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 | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Hormonal Response | Quercetin (and Isoquercetin) | Contextual / minor contributor | Flavonoid support for calcium modulation and insulin sensitivity | |
| Hormonal Response | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Quercetin (and Isoquercetin) | Contextual / minor contributor | Anti-inflammatory, anti-neuroinflammatory, and neuroprotective properties; supports gut barrier integrity and TLR4 suppression | |
| Inflammation | Vitamin C (Ascorbate) | Contextual / minor contributor | Antioxidant properties; supports anti-inflammatory effects | |
| Mitochondrial Support | Quercetin (and Isoquercetin) | Contextual / minor contributor | Enhances mitochondrial baseline activity and energy production; supports mitochondrial function | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Quercetin (and Isoquercetin) | Contextual / minor contributor | Effective antioxidant agent that scavenges reactive oxygen species; supports antioxidant defenses | |
| Oxidative Stress | Vitamin C (Ascorbate) | Contextual / minor contributor | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Quercetin (and Isoquercetin) | Contextual / minor contributor | Contributes to LPS and immune defense; supports stress response modulation | |
| Stress Response | Vitamin C (Ascorbate) | Contextual / minor contributor | 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