Top Fisetin Foods You Should Eat

Fisetin is a natural flavonoid found in various fruits and vegetables. It is known for its potent antioxidant properties and has been linked to numerous health benefits, including anti-aging, reducing inflammation, and promoting brain health.

If you’re interested in incorporating more fisetin into your diet, there are a variety of delicious and healthy foods you can choose from. Below, we’ve listed some of the best fisetin-rich foods to add to your meals and snacks.

Key Takeaways:

  • Fisetin is a natural antioxidant found in various fruits and vegetables.
  • Including fisetin-rich foods in your diet can provide numerous health benefits.
  • Some of the best natural sources of fisetin include strawberries, onions, and apples.
  • Fisetin is also available in supplement form, but it’s always best to consult with a healthcare professional before taking any new supplements.
  • Incorporating fisetin into your daily diet is a simple and delicious way to support your overall well-being.

Benefits of Fisetin-Rich Foods

Consuming a diet rich in fisetin can provide numerous health benefits. Fisetin is a natural antioxidant that can neutralize free radicals that cause oxidative stress and damage to cells. Fisetin also has anti-inflammatory properties that can help reduce inflammation throughout the body.

Fisetin Bioavailability

While fisetin is available in various foods such as strawberries, apples, grapes, and onions, its bioavailability can be limited. To maximize the absorption of fisetin, it is vital to consume it with fats, such as olive oil or avocado, or through supplements.

Fisetin Antioxidant Properties

Fisetin’s antioxidant properties make it a potent nutrient that can protect against various chronic diseases such as diabetes, heart disease, and cancer. By neutralizing free radicals, fisetin can prevent oxidative stress that damages cells and leads to chronic diseases.

Fisetin Health Benefits

Research has also shown that fisetin can provide numerous other health benefits1, including:

  • Reducing inflammation
  • Improving brain health and memory retention
  • Lowering the risk of age-related cognitive decline
  • Protecting against UV radiation damage to the skin
  • Anti-aging benefits as a senolytic (although at dosages higher than those found in food)

fisetin-rich foods

Incorporating Fisetin Foods into Your Diet

If you’re looking to add more fisetin to your diet, there are several ways. One option is to take fisetin supplements available in capsule or powder form. However, it’s essential to consult with a healthcare professional before taking any supplements, as they may interact with certain medications (e.g., blood thinners) or cause adverse effects in some individuals.

Another way to incorporate fisetin into your diet is by consuming fisetin-rich foods. These foods are a natural source of fisetin and can be easily added to your meals and snacks.

Foods Rich in Fisetin

FoodFisetin Content (mg per 100g)
Strawberries160
Apples12.8
Mangoes11.3
Cucumbers10.5

Other fisetin-rich foods include onions, persimmons, grapes, kiwis, and tomatoes. Eating a variety of these foods can help increase your overall fisetin intake.

Fisetin Foods for Anti-Aging

Fisetin, a flavonoid polyphenol found in various fruits and vegetables, has been gaining attention for its potential anti-aging properties. It’s one of the few naturally derived compounds known to have senolytic effects, meaning it can selectively kill senescent cells that contribute to aging and leave normal cells intact. Some of the foods for anti-aging in fisetin are:

  • Grapes: They contain a moderate amount of fisetin and are also rich in antioxidants and resveratrol, contributing to heart health.
  • Kiwis: These fruits have about 2 micrograms per gram of fisetin and are high in vitamin C and dietary fiber.
  • Peaches: While they have a smaller amount of fisetin compared to other sources, they are nutritious and offer various vitamins and minerals.
  • Cucumbers: They have a lower concentration of fisetin but are hydrating and a great addition to a balanced diet due to their high water content.
  • Tomatoes: Also a source of fisetin, tomatoes are rich in lycopene and vitamin C, offering antioxidant benefits and supporting heart health.
  • Mangoes: They contain fisetin in their nutritional components, although the levels are low.

Fisetin Dosage

General Supplements: Most fisetin supplements range from 100-500mg daily. A clinical trial with cancer patients used 100mg per day2. For higher doses, such as 1000mg or more, it’s recommended not to take fisetin daily. Instead, supplementing only for a couple of days per month is advised.

l Trial for Older Adults: An ongoing clinical trial investigating the effects of fisetin on older adults uses a higher dose of 20mg per kg of body weight for two consecutive days, which amounts to approximately 1,400mg per day for an average-sized person weighing 155 pounds. However, such high doses are not recommended for daily use.3

Dietary Sources: The amount of fisetin found in common fruits and vegetables varies. For example, strawberries contain 160µg/g, apples 26.9µg/g, onions 4.8µg/g, and grapes 3.9µg/g. Fisetin supplements are significantly higher in concentration than these dietary sources, generally falling in the 100-mg range.

Recommended Daily Dosage as a Dietary Supplement: The daily recommended dosage for fisetin as a dietary supplement is suggested to be 100 mg per day. This recommendation is based on human studies that used a daily dosage of 100 mg, calculated from extensive animal data demonstrating efficacy and safety, under United States Food and Drug Administration guidelines.4

In conclusion, there are several ways to incorporate fisetin into your daily diet, from consuming fisetin-rich foods to taking fisetin supplements. However, it’s essential to consult with a healthcare professional before making any significant changes to your diet or starting any new supplements. By incorporating fisetin into your diet, you can reap the numerous health benefits of this powerful antioxidant.

fisetin supplements

Conclusion

Incorporating fisetin-rich foods into your diet can benefit your health and overall well-being. As a potent antioxidant, fisetin can help reduce oxidative stress inflammation, and support brain health.

However, it’s important to note that while fisetin supplements are available, it’s always best to consult with a healthcare professional before adding any new supplements to your diet.

To enjoy the benefits of fisetin, try adding some of the delicious fisetin-rich foods we’ve discussed into your meals and snacks. With a bit of planning and creativity, you can easily incorporate these foods into your diet and support your health in a natural and tasty way.

FAQ

What are the benefits of consuming fisetin-rich foods?

Consuming fisetin-rich foods can provide numerous health benefits. Fisetin is known for its antioxidant properties, which can help reduce oxidative stress in the body. It may also have anti-inflammatory effects and promote brain health. At higher doses, fisetin has been found to have a senolytic effect thereby making it a popular anti-aging supplement.

How can I incorporate fisetin into my diet?

There are several ways to incorporate fisetin into your diet. You can include fisetin-rich foods in your meals and snacks, such as adding strawberries to your breakfast or enjoying a salad with onions and cucumbers. Alternatively, you can consider taking fisetin supplements, but it’s essential to consult with a healthcare professional for proper dosage and guidance.

Are there any recommended dosages for fisetin?

Suggested Dosage for Fisetin Supplements: It is generally recommended to take a daily dose of fisetin in the range of 100 milligrams when using it as a dietary supplement.

Can I take fisetin supplements instead of consuming fisetin-rich foods?

While fisetin supplements are available, obtaining nutrients from whole foods is generally recommended whenever possible. Fisetin-rich foods provide a range of other beneficial nutrients along with fisetin, making them a more well-rounded choice. However, if you cannot incorporate enough fisetin-rich foods into your diet, supplements can be considered with proper guidance from a healthcare professional – especially if you are seeking to use fisetin as a senolytic for anti-aging purposes.

Citations

  1. Fisetin inhibits the generation of inflammatory mediators in interleukin-1β–induced human lung epithelial cells by suppressing the NF-κB and ERK1/2 pathways ↩︎
  2. Phytomedicine-Based Potent Antioxidant, Fisetin Protects CNS-Insult LPS-Induced Oxidative Stress-Mediated Neurodegeneration and Memory Impairment ↩︎
  3. Attenuation of reserpine‑induced fibromyalgia via ROS and serotonergic pathway modulation by fisetin, a plant flavonoid polyphenol ↩︎
  4. Effect of fisetin supplementation on inflammatory factors and matrix metalloproteinase enzymes in colorectal cancer patients ↩︎