Onions

Overview

Onions provide inulin (prebiotic fiber), quercetin (polyphenol), and sulfur compounds that support gut microbiome, antioxidant defenses, and glutathione synthesis. Prebiotic Fibres: Inulin (chicory, onions), GOS (legumes), resistant starch (cooled potatoes, green bananas), pectin (apples). Inulin (chicory, onions) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier. Quercetin is abundant in capers, apples, onions, berries, kale and soybeans.

Recipes

1 recipe containing this food

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.

Substances

2 substances in this food

Quercetin (and Isoquercetin)

Polyphenol; antioxidant; mitochondrial support; bioavailability improved with vitamin C

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Preparation Notes

• Can be consumed raw or cooked; cooking may enhance some compounds
• Part of diverse prebiotic fiber strategy; prebiotic fibres including inulin (chicory, onions) support Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
• Pair with other allium vegetables for synergistic effects
• Sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions) support antioxidant defenses

Biological Target Matrix

Biological Target	Substance	Therapeutic Areas	Mechanism of Action
Hormonal Response	Quercetin (and Isoquercetin)	ADHD, Anxiety & GAD	Flavonoid support for calcium modulation and insulin sensitivity
Hormonal Response	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD	Supports norepinephrine synthesis as cofactor
Inflammation	Quercetin (and Isoquercetin)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Anti-inflammatory, anti-neuroinflammatory, and neuroprotective properties; supports gut barrier integrity and TLR4 suppression
Inflammation	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; supports anti-inflammatory effects
Mitochondrial Support	Quercetin (and Isoquercetin)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Enhances mitochondrial baseline activity and energy production; supports mitochondrial function
Neurochemical Balance	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Supports norepinephrine synthesis; transported in brain via SVCT2
Oxidative Stress	Quercetin (and Isoquercetin)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Effective antioxidant agent that scavenges reactive oxygen species; supports antioxidant defenses
Oxidative Stress	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
Stress Response	Quercetin (and Isoquercetin)	ADHD, Anxiety & GAD, Depression & MDD	Contributes to LPS and immune defense; supports stress response modulation
Stress Response	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD	Supports stress response through antioxidant and neurochemical effects

References

• Prebiotic Fibres: Inulin (chicory, onions), GOS (legumes), resistant starch (cooled potatoes, green bananas), pectin (apples)
• Sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions)
• Quercetin is abundant in capers, apples, onions, berries, kale and soybeans
• Inulin (chicory, onions) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
• Prebiotic fibres including inulin (chicory, onions) support Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier