Onion
100 grams of onion contain 20 milligrams of quercetin. Studies have found that quercetin helps reduce respiratory infections associated with high-intensity exercise, enhances mitochondrial activity, and consequently improves human endurance in a shorter period. Quercetin supplementation for allergy sufferers can reduce allergic reactions during exercise and inhibit the production and release of histamine.
Green Tea
100 grams of brewed green tea contain 1.69 milligrams of quercetin. Green tea also contains various antioxidants such as catechins, which help eliminate post-exercise inflammation and aid muscle recovery. Studies have found that green tea extract can help men burn 17% more fat during aerobic exercise.
Apple
A medium-sized apple with its skin contains 10 milligrams of quercetin. Apples are a good source of quality carbohydrates, providing the body with necessary energy during endurance training.
Apple, Pear, and Lean Meat Soup
Tomato
100 grams of tomato contain 0.58 milligrams of quercetin. Additionally, the rich antioxidant lycopene in tomatoes is beneficial for cancer prevention and heart protection. Tomatoes are also an important source of various vitamins such as vitamin B6 and minerals such as iron, which help muscles obtain more blood and oxygen.
Berries
100 grams of blueberries and 100 grams of blackberries contain 7.67 milligrams and 3.58 milligrams of quercetin, respectively. Blueberries, rich in vitamins, can accelerate post-exercise muscle recovery. Eating berries like blueberries and blackberries can combat inflammation, relieve muscle soreness, and speed up muscle recovery.
Cherry
100 grams of cherry contain 2.29 milligrams of quercetin. Cherries are one of the fruits richest in antioxidants and are particularly outstanding in terms of exercise recovery, making them a great regular snack for active people.
Cherry and Almond Puff Pastry
Apple and pear lean meat soup
Spaghetti with tomato sauce