Onions are one of the most versatile vegetables on the planet. Their pungent aroma and staunch flesh soften when cooked, creating a perfume in the air that undeniably means good food awaits. Onions are a member of the Allium genus, which includes garlic, leeks, chives, and shallots.
Onions are packed with beneficial vitamins and minerals. This vegetable promotes good health with its compounds. Onions have been used since ancient times to treat headaches, mouth sores, and heart disease, among many other ailments. Those wanting to improve their health should consider implementing onions into their diets.
What Are the Benefits of Onions?
Onions are root vegetables, meaning they grow underground. Scientists estimate there are 600 to 920 species of onions. They are low in calories and offer many health benefits, including those below.
Onions Are Nutrient-Dense
When vegetables are nutrient-dense, they are low in calories but packed with nutrition. One medium onion only has about 44 calories but is high in vitamins, minerals, and fiber. Onions are high in vitamin C and B vitamins. This vegetable also contains potassium, a mineral essential for normal heart function. One of the most popular onions is the yellow onion.
Onions contain antioxidants that fight free radicals that seek to destroy healthy cells in the body. The antioxidants in this vegetable fight inflammation, reduce cholesterol and triglycerides, and lower heart disease risks.
Onions contain a high concentration of quercetin, a flavonoid compound that is a powerful anti-inflammatory. Quercetin may help lower blood pressure and offer blood clot protection. Including onions in your diet regularly can protect your cardiovascular system. With so many onion varieties, there is one for every dish.
Onions May Fight Cancer
Certain diseases are caused by cellular damage due to oxidative stress. Heart disease, cancer, and diabetes are just a few. Onions contain 17 kinds of antioxidants.
Red onions contain flavonoids called anthocyanins. Populations that consume greater amounts of this flavonoid are less likely to develop heart disease, cancer, and diabetes.
Helps Control Blood Sugar
Those with diabetes often struggle to keep their blood sugar levels normal. Multiple studies have shown improved blood sugar readings after consuming onions. One study showed eating only 3.5 ounces of onions brought down blood sugar levels significantly after four hours. The sulfur compounds found in this vegetable seem to possess antidiabetic effects and may help individuals better control their diseases.
Boosts Bone Density
Women, in particular, lose bone density as they age. Many people think dairy is the only way to build bone, but more foods offer benefits. In one study, women who drank onion juice daily increased their bone density compared to a control group. It only took 3.4 ounces a day to improve their density.
Fights Bacteria
Many people do not realize onions can fight bacteria like E.coli and S. aureus. The quercetin in the onion has shown particular benefit in fighting bacteria. This compound is beneficial against fighting H. pylori which is the bacteria that leads to stomach ulcers.
Tips for Cooking with Onion
Aside from onions being healthy, they also taste delicious. Those unfamiliar about cooking with onions will find they are very forgiving and make every delicious dish taste better. Consider the following tips to get started cooking with a variety of onions.
- Some people prefer a stronger onion taste, while others like their onions a mild background accompaniment. Those who prefer stronger onion tastes should cut them up beforehand. The longer onions sit cut up, the stronger in taste they become. For a milder flavor, cut the onions within minutes of cooking.
- Heat mellows the flavor of onions, especially when slow-cooked. The acids get denatured with a little heat. Heat the onions to around 140 degrees for a mellow taste without breaking them down completely.
- Cooks who want to brown their onions and make them taste sweeter should add a little salt to the pan. Adding salt helps draw the moisture out of the onion and creates a browning process.
- When eating raw onions, cooks can tone down the acidity and bite by soaking them in a little lemon juice or vinegar. These fluids make raw onions more palatable.
- Many people hate cooking with onions because they cry when cutting them. Place a wet paper towel near the cutting board to keep the tears at bay. Some people swear by placing an unlit match between their teeth to prevent getting teary-eyed.
Helpful Ideas for Adding Onion to Your Diet
Some people do not like onions. Perhaps it is the crunch, the biting acidity, or the aroma. For onion lovers, all of these tantalize the tastebuds. Consider the following easy ways to increase your onion consumption.
Soups
Throw them in just about any soup. When used as a soup base, even those who dislike onions will find them more palatable. Those wanting to hide onions in a soup can choose to puree the end product, and no one will likely know.
Bread
Bake them in bread for a delicious taste. Top unbaked bagels and loaves with onions before baking. Onions, whether raw or cooked, also pair beautifully with sandwiches, wraps, and tortillas.
Salads
Salads are the perfect food for onion pairing. Chop them fine, and add them to the other veggies in any salad. To break down the onions before consumption, consider adding a vinegar-based dressing. It will make the onions taste a little milder and reduce their crunch.
Rice
Onion cooks beautifully with rice and blends right in with its soft texture. Sautee the onions with raw rice before adding the water. The taste is amazing, and the health benefits abound.
Add Onions to Your Cooking Regime
Onions are vegetables that add life to almost any dish. It turns out they can add life to our bodies as well. Onions are packed with vitamins, minerals, and compounds that promote good health. They can help reduce your risk of developing heart disease, diabetes, and cancer. They also help lower bad cholesterol and may help with weight loss. Start cooking with onions today to see the benefits.
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