There are secret ingredients in your food that lead to a long and healthy life.

Phytonutrients are all the rage. Are you getting enough in your diet? If you are like 99% of people, you are not.

One of the most important in this group of life enhancing veggie components is quercetin.

Quercetin is considered a flavonoid, a subgroup in the phenolic compound category. Phenolics are found in plants and are crucial for optimum human health. Quercetin is found in many plants, and is one of the most potent anti-oxidants in nature.

Quality sources of dietary quercetin are onions, kale, unpeeled apples, berries, citrus fruits and tea.

But my favorite are CAPERS, which are loaded with quercetin.

As demonstrated in studies, dietary intake of flavonoids in general and of quercetin in particular is associated with a decreased risk for heart disease.

Other cardiovascular benefits of quercetin include:

1. Lowers blood pressure (1)
2. Improves endothelial function (2)
3. Lowers inflammation (3,4)
4. Lower risk of cardiovascular disease (5)
5. Reduces platelet aggregation (6)
6. Decreased lipid oxidation, both of LDL and HDL !  (7,8)
7. Inhibits myeloperoxidase. High levels of MPO are linked to a markedly higher risk of coronary disease and heart attacks. (9)

Quercetin is available in many supplements. As you know, we love supplements. Our product, Detoxicore, contains quercetin and many other phenolic compounds.

But supplements are there to supplement healthy, Paleo nutrition.

So, eat more capers, onion, and just about every spice you can get your hands on.

Health benefits of capers

• Capers are buds of a flowering plant called Capparis Spinosa. They are very low calorie but pack a wallop of nutrients. This spice-bud contains many phyto-nutrients ,anti-oxidants and vitamins essential for optimum health.
• Capers are one of the best plant sources high in flavonoid compounds quercetin and rutin. Capers are in-fact very rich source of quercetin (180 mg/100 g) second only to tea leaf. Both of these compounds work as powerful anti-oxidants. Research studies suggest that quercetin has anti-bacterial, anti-carcinogenic, analgesic and anti-inflammatory properties. This is in addition to all the cardiovascular effects described above.
• Rutin has plenty of cardiovascular benefits of its own. Read more here.
• The spicy caper buds contain healthy levels of vitamins such as vitamin A, vitamin K, niacin, and riboflavin.
• Furthermore, minerals like calcium, iron, and copper are present in them. The sodium content comes from added salt used as a preservative.  We suggest rinsing capers before use.

Check out these delicious recipes that contain capers. Rinse capers before use to wash off excess sodium.

1. Chicken Piccata      http://www.paleocupboard.com/chicken-piccata.html      All organic. Use pastured chicken.
2. Sauce for topping fish, fowl, and meats        http://nomnompaleo.com/post/31668858279/leons-caper-and-anchovy-miracle-sauce. Use glass jar anchovies instead of canned.
3. Fish with capers      http://stupideasypaleo.com/2015/04/30/pan-fried-haddock-with-lemon-capers/

Sources:

1. (Br J Nutr. 2015 Oct 28;114(8):1263-77)
2. (J Nutr. 2015 Jul;145(7):1459-63)
3. (J Nutr. 2015 Jul;145(7):1459-63)
4. (Int J Prev Med 4, 777–785)
5. (Br J Nutr. 2014 Jan 14;111(1):1-11)
6. (J Thromb Haemost 2, 2138–2145)
7.  (Br J Nutr 102, 1065–1074)
8. (http://www.ncbi.nlm.nih.gov/pubmed/15573768)
9. Experientia 44:450-3 (1988).