Vegetable
Onions
7/10 Strong evidence
Allium vegetable supplying quercetin and organosulfur compounds; one of the best whole-food sources of quercetin.
Active compounds
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Quercetin
Mast cell stabilizer; inhibits NF-κB-mediated cytokine release
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Organosulfur compounds
Support detoxification and cardiovascular function
Helps with
Practical tips
- Preparation
- Red onions and shallots have the highest quercetin; eat raw or lightly cooked
- Recommended amount
- 1/2 to 1 onion daily
- Absorption
- Quercetin is heat-stable; outer layers contain more compound than the core
- Cautions
- High FODMAP; may trigger IBS symptoms in sensitive individuals