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Here you go! I have excerpted a good article. The rest is worth reading. There is also a chart below that lists foods that have quercetin. (Somewhere there may be a list of zinc containing foods! Pumpkin seed and oysters come to mind!) Hope this helps!

https://www.avivahealth.com/blogs/articles/ionophores

Snip...

"Quercetin; A safe and natural anti-inflammatory and antioxidant, quercetin is the most frequently studied flavonoid. For dietary sources, it’s found in many plant foods including brassica vegetables (broccoli, cauliflower, and Brussels sprouts), capers, grapes, asparagus, green pepper, onions (red onions have the highest levels), shallots, wine, tomatoes, and tea. Quercetin is also present in a wide variety of berries including strawberries, red raspberries, blueberries, black currants, cranberries, chokeberries, and Saskatoon berries. Black chokeberries (Aronia) have the fourth highest level of quercetin of 18 berries studied, at 348 mg/kg. Onions have the highest quercetin content among vegetables and fruits. Frying onions doesn't affect quercetin, but boiling lowers levels by about 30%, transferring the quercetin to the water.A safe and natural anti-inflammatory and antioxidant, quercetin is the most frequently studied flavonoid. For dietary sources, it’s found in many plant foods including brassica vegetables (broccoli, cauliflower, and Brussels sprouts), capers, grapes, asparagus, green pepper, onions (red onions have the highest levels), shallots, wine, tomatoes, and tea. Quercetin is also present in a wide variety of berries including strawberries, red raspberries, blueberries, black currants, cranberries, chokeberries, and Saskatoon berries. Black chokeberries (Aronia) have the fourth highest level of quercetin of 18 berries studied, at 348 mg/kg. Onions have the highest quercetin content among vegetables and fruits. Frying onions doesn't affect quercetin, but boiling lowers levels by about 30%, transferring the quercetin to the water." More at link

food sources of quercetin and epigallocatechin

From: https://michaelsavage.com/foods-high-in-quercetin-epigallocatechin/

Other sources of Foods high in ZINC ionophores (activators) QUERCETIN & Epigallocatechin

1,997 posted on 8/21/2021, 11:00:53 PM by Pete from Shawnee Mission (‘Let food be your medicine, and medicine be your food’: Hippocrates)

I looked into food sources and even bought a jar of capers which have the highest level of quercetin of any food. Come to find out, I would need to down a few jars a day to get to the levels in supplements, 500mg. That would be like 200% RDV for sodium though.

Wikipedia says 234mg/100g. A serving is 2 Tbsp which is 5g according to the label on the jar. It would take 40 Tbsp to get to 100g of caper to give you 200ish mg of quercetin. I prefer natural sources for vitamins but in this case, a 500mg capsule looks pretty good.

I suppose you could make a super salad, w/capers/kale etc and drink some red wine with it and get fairly close. Might have to be two of your meals every day.