Fisetin, a flavonoid found in various fruits and vegetables, offers numerous health benefits, including anti-inflammatory, antioxidant, and anti-aging properties. Some of the top food sources rich in fisetin are strawberries, apples, persimmons, kiwi fruits, and grapes. These are natural foods you can consider to make your diet rich in quercetin.
Key takeaways:
- Fisetin, a natural flavonoid known for its powerful antioxidant properties, is found in many fruits and vegetables.
- Among fisetin-rich foods, strawberries have the highest concentration, providing 160 micrograms per gram.
- Apples, persimmons, grapes, and kiwis are other fruits that contain fisetin.
- Along with fruits, vegetables like lotus root and onions offer moderate sources of fisetin.
- While food sources provide a relatively low daily intake of fisetin (0.4 mg on average), fisetin supplements offer higher concentrations ranging from 100 mg to 500 mg per serving.
You may not be familiar with the term fisetin, but it hides in plain sight in many of the fruits and vegetables we know and enjoy. Not only is fisetin readily available to eat, it potentially provides a wealth of health benefits.
Ready to see your favorite fruits and vegetables in a new light? Below we’ll unpack the best food sources of fisetin from highest concentration to lowest.
What Foods Contain Fisetin?
Fisetin, a beneficial flavonoid compound, can be found in various food sources. The convenient chart below summarizes the key dietary sources of fisetin and the benefits they offer:
| Food sources | Fisetin content (µg/g – micrograms per gram) | Additional nutritional value |
| Strawberries | 160 µg/g | Rich source of vitamin C |
| Apples | 26.9 µg/g | Contains fiber and vitamin C |
| Persimmons | 10.6 µg/g | High in tannin-rich fibers |
| Lotus root | 5.8 µg/g | Packed with vitamins and minerals |
| Onions | 4.8 µg/g | Contains antioxidant and anti-inflammatory properties |
| Grapes | 3.9 µg/g | Rich in antioxidants and resveratrol |
| Kiwis | 2.0 µg/g | Packed with vitamin C and dietary fiber |
| Peaches | 0.6 µg/g | Good source of vitamins and minerals |
| Cucumbers | 0.1 µg/g | Hydrating and low in calories |
| Tomatoes | 0.1 µg/g | Rich in lycopene and vitamin C |
- Strawberries: Among the dietary sources, strawberries contain the highest amount of fisetin at 160 micrograms per gram. Strawberries are rich in antioxidants, vitamin C, and dietary fiber.
- Apples: Apples – another popular fruit – are the next best source of fisetin, offering 26.9 micrograms per gram of the flavonoid. Along with fisetin, apples provide a range of fiber – both insoluble and soluble, vitamin C, and phytochemicals.
- Persimmons: Persimmons provide a good amount of fisetin at 10.6 micrograms per gram. In addition, these fruits are packed with tannin-rich fibers, vitamins A and C, and carotenoids.
- Lotus root: With 5.8 micrograms per gram of fisetin, lotus root is a unique vegetable. This root vegetable is also a nutritious carbohydrate and fiber-rich food with low fat and sugar content. Lotus root is also a valuable source of vitamins and minerals, like potassium, vitamins C and B6, and iron.
- Onions: Commonly used in cooking, onions offer a potential source of 4.8 micrograms per gram of fisetin. They add flavor to dishes, provide antioxidants and anti-inflammatory properties, and potentially have anti-cancer effects.
- Grapes: Grapes, available in various forms, contain a moderate amount of fisetin – about 3.9 micrograms per gram. Along with fisetin, grapes are rich in antioxidants and resveratrol, contributing to heart health.
- Kiwis: You may find about 2 micrograms per gram of fisetin in kiwi fruits. These small fruits are high in vitamin C and dietary fiber.
- Peaches: Peaches provide about 0.6 microgram per gram of fisetin – a smaller amount compared to other sources. However, they are nutritious and offer vitamins and minerals.
- Cucumbers: When it comes to fisetin content, cucumbers have a lower concentration – about 0.1 microgram per gram. With their high water content, cucumbers are hydrating and are a great addition to a balanced diet.
- Tomatoes: Widely used in various dishes, tomatoes also contain about 0.1 microgram per gram of fisetin. They are rich in lycopene and vitamin C, offering antioxidant benefits and supporting heart health.
What Is Fisetin, and Why Should You Eat It?
Fisetin is a natural compound that belongs to a group of substances called flavonoids. Flavonoids are widely recognized for their antioxidant properties. Antioxidants help protect our bodies from harmful molecules called free radicals, which can damage our cells.
Fisetin may offer additional potential health benefits, such as reducing inflammation, supporting brain health, and preventing and treating cancer. Although these health benefits of fisetin are still being researched, eating foods containing fisetin can provide your body with this beneficial compound.
How Can I Consume More Fisetin?
If you want to eat more fisetin, try adding foods that have fisetin to your meals and snacks. For example:
- Top your salad with strawberries, apples, or cucumbers.
- Choose persimmons, grapes, or kiwis for a quick snack.
- Incorporate more onions in your cooking.
- Enhance the texture of your favorite soup by adding in lotus root.
Fisetin food sources typically provide an average daily intake of 0.4 mg of the flavonoid. However, supplements offer a much higher concentration of fisetin, with dosages ranging from 100 mg to 500 mg per serving.
Related: What is the Recommended Dose of Fisetin?
This means that taking fisetin supplements can significantly increase your daily intake of this beneficial compound. However, talking to a healthcare professional before starting any new supplement regimen is always a good idea. That way, you can ensure it’s safe for you and doesn’t interact with any existing medications or health conditions.
FAQs:
Is fisetin a flavonol?
Yes, fisetin is a flavonol, a flavonoid compound found in various fruits and vegetables. Flavonols are known for their antioxidant properties and other potential health benefits.
Can you take fisetin supplements?
Yes, fisetin supplements are available, and they contain higher fisetin concentrations than natural food sources. As with other supplements, discussing fisetin supplements with your healthcare provider is a good idea.
What food has the highest source of fisetin?
Among fisetin-rich foods, strawberries contain the highest amount of fisetin, providing an impressive 160 micrograms per gram of this beneficial flavonoid.
Can fisetin supplements help treat Alzheimer’s disease?
While fisetin has shown promise in animal studies, more research is needed to determine if it can effectively and safely treat Alzheimer’s disease in humans.
Final Thoughts
Strawberries take the lead among fisetin-rich foods, followed by apples and persimmons. Vegetables like lotus root and onions also fall under the category of foods that contain fisetin. These foods not only provide potential health advantages of fisetin, but they also deliver a variety of essential nutrients that contribute to our overall well-being.
References
- Afrin et al. 2016. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies.
- Ahmad et al. 2017. Neuroprotective Effect of Fisetin Against Amyloid-Beta-Induced Cognitive/Synaptic Dysfunction, Neuroinflammation, and Neurodegeneration in Adult Mice.
- Chagas et al. 2022. Flavonols and flavones as potential anti-inflammatory, antioxidant, and antibacterial compounds.
- Doseděl et al. 2021. Vitamin C-Sources, Physiological Role, Kinetics, Deficiency, Use, Toxicity, and Determination.
- Galiniak et al. 2019. Health benefits of resveratrol administration.
- Gato et al. 2013. Persimmon fruit tannin-rich fiber reduces cholesterol levels in humans.
- Godman. 2012. Lycopene-rich tomatoes linked to lower stroke risk.
- Grynkiewicz et al. 2019. New Perspectives for Fisetin.
- Health & Nutrition Letter. 2019. Know Your Onions: Peeling Powerful Nutrition Benefits.
- Imran et al. 2020. Fisetin: An anticancer perspective.
- Lall et al. 2016. Dietary flavonoid fisetin for cancer prevention and treatment.
- Maher. 2021. Preventing and Treating Neurological Disorders with the Flavonol Fisetin.
- National Center for Complementary and Integrative Health. 2013. Antioxidants: In Depth.
- National Onion Association. Health Properties of Onions.
- Pal et al. 2016. Fisetin and Its Role in Chronic Diseases.
- Richardson et al. 2018. The nutritional and health attributes of kiwifruit: A review.
- Sari et al. 2020. Molecular and Therapeutic Effects of Fisetin Flavonoid in Diseases.
- The Nutrition Source. Apples.
- U.S. Department of Agriculture. 2022. Cucumber.
- U.S. Department of Agriculture. 2019. Lotus root.
- U.S. Department of Agriculture. 2019. Peaches.
- U.S. Department of Agriculture. 2021. Tomato.
- Vas Matheus et al. 2020. Persimmon (Diospyros Kaki L.): Chemical Properties, Bioactive Compounds and Potential Use in the Development of New Products – A Review.
Maggie Aime, MSN, RN
Maggie Aime, MSN, RN is a freelance health, wellness, and medical personal finance writer. Her extensive nursing experience includes oncology, kidney transplant, cardiology, and home health. Read more about her work at www.thewritern.com.
