Why you should eat onions in plenty

Onions are vegetables and the most widely cultivated species of the genus Allium. Other related and commonly used vegetables include garlic, leeks, chives, shallots and scallions. There are yellow onions, red onions, white onions, green onions and spring onions.

What nutrients are found in Onions?

Onions are rich in sulfur (flavonoids, phytochemicals, and polyphenols), fiber, potassium, folate, calcium, vitamin B, vitamin C and they are low in fat, cholesterol and sodium.

Whether cooked, boiled or raw, onions are very versatile vegetables that can go with most meals. You can sauté, braise, boil, steam, bake, grill, caramelize, roast, or fry onions. Eating raw onions preserves the sulfur compounds in them.

Try to prepare onions close to the time you will serve them. Their flavor lessens, and their smell grows stronger the longer they sit after cutting

What are Health Benefits of onions?

Onions are a good source of vitamins, minerals, and fiber and are known to offer a variety of health benefits, such as:

1. Lower Risk of Cancer

Many kinds of onions contain a wealth of chemicals that help fight cancer. Onions are among the richest food sources of a nutrient called quercetin, which is known to prohibit the activity or creation of cancer-causing elements.

2. Help control blood sugar

Both the quercetin and organic sulfur compounds found in onions are known to promote insulin production, making them a helpful vegetable choice for those with diabetes or pre-diabetes.

3.    Loaded with Nutrients

Onions are considered to be nutrient-dense food. This means that they contain a small number of calories and a large number of nutrients. They are a great source of potassium and manganese. Potassium helps to increase energy and your metabolism. Manganese helps the body create connective tissue, aids in bone health, and lowers the chance of forming blood clots.

4. Anti-Inflammatory Properties

Onions contain an antioxidant called quercetin. Quercetin is an anti-inflammatory and works to fight off inflammation within the body. It is great at lowering swelling, helping with arthritis, and treating bladder infections. Quercetin  is a versatile antioxidant known to possess protective abilities against tissue injury induced by various drug toxicities.

5. Improve Heart Health and Lower Risk of Heart Disease

Onions are rich in sulfur compounds, which can help prevent heart disease. These compounds act as natural blood thinners and reduce the risk of heart attack and stroke. Organic sulfur compounds help reduce the level of cholesterol in your body and may also help break down blood clots, lowering your risk for heart disease and stroke. When eaten raw rather than cooked you get the most sulfur compounds from them.

6.    Promote Healthy Digestion

Onions contain a high amount of prebiotics and fiber. This helps improve gut health by aiding in digestion, strengthening the immune system, and lowering inflammation.

7. Improve Immune System

Onions contain selenium that stimulates immune function. The mineral also prevents excessive immune response, which can have adverse effects. The anti-inflammatory properties of onions can also help improve asthma.

8.    Enhance Eye Health

The sulfur in onions improves the health of the lens of the eye. It stimulates the production of glutathione, which acts as an antioxidant. The selenium in onions supports the vitamin E in the eye (which protects the cells in the eye).

9.    Are Good for Oral Health

Onions contain the sulfur compounds that help reduce bacteria that cause tooth decay. And eating them raw preserves all the beneficial compounds.

10.    Fight The Effects of Aging

Onions possess enormous anti-aging benefits. The antioxidant vitamins A, C, and E fight against the damage caused by the harmful UV rays as well as prevent free radical damage that is responsible for causing premature aging of our skin. Onion is one of the richest sources of quercetin, the most powerful antioxidant that can keep your skin wrinkle-free. Vitamins and sulfur, on the other hand, protect your skin and keep it soft and supple

11. It is great for those with respiratory problems

Onion is an anti-allergen and in most cases, allergies play a major role in giving us respiratory problems. Eating onion has a relaxing effect on the muscles of the isolated trachea which helps the patients of asthma breathe easily. It can help relieve congestion, the sulfur compounds in the onion can break down the mucous.

How to Use Onions in the Diet

Onions are one of the most versatile vegetables that can be eaten both in the raw and cooked forms. They can impart a unique flavor to any recipe. They can be cooked in various ways such as boiling, sautéing, frying, or caramelizing. Do not restrict onion consumption to only frying food, with a little creativity you can enjoy them in many dishes.

Here are some tips on how to add onions to your diet:

• Use raw onions to add a kick of flavor to your guacamole recipe.
• Use onion leaves for garnishing. I love mixing them with coriander in garnishing Mukimo (mashed potatoes, maize, beans and greens).
• Use leeks or scallions in making chicken soup.
• Add caramelized onions to savory baked goods.
• Combine cooked onions with other vegetables for a healthy side dish e.g. kachumbari.
• Try adding cooked onions to egg dishes, such as omelets.
• Top meat, chicken, or tofu with sautéed onions.
• Add thinly sliced red/white onions to your favorite salad.
• Use onion and garlic as a base for stocks and soups.
• Throw onions into stir-fry dishes.
• Make a homemade salsa with onions, tomatoes, and fresh cilantro.
• Prepare a hearty onion and vegetable soup.
• Add onions to chili recipes for a flavor boost.
• Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.
• Mix grated onions with rice vinegar, soy sauce, and vegetable oil for a refreshing salad dressing.
• When making chili, add onions to kick up the flavor.

Tips to avoid teary eyes when you cut onions

• You can place the onion in the freezer for about 5 minutes.
• Place a burning candle next to the cutting board.
• Or you can simply chew gum while cutting the onion.
• Dip the onions in cold water for about 10 minutes before cutting.

Onions offer a flavor boost to any dish and can be eaten at breakfast, lunch, and dinner. If you enjoy them, onions can be a valuable component of a healthy diet.