Onions

Onions on a neutral, mostly white background

Onions on a neutral, mostly white background (Photo credit: Wikipedia)

Health Benefits of Onions

 

Onions are filled with vitamins, minerals and nutrients including Vitamin B, Vitamin C, chromium, flavonoids like quercetin, fibre, folic acid, iron, phytochemicals, which magnify Vitamin C’s effectiveness, polyphenols, potassium, and sulfur compounds

Onions may make you weep, but those tears should be ones of joy, for these potent veggies in the allium family have remarkable health benefits including but not limited to

 

Anti-cancer properties Due to powerful anti-oxidants like Vitamin C and quercetin, consuming onions on a regular basis can reduce your risk of breast cancer, bladder cancer, colon cancer, esophageal cancer, gastric cancer laryngeal cancer, lung cancer, oral cancer and ovarian cancer.  Quercetin has also been found to stall tumor growth

Arthritis Vitamin C and quercetin are both anti-inflammatory anti-oxidants, which can alleviate the uncomfortable inflammation often associated with osteo-arthritis and rheumatoid arthritis

Bites & Bee Stings Applying onion juice directly on a bee sting or mosquito bite is said to relieve the pain, itching and burning

 

Bone and teeth health Onions have been studied and shown to ward off the age-related progression of osteoporosis, or loss of bone mineral density, which can make bones fragile and more prone to fractures.  Vitamin C also repairs cartilage, ligaments and tendons, and is a must-have for healthy gums

 

Brain health Some findings have indicated that eating onions regularly may prevent memory loss as we age

 

Digestive health Consistently consuming onions can lessen your chance of developing stomach ulcers.  Onions also improve the digestion process as a whole by increasing the secretion of important digestive juices

 

Heart health Raw onions, in particular, stimulate the production of HDL aka “good cholesterol” and reduce LDL aka “bad cholesterol.”  Vitamin C helps to lower high cholesterol and combat atherosclerosis, or hardening of the arteries. Potassium prevents arrhythmia and can lower and regulate high blood pressure.  Onions are a cholesterol-free and fat-free food item

 

Immune system health Onions have powerful antibiotic, antimicrobial and antiviral properties that can help you steer clear or lessen the symptoms of everything from infections to the flu to food-borne illnesses to the HIV virus.  Onion juice combined with honey is a not-as-widely known home remedy for assuaging fever, relieving a cough and soothing a sore throat

 

Type 2 Diabetes Chromium helps regulate blood sugar levels

 

Women’s health Purportedly, consuming onions a few days before your menstrual cycle can help relieve some of the painful and uncomfortable symptoms

 

BEAUTY

 

Anti-oxidant properties The anti-oxidants in onions (namely flavonoid quercetin and Vitamin A) fight off cell-damaging free radicals and protect our bodies from the oxidative stress that often causes premature aging including fine lines and wrinkles.  These anti-oxidants also strengthen the hair and nails

WEIGHT LOSS

Fibre One medium-sized onion has 2 grams of fibre and any added fibre to your diet will help flush out your system and lead to more regular weight loss

Nutritional Intake One medium-sized onion is only an approximate 44 calories and is virtually devoid of fat, which makes it a terrific veggie to use in a wide variety of recipes, guilt-free

COOKING

 

A tantalizingly tasty appetizer sure to please health-or-weight conscious guests  is a batch of oven-fried onion rings.  Simply set your oven on high and cut 2 large sweet onions (such as Vidalia or Walla Walla) into 3cms thick slices.  In a bowl, combine 2 cups of flour, 2 teaspoons of paprika and 2 teaspoons of salt.  In a second bowl, mix together 2 cups of buttermilk and 4 eggs.  Add 1 cup of the flour mixture into the buttermilk and egg mixture.  In a third and final bowl, whisk together 3 cups of Panko breadcrumbs, 4 tablespoons of EVOO and 2 teaspoons of salt.  Dredge the onion slices first into the flour and seasoning bowl, then into the buttermilk, and finally into the Panko mix.  Arrange them in a single layer on a cooking-spray coated baking sheet and bake in oven for 15 to 20 minute until golden brown.

For a rich, deeply satisfying and yet healthier version of a classic French Onion Soup, just saute 8 cups of red and/or yellow onions in 2 teaspoons of olive oil in a Dutch oven or large pan over medium-high heat for 5 minutes.  Spoon in a ½ teaspoon of sugar, a ½ teaspoon of pepper, and a ¼ teaspoon of salt.  Bring heat down to medium now and let the mixture cook for a good 25 minutes, stirring often.  Add ¼ cup quality white drinking wine (preferably something dry) and let the alcohol burn off for one minute.  Then add 8 cups of lower sodium, reduced-fat beef broth and a ¼ teaspoon fresh chopped thyme, cover and put on a slow simmer for 2 hours.  When the soup is up, ladle one cup each into oven-proof crockpots, top with a thin slice of French bread, a 1 ounce slice of reduced-fat Swiss cheese and broil for a few minutes until the cheese is all bubbly and browned.

 

Or as  snack marinate in rapardsa sugar and cider vinegar, mix in your salads on just eat raw  Voila!

“It doesn’t matter how precisely the onion is cut as long as the person chewing it is happy.”  ~Padma Lakshmi

 

Onion_8174068

Onion_8174068 (Photo credit: SoraZG)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s