Foods That Are High in Quercetin and Apigenin

November 19, 2025 •

4 min read

According to the USDA Database of Flavonoids, capers contain one of the highest concentrations of quercetin, with some varieties packing over 233 mg per 100g. Quercetin and apigenin are two important flavonoids found abundantly in many common fruits, vegetables, and herbs. Understanding which foods are high in quercetin and apigenin can help you enrich your diet with these potent plant compounds to support overall health and wellness.

Quick Summary

An overview of dietary sources rich in quercetin and apigenin, including fruits, vegetables, and herbs. Details on the health benefits of these flavonoids are also covered.

Key Points

Capers are the highest source of quercetin: They contain hundreds of milligrams of this flavonoid per 100 grams, making them a superfood for quercetin intake.
Dried parsley is a top apigenin source: This herb has exceptionally high levels of apigenin, far exceeding other vegetables and herbs.
Apigenin is abundant in herbs and vegetables: Parsley, chamomile, celery, and oregano are among the best sources of apigenin.
Quercetin is found in diverse fruits and veggies: Common sources include onions, apples (especially the peel), berries, and leafy greens like kale and broccoli.
Cooking methods affect flavonoid levels: For highest retention, consume quercetin-rich foods like onions and peppers raw or lightly cooked, as heat can reduce content.
Choose organic for higher flavonoid content: Some studies suggest that organic produce, like tomatoes, can contain significantly higher levels of quercetin due to increased stress-defense mechanisms.
Synergistic benefits are possible: Eating a diet rich in a variety of flavonoid-containing foods can offer broader health benefits than focusing on a single compound.
Diet is superior to supplements: Getting quercetin and apigenin from whole foods is the best method, as it also provides a wide range of other beneficial vitamins and minerals.

What Are Quercetin and Apigenin?

Quercetin and apigenin are both flavonoids, a type of plant-derived polyphenol known for its antioxidant and anti-inflammatory properties. These compounds help protect your body from oxidative stress and free radical damage. By incorporating foods rich in these flavonoids into your regular meals, you can take advantage of their potential health-supporting effects, which have been linked to immune function, reduced inflammation, and potentially lowering the risk of certain chronic diseases.

Why Are Flavonoids Important?

Flavonoids, including quercetin and apigenin, act as antioxidants by scavenging free radicals, which are unstable molecules that can damage cells. This anti-inflammatory action is also a key feature, helping to regulate immune responses and potentially mitigating symptoms of allergic conditions and chronic inflammation. In addition to their antioxidant and anti-inflammatory roles, these compounds are being extensively studied for a variety of other therapeutic applications, including supporting cognitive function and cardiovascular health.

Top Foods High in Quercetin

Quercetin is one of the most widely studied flavonoids and is present in many everyday foods. Its concentration can vary based on growing conditions and processing methods, with organic farming sometimes yielding higher levels.

Capers: By a significant margin, capers are the most concentrated dietary source of quercetin, containing hundreds of milligrams per 100g.
Onions: Red onions, in particular, are excellent sources, with the highest concentration found in the outer layers.
Apples: Quercetin is most abundant in the peel of apples. Eating the skin is key to maximizing intake.
Berries: Blueberries, cranberries, and raspberries are all rich sources of this flavonoid.
Grapes and Wine: Both red grapes and red wine contain notable levels of quercetin.
Leafy Greens: Kale, spinach, and red leaf lettuce are good sources of quercetin.
Broccoli: A versatile and common vegetable that provides a healthy dose of quercetin.
Tea: Green and black tea both contain quercetin, contributing to daily intake.

Top Foods High in Apigenin

Apigenin is another potent flavonoid with considerable antioxidant and anti-inflammatory properties. It is particularly concentrated in certain herbs and vegetables.

Parsley: Dried parsley is arguably the most concentrated food source of apigenin, with fresh parsley also containing very high levels.
Chamomile Tea: A popular herbal tea made from chamomile flowers, which are naturally rich in apigenin.
Celery: Celery, particularly the leaves and seeds, contains good amounts of apigenin.
Oregano: Dried oregano contains a significant quantity of this flavonoid.
Spinach: A readily available green that contributes apigenin to your diet.
Oranges: This citrus fruit, along with other citrus, contains apigenin.
Artichokes: A good source of apigenin, often found in Mediterranean cuisine.

Comparison of Quercetin and Apigenin Sources


Food Source	Primary Flavonoid	Key Preparation Tip
Capers	Quercetin	Add to salads or sauces without cooking to preserve potency.
Dried Parsley	Apigenin	Use as a garnish or in marinades for maximum benefit.
Red Onions (raw)	Quercetin	Slice raw for salads or sandwiches.
Chamomile Tea	Apigenin	Brew with dried chamomile flowers for a relaxing beverage.
Apples (with skin)	Quercetin	Eat whole or use in smoothies with the skin on.
Celery (leaves)	Apigenin	Use the leafy tops in salads or soups.
Berries (cranberries, blueberries)	Quercetin	Eat raw or frozen in smoothies.
Oregano (dried)	Apigenin	Add to seasoning mixes or sauces.

Synergistic Benefits: Combining Quercetin and Apigenin

Consuming a diet rich in a variety of flavonoids, rather than focusing on a single one, can be beneficial due to their synergistic effects. For instance, certain foods contain both quercetin and apigenin, allowing for a combined nutritional boost. Examples include broccoli, onions, and red wine. The diverse properties of different flavonoids can work together to provide a broader range of health benefits.

Practical Ways to Increase Your Intake

Incorporating these foods into your daily routine is simple and can be delicious. Start your day with a cup of green tea or a smoothie with blueberries and spinach. Add fresh parsley or chopped red onions to your lunch salad. Use dried oregano as a seasoning for dinner. Consider having an apple (with skin) as a snack. These small adjustments can significantly increase your flavonoid intake.

For those seeking even higher intake, certain preparations and sourcing can help. Opt for organic tomatoes, as one study found they contained nearly 80% more quercetin than conventionally grown ones. Since cooking can reduce flavonoid content, prioritize raw consumption when possible.

Conclusion

Increasing your consumption of foods high in quercetin and apigenin is an accessible way to enhance your diet with potent antioxidants and anti-inflammatory compounds. From the high concentrations in capers and dried parsley to the more common sources like onions, apples, and celery, a variety of options exist to suit different tastes. By focusing on a diverse intake of these plant-based foods, you can leverage their synergistic effects for improved health and wellness. Remember that while supplements are available, the best approach is to obtain these flavonoids directly from whole food sources, which provide additional vitamins and minerals for overall nutritional support.

Outbound Link

For more detailed nutritional data on flavonoid content in various foods, you can explore the USDA's comprehensive database.

What to Eat for Quercetin and Apigenin?

To get both quercetin and apigenin, you can consume foods like broccoli, onions, red wine, and leafy greens. Combining foods like an apple with the skin and a salad topped with parsley and celery can also increase your intake of both flavonoids.

Frequently Asked Questions

Quercetin and apigenin are celebrated for their powerful antioxidant and anti-inflammatory effects. They help combat oxidative stress, reduce inflammation, and may offer protective benefits against chronic diseases, support immune health, and aid in cardiovascular function.

Red onions and capers are among the vegetables with the highest quercetin content, particularly when consumed raw. Other significant sources include kale, broccoli, asparagus, and red leaf lettuce.

Yes, chamomile tea, which is brewed from the dried flowers of the chamomile plant, is one of the most common and potent sources of apigenin.

To maximize flavonoid intake, try to eat foods raw or lightly cooked when possible. Consuming peels of fruits like apples and choosing brightly colored or deeply pigmented produce often indicates a higher flavonoid concentration.

While both are flavonoids with antioxidant and anti-inflammatory properties, their specific mechanisms and other potential benefits differ. Research suggests that a diverse diet rich in various flavonoids is most beneficial due to their synergistic effects.

Yes, some foods provide both flavonoids. Good examples include broccoli, onions, apples, berries, and tea.

Most nutritional experts recommend obtaining these compounds from whole foods whenever possible. Whole foods offer a complex matrix of vitamins, minerals, and other phytochemicals that work together synergistically for better health outcomes.

Yes, studies have shown that factors like sunlight exposure and growing methods can influence flavonoid content. For instance, organic tomatoes have been shown to contain more quercetin than conventionally grown ones.