Quercetin
Quercetin bridges two of our niches: a heart-friendly flavonol that also calms the mast-cell histamine release behind many sensitivity symptoms.
21 June 2026
Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
Quercetin bridges two of our niches: a heart-friendly flavonol that also calms the mast-cell histamine release behind many sensitivity symptoms.
Formed when cruciferous vegetables are chopped or chewed, sulforaphane is one of the most intensively studied plant compounds in prevention research. Values are given as its…
Anthocyanins are the pigments behind blueberries, black beans and pomegranate — among the most studied polyphenols for vascular and cognitive health.
Phytic acid binds minerals in the gut — a concern mainly in mineral-poor, grain-heavy diets. It is also an antioxidant, and soaking or sprouting cuts it…
Salicylates are natural aspirin-like compounds concentrated in spices, berries and some vegetables. A small minority are sensitive to them.
Purines break down into uric acid — the central dietary lever in gout. Oily fish and organ meats are the highest sources; most plants are low.
Lactose is milk sugar. Fermentation and straining lower it sharply, which is why Greek yogurt, kefir and hard cheese are far gentler than fresh milk.
Fructans are the single biggest FODMAP trigger for many people, concentrated in wheat, garlic and onion.
FODMAPs are short-chain carbohydrates poorly absorbed in the small intestine. In people with IBS they trigger bloating and pain; a structured low-FODMAP elimination relieves symptoms in…
Histamine accumulates as foods age, ferment or sit canned. People with low DAO enzyme activity can react to high-histamine foods with flushing, headaches or hives.
Lectins are carbohydrate-binding proteins concentrated in raw legumes and grains. Values here are a relative raw-food index — boiling and pressure-cooking deactivate the vast majority, which…
Oxalates (oxalic acid) are plant compounds that bind calcium and other minerals. For most people they are harmless, but recurrent calcium-oxalate kidney-stone formers are advised to…