeneration for damaged skin caused by acne.

The Best Food Sources With High Zinc Content

  • Eggs
  • Whole grains: Brown rice and oats
  • Veggies: Asparagus, mushrooms, and green
  • Legumes: Lentils, legumes, and beans
  • Shellfish: Mussels, clams, oysters, clams, and crabs
  • Meat: Pork, lamb, and beef
  • Poultry: Chicken and turkey
  • Fish: Salmon and sardines

What is Quercetin?

Quercetin is a flavonol – a pigment found in various plants, fruits, and vegetables. It has many benefits that help prevent adverse health conditions. Like zinc, the human body does not produce quercetin on its own. Regular consumption is the key to acquiring its health benefits.

The Health Benefits of Quercetin

The primary health benefit of quercetin is detoxification. Natural detox is better than drug-induced. Quercetin is your best option if you want to achieve a healthier body without using drugs that may cause side effects. Here are the top benefits that you can get from quercetin.

Produce Antioxidants

Antioxidants fight free radicals in our bodies that cause adverse health effects. Antioxidants are more potent than vitamin e, vitamin c, and beta carotene. Regular consumption of quercetin is perfect when exposed to pollution, cigarette smoke, toxic chemicals, greenhouse gas, and radiation.

Reduces Chronic and Acute Inflammation

Your body’s natural response to injuries and stress is inflammation. It technically helps with the healing process of your body. On the other hand, chronic inflammation may cause adverse effects on your health. Regular consumption of food with high quercetin content significantly reduces inflammation. Research says that it is effective against arthritis and other degenerative diseases.

May Help Prevent Cancer

Quercetin may contain properties that can help reduce the risks of cancer. Incorporating food with flavonoids helps prevent cancer cells from developing. In 2015, reports confirmed that quercetin restricted prostate cancer cells development in rats and mice.

Relieves Allergic Reactions

Studies suggest that quercetin prevents histamine from releasing from cells. Its anti-allergy properties are ideal for treating diseases like asthma or bronchitis.

Effective Against Infections

Quercetin has the perfect antibacterial properties to help prevent common bacterial infections in:

  • Intestines and stomach
  • Respiratory
  • Urinary
  • Skin

It is also effective against viruses like

  • Respiratory syncytial virus
  • Herpes
  • Adenovirus
  • Encephalitis

Helps Manage Blood Pressure

Quercetin lowers the levels of cholesterol in your bloodstream. Taking supplements with quercetin is effective in reducing your blood pressure. Eating food with high levels of quercetin is also ideal for people with hypertension.

Reduces the Risks of Cardiovascular Diseases

Flavonoids may improve blood flow that helps prevent heart diseases. Regular consumption of food or supplements with quercetin is good for the heart.

Food Sources with High Quercetin Content

Daily consumption of foods high in quercetin is beneficial to your health. Try the food groups we suggest below, they are quite easy to find at your local grocery. Talk to your dietitian for the recommended amount of these foods.


  • Red apple
  • Grapes
  • Berries
  • Cherries
  • Tomatoes
  • Citrus fruits


  • Almonds
  • Pistachios


  • Capers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Red onion
  • Shallots
  • Kale
  • Scallions
  • Asparagus
  • Bell peppers
  • Buckwheat


  • Black tea
  • Green tea
  • Elderberry tea

Summary of Quercetin and Zinc Benefits

If you look at the health benefits of zinc and quercetin closely, you’ll notice the most common factor – a boost in the immune system. And with the ongoing pandemic, you have to have a robust immune system. With the combination of health benefits from zinc and quercetin, you can rest assured that your body will fight off viruses naturally. On the other hand, the effects of the vaccine strengthen your resistance significantly.

You can also get zinc, vitamin c, and quercetin vitamins from multivitamins or food supplements. These products are available at your local pharmacy or health clinics. Be sure to follow the suggested doses to get optimized results.

Get the Best Diet Program to Enhance Your Immune System at PHWC

At PHWC, our dietetics and nutrition team is more than happy to provide you with a personalized diet plan according to your needs. We aim to help you achieve a healthier lifestyle by boosting your immune system with the perfect balance of zinc and quercetin. If you want to learn more, give us a quick callquick call today, and let’s talk about your health!

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