Fisetin is a natural flavonol found in foods such as strawberries, apples, blackberries, kale, citrus fruits, and dark chocolate. As a flavonol, its primary role is to protect the plant from its growing environment (UV, insects, and pathogens). It is also essential for the plant's environmental stress response to changes in temperature, drought, and soil salinity.
Fisetin is sought after for its potential health benefits, from supporting the body against oxidative stress (antioxidant), neuroprotection (brain health), and maintaining cellular function.
In this article, we'll take a closer look at the fruits and vegetables rich in fisetin and how they might compare to taking fisetin supplements.
How Much Fisetin Are in These Foods?
If you're looking to leverage the natural benefits of fisetin, you may want to consider adding more strawberries, apples, persimmons, lotus root, and onions to your diet. These are some of the most accessible fruits and veggies with a substantial fisetin content [1].
| Food | Fisetin Content Per Gram | Fisetin Content Per Serving |
|---|---|---|
| Strawberries | 160 ㎍/ g | 16,000 ㎍ (100 g serving) |
| Apples | 26.9 ㎍/ g | 4,035 ㎍ (1 apple/ 150 g) |
| Persimmons | 10.6 ㎍/ g | 1590 ㎍ (1 persimmon / 150 g) |
| Lotus Root | 5.8 ㎍/ g | 580 ㎍ (100 g serving) |
| Onion | 4.8 ㎍/ g | 528 ㎍ (1 onion / 110 g) |
| Kiwi | 2.0 ㎍/ g | 138 ㎍ (1 kiwi/ 69 g) |
| Peach | 0.6 ㎍/ g | 88.2 ㎍ (1 peach/ 147 g) |
| Cucumber | 0.1 ㎍/ g | 30 ㎍ (1 cucumber/ 300 g) |
How Much Fisetin Is in Strawberries?
Fisetin is one of the most abundant sources of fisetin in fruits and vegetables, with 160 ㎍/ g. If you ate one serving of strawberries (100 g), you'd get 16,000㎍ of fisetin.
The big question is, is this enough?
According to the studies on the potential health benefits of fisetin for age-related diseases and healthy cell proliferation, the oral dose for animals ranged from 5-25 mg/kg, and commercial doses for humans were closer to 100-200 mg daily [2].
Fisetin In Strawberries to Fisetin Capsules
To put this into perspective, fisetin supplements typically contain around 100 mg to 500 mg of fisetin per serving.
If you're trying to match the fisetin content of a single 100 mg capsule, you would need to eat approximately 625 grams (or about 1.4 pounds) of strawberries, which isn't a sustainable daily practice.
While supplements can provide a concentrated dose of fisetin, mixing some fisetin-rich foods like strawberries into your diet can offer additional nutritional benefits and is certainly more enjoyable than capsules and tablets.
Other Flavonols & Food Sources
In addition to fisetin, several other naturally occurring flavanols have caught the attention of the health and wellness community for supporting healthy brain cells, immune cells, and overall healthy aging.
| Flavonol Name | Food Sources | Potential Health Benefits |
|---|---|---|
| Quercetin | Apples, Kale, Tomatoes, Berries, Onions, Papaya |
|
| Kaempferol | Spinach, Kale, Broccoli, Strawberries, and Grapes |
|
| Myricetin | Berries, Grapes, Onions |
|
| Isorhamentin | Pears, Olives, Almonds, Ginko Biloba |
|
| Rutin | Buckwheat, Citrus fruits, Apples, Berries |
|
Japanese Wax Tree As A Source of Fisetin
Japanese wax tree (Rhus succedanea) is an incredible natural source of fisetin. Though it might not be available in your local grocery store, it's a fantastic starting point for Neurogan Health's fisetin supplements.
The exact amount of fisetin in the Japanese wax tree depends on a few factors, like the part of the plant used, the growing conditions, and the extraction methods. Generally, the concentration of fisetin in the Japanese Wax Tree is significant, which is why it's commonly used as a commercial source of fisetin.
Not only is it high in fisetin, but the tree is also a renewable resource, and sustainable harvesting practices ensure that we can continue to reap the benefits of fisetin without damaging the environment. Research has shown that this natural source of fisetin is both effective and safe for consumption, providing the same benefits as fisetin found in other fruits and vegetables but in higher concentrations [3].
The Takeaway: Fisetin Foods
Planning a diet rich in fisetin is a great way to support your overall health. Natural sources of fisetin, such as strawberries, apples, persimmons, and onions, not only provide this powerful flavonol but also offer a wealth of other beneficial components, including other flavonoids, fiber, minerals, and vitamins. These nutrients work together to promote a healthy and balanced diet.
However, if your goal is to significantly boost your fisetin intake to support healthy aging and achieve more targeted health benefits, taking a fisetin supplement may be a better fit for these goals.
Supplements can provide consistent doses of 500 mg or more, ensuring you get a concentrated amount of fisetin that might be challenging to obtain through diet alone.
By combining a nutritious diet with the strategic use of supplements, you can optimize your health and well-being, support cellular health, and, by extension, healthy aging.
Resources:
- Khan, N., Syed, D. N., Ahmad, N., & Mukhtar, H. (2013). Fisetin: a dietary antioxidant for health promotion. Antioxidants & redox signaling, 19(2), 151–162.
- Thomas, W. R. (2016). House dust mite allergens: new discoveries and relevance to the allergic patient. Current allergy and asthma reports, 16, 1-10.
- Naeimi, A. F., & Alizadeh, M. (2017). Antioxidant properties of the flavonoid fisetin: An updated review of in vivo and in vitro studies. Trends in food science & technology, 70, 34-44.
