What strategy is suggested for maximizing total nutritional intake across a week from onions?

Embracing variety based on preparation method (raw vs. cooked).

The optimal strategy for maximizing overall nutritional intake from onions involves embracing variety rotation rather than focusing on a single type. This acknowledges that different onions peak in benefit under different preparation methods: red onions offer unique, high-concentration anthocyanins best preserved when eaten raw, while yellow onions excel when cooked, as their robust sulfur compounds are well-retained through slow heat. By consciously selecting the appropriate onion based on whether the meal requires a raw topping (red) or a cooked, foundational flavor (yellow), a cook ensures they are consistently hitting different nutritional targets throughout the week, leading to a fuller spectrum of protective compounds over time.