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Foods with quercetin

Quercetin, a flavonoid, is excellent at protecting you from skin cancer, and is found in the following foods. Notice that tea offers a high quercetin content.

Food

mg

Annual saw-thistle leaves

016.00

Apple cider

000.48

Apple cider unsweetened

000.34

Apple, skin only

019.36

Apple, with skin

004.42

Apple w/o skin

001.50

Applesauce, unsweetened

002.00

Apricots

002.55

Beans

Broadbeans, canned

000.55

Broadbeans, raw

002.00

Green snap, canned

001.49

Green snap, frozen

001.30

Green snap, raw

002.73

Yellow snap

003.03

Bee Pollen

020.95

Food

mg

Beets, raw

000.13

Bilberries

003.04

Blackberries, raw

001.03

Blackberry juice concentrate

022.85

Blood orange, juice, raw

000.00

Blueberries, frozen

003.93

Blueberries, raw

003.11

Bog whortleberries, frozen

017.70

Broccoli

003.21

Broccoli, cooked

001.06

Brussels sprouts, raw

000.30

Buckwheat

023.09

Buckwheat, bran

014.90

Capers, canned

180.77

Capers are unripened flower buds of Capparis spinosa, a prickly, perennial plant native to the Mediterranean andparts of Asia. They are mentioned as a food in the ancient Sumerian cuneiform Gilgamesh.

Capers, raw

233.84

Carob fiber

058.13

Carob flour

038.78

Catsup

000.86

Celery, raw

003.50

Cherries, sweet, canned

003.20

Cherries, sweet, raw

001.25

Chives

004.77

Chokeberries, frozen

008.90

Chokeberry juice concentrate

068.17

Cocoa, powder, unsweetened

020.13

Coriander (cilantro) leaves raw

005.00

Cowpeas, (blackeyed) raw

017.22

Cranberries, raw

014.02

Cranberry juice, raw

016.41

Cranberry juice cocktail

001.13

Currants, black, raw

005.69

Currants, black, juice

001.15

Currants, white

001.95

Dill weed, fresh

055.15

Dock leaves, raw

086.20

Dock, raw

086.02

Elderberry juice concentrate

108.16

Elderberries, raw

048.80

Fennel leaves, raw

048.80

Gooseberries

002.00

Grapes

004.54

Grapes, Black

002.54

Grape juice canned, unsweetened

000.41

Grapes, white or green

000.87

Green greens pie, from wild greens

012.40

Hartwort leaves

029.30

Kale, raw

007.71

Lettuce, butterhead, Boston, bib

001.19

Lettuce, Iceberg

002.47

Lingonberries

012.16

Lovage leaves, raw

170.00

Okra, raw

024.26

Onions, cooked w/o salt

019.36

Onions, raw

013.27

Onions, red, raw

019.93

Onions, spring/scallions, raw

014.24

Onions, sweet white, raw

005.19

Onions, yellow

286.00

Orange juice, raw

000.19

Parsley, raw

000.33

Parsnips, raw

000.99

Peach jam

000.32

Pears, with skin, raw

000.42

Peas, green, raw

000.00

Peas, green, snap

002.73

Peppers, ancho

027.60

Peppers, hot, yellow wax, raw

050.63

Peppers, Jalapeno

005.07

Pepper, serrano, raw

015.98

Peppers, hot chili, green

016.80

Peppers, sweet, green, raw

000.65

Plums, raw

001.20

Queen Anne's Lace, leaves, raw

001.10

Radish leaves, raw

070.37

Raspberries, raw

000.83

Rowanberries

007.40

Spaghetti marinara, canned

000.91

Spinach, raw

004.86

Strawberries, frozen, unsweetened

000.44

Strawberries, raw

000.65

Sweetpotato leaves, raw

020.54

Tarragon, fresh

010.00

Tea leaves, black, decaffeinated

256.02

Tea leaves, black, dry

204.66

Tea leaves, green, dry

263.95

Countries where more tea is consumed have lower cancer rates

Tea leaves, green, decaffeinated

255.55

Tea leaves, oolong, dry

108.83

Tomatoes, cherry

002.77

Tomato, juice

001.46

Watercress

004.00

Wine, berry, colored

000.63

Wine, berry, white

000.20

Wine, red table wine

000.84

Wine, sherry

000.01

Wine, white table wine

000.04

Taken from the USDA Database for the Flavonoid Content of Selected Foods. Prepared by the Nutrient Data Laboratory, Food Composition Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research.

My first question is: how can cooked onions have more quercetin than raw onions? Is it because more onion fits into the same size container?

My second question is: Where do I buy a caper plant, and what hardiness zone does it need to stay outside over winter?

Caper Plant, native to the Mediterranian area.
Caper Plant, native to the Mediterranean area.

5/22/2014 ~ When I saw how much quercetin is in capers, I wanted to grow them. I found caper plants offered by Easy to Grow Bulbs. When the cost of shipping and handling turned out to be nominal, I placed my order, that was 5/19/2014. My Capparis spinosa, caper plant just arrived. It’s a little crumpled from packing, but it looks healthy and pretty happy. It’s sure making me happy!

Since caper plants are native to the Mediterranean area, which is warmer over the winter than it is here in Santa Fe, New Mexico, I’ll be bringing it in come lower temperatures this fall.

Apparently caper plants like temperatures no lower than 25* to 45*, which is quite a wide range. Possibly my best bet is to treat 40* as the low, that way I won’t lose it.

As soon as it’s had a day or two rest from being shipped, I’ll replant it in a clay pot. Logee’s has me hooked on clay pots at the moment, despite how much heavier they are to lift.

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