It turns out that onions are nothing to cry over — these flavorful bulbs are packed with nutrients.
Chopping onions is a task worth shedding a few tears over because their benefits far outweigh those moments of discomfort.
While yellow and red onions have slightly more nutritional value than white onions, and cooked onions are marginally better for your overall health than raw onions, all varieties of onions do great things for your body. Happily, you can include both raw and cooked onions in just about every meal time of the day.
What Is Onion?
Onion is a staple in most of the well-known cuisines in the world. I cannot get over how delicious caramelised onions can be. In Indian cuisine, it is the base thing in almost all curries and also stews. Pour a little oil, add chopped onions, garlic, and green chilli, there you have it! An ideal base to build any dish.
Onions are very versatile and add a distinct flavour to food; many dishes are made with onion as the critical ingredient. I once had a chance to visit my friend house who had “especially” made onion curry for me.
This is a dish that is made entirely made of onion with oil and seasoning. Then there is the onion pie, also wholly based on onions.
Onions are a superfood, a gift of nature. On understanding what onions can do, it leaves us in awe of this vegetable. Many varieties can be used in different ways; green onions can be sprinkled on top of any savoury dish.
Not only does it add a pop of freshness and colour, but it is also extremely useful in helping digest what you eat. Onions are frequently considered as one of the world’s healthiest foods, packed full of essential nutrients.
According to A famous study, it is shown an estimated 105 billion pounds of onions are grown across the world every year, and this is the vegetable that is supposed to have been cultivated since 5000 years. They are very famous in some cuisines in India, Chinese, Mexican etc.
You may hate chopping them because of the tears, but there are few quick tips to take care of that too. Love it or hate it, onions play an essential role in the food culture of our country. And given the health benefits below, it is no surprise.
Know Few Onion Facts
Slicing onions make you cry because when you cut into it, the onion gives a sulfur-based gas. The gas reacts with the water in your eyes and creates sulfuric acid.
To rid your eyes of this fiery irritant, your tear ducts work overtime. For no more (or fewer) tears, try moving your face farther away from the onion, so the gas disperses before reaching your eyes.
Another suggestion for reducing tears is first to chill the onions for 30-40 minutes. Then, cut off the top layer and peel the outer layers leaving the root end intact.
Bulb onions are yellow, red or white. In the whole world, yellow onions make up about 87 percent of the commercial onion crop; red onions are 8 percent; white onions, 5 percent.
Onions generally vary in size from less than 1 inch to more than 4.5 inches in diameter. The most common sizes sold in a few markets are 2 to 3.75 inches.
Scallions, or green onions, are generally immature yellow, red or white onions, harvested before the bulb starts to form. “Spring onions” and “salad onions” are another nickname for immature onions.
A scallion is not a shallot. This misnomer doubtlessly occurs because “échalion” is another name for the shallot, obtained from the French échalote. Shallots have a distinctive taste, but the flavour is nearer to that of mature onions than to that of scallions.
The highest onion ever grown weighed 10 lbs. 14 ounces (about 5 kilograms), according to the Guinness Book of World Records.
The leading onion production countries are China, India, United States, Turkey and also in Pakistan.
The average American eats 20 lbs. (9 kg) of onions per year.
To avoid “onion breath,” consume a sprig of parsley, or clean your mouth with same individual parts lemon juice and also water, or chew a citrus peel.
What Is The Nutritional Value In Onion?
Nutrition Facts: Onions, raw – 100 grams
Calories – 40
Water – 89 %
Protein – 1.1 g
Carbs – 9.3 g
Sugar – 4.2 g
Fibre – 1.7 g
Fat – 0.1 g
Saturated – 0.04 g
Monounsaturated – 0.01 g
Trans fat – ~
Health Risks You Can Face If You Consume Lot
While not mostly severe, consuming onions can cause a few problems for some people. The carbohydrates present in onions may cause gas and bloat, according to the National Digestive Diseases Information and few studies.
Onions, especially if consumed raw, can intensify heartburn in some people who suffer from chronic heartburn or gastric reflux disease, according to one 1990 study in the Western Journal of Gastroenterology.
Eating a high amount of green onions or rapidly enhancing your consumption of green onions may impede with blood-thinning drugs, according to the University of food.
Green onions consist of a significant amount of vitamin K, which can reduce the blood thinner functioning.
It is also likely to have a food intolerance or an allergy to onions, but cases are rare, according to an excellent article in the Journal of Allergy and Clinical Immunology. People who are with onion allergies may experience red, itchy eyes and rashes if an onion comes into contact with the skin.
Some people with an intolerance to onions may experience nausea, vomiting and another gastric discomfort.
Lastly, people should make sure their onions are fresh. “If onions are kept for a long time they still spoil. Onions spoil much faster if they are cut or sliced.
If you cut up your onions for later extend usage, be sure to refrigerate them in a closed airtight container.
What Are The Health Benefits Of Onions?
All these components present in onion have multiple benefits which solidify the belief that onion is a superfood. Here are the few surprising benefits of using onions.
1. It Can Prevent Cancer
Free radicals that enter the human body and cause abnormal cell growth head to cancer. Cancer is a disease that keeps on improving. Prevention is the heal in this case, and utilising a few foods that help decrease its chances is the best option.
Onions contain phytonutrient properties such as quercetin and other flavonoids that aid fight the free radicals. Sulfur-compounds observed in onions are also helpful in fighting the effects of cancer.
2. Detoxifying Properties
Detoxing has become a great health trend nowadays, but aside from being trendy, it is essential for our body. Detoxing primarily aids our body to flush out several toxins and bad cholesterol due to bad consumption habits and lack of exercise.
Onions are an extraordinarily good way of keeping our bodies toxin-free. Onions include sulfur-compounds and also amino acids that aid clear out the digestive system and help expel the harmful toxins from within.
3. Aids In Antioxidant Production
Some green vegetables such as broccoli, cauliflower, and onions help the body build its antioxidants. This is the best way to help avoid the effect of free radicals. Famous studies show that onions support the body produce Glutathione. This not only helps fight cancerous elements but is also extremely useful in maintaining a healthy heart.
4. Helps In Healthy Digestion
Onion is rich in dietary fibre, which acts as a natural laxative and makes sure healthy bowel movements. Fibre promotes clean the intestines and cleans waste from the body. Onions also contain saponins that help alleviate stomach aches and cramps.
5. Helps Manage Anemia
Anaemia is caused by iron insufficiency and can be a fatal disease. There are different types of conventional medicines that help balance and maintain the levels of haemoglobin in our bodies. However, going the natural route limits us from the side effects of the traditional medication.
It contains 0.2mg of iron per 100-150 gram and a right amount of folate. Folate is a phytochemical that aids absorb iron to its full potential and is often suggested to pregnant women.
6. It Can Aid In Diabetes Management
Diabetes is a chronic disorder that can hit at any time if you lead a sedentary lifestyle and eat processed and junk foods. The biggest issue in managing diabetes is maintaining a safe blood sugar level. Raw onion consumption is suggested to keep your sugar levels in check and avoid them from getting out of hand.
7. Promotes Hair Growth
There are often instances when we start losing our hair, or it starts going grey. This may be due to age, stress or lack of specific nutrients. Eating protein and potassium-rich foods are helpful in preventing these complications. Many hair masks can be made with onions to apply, which you can use to your hair and scalp.
Not only are onions known to promote hair growth, but is also an excellent remedy for dandruff. Combining onion juice with yoghurt and leaving it on the hair for half an hour can aid strengthen your hair and also cleanse your scalp.
8. Used For Anti-Ageing
The antioxidant nature of it is no secret; it also aids boost the internal production of antioxidants in the human body. Ageing is caused by the accumulation of the harmful factors that our skin absorbs and also by the effects of free radicals. Onions, with their detoxifying and antioxidant properties, helps slow down the ageing process.
9. It Can Relieve Cough And Cold Symptoms
When you are suffering from a severe cough or flu virus, we often brew teas to find some solace. It is suggested to include onion in hot water when preparing tea. Onion juice added to honey can also be taken to help reduce any swelling in your throat.
10. Helps In Healthy Bones
Onions can be useful in treating the bone loss as they have been found to contain growth plate chondrocytes. They also have the compounds that help rebuild connective tissue.
Cooking With Onions
Add the pungent flavour of onions to all your meals every day to reap their benefits. Include them raw or cooked to scrambled eggs and omelettes, and add sliced red onions, fresh or pickled, into your lunchtime sandwiches. For dinner, caramelise sliced onions steadily on the stovetop to bring out their flavour.
Pile them on the top surface of burgers or the other vegetables. Include chopped, raw onions to chilli, or throw handfuls in all your soups, stews and rice bowls.
Same as with many other foods, onions also contain both “good” and “bad” aspects. They are high in antioxidants and sulfur-containing compounds, some of which may have some beneficial health effects.
On the other hand, they may cause issues for some people, especially digestive issues.
All of that being said, onions are usually consumed in small quantities anyway. Their primary purpose is providing flavour, not nutrition. For individuals who tolerate (and enjoy) onions, they can be a valuable component of a healthy diet. So, eat them in a limited way to get above all benefits.
