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Quercetin is an antioxidant flavonoid found mostly in fruits and vegetables. Research suggests that it may be helpful in reducing allergies, blood pressure and even cancer risk. In fact, scientists are testing a form of quercetin as an experimental cancer treatment.

In addition to being an antioxidant, it’s an anti-inflammatory and improves stamina. People taking 1,000 milligrams a day increased the mitochondria in their muscle cells, which increased the cells’ energy production. Another study found that it increased lung function.

That last finding causes researchers to believe that quercetin may help alleviate some allergies. A Japanese study found that it reduced eye irritation and itching in people who had pollen allergies. An animal-based study found that the antioxidant significantly reduced asthma reaction, which may have something to do with its ability to reduce histamine during allergic reactions.

One of the best sources of quercetin is apples. If you want to supplement, start with about 250 milligrams a day and build up to 1,000 milligrams.

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