Onions

Taking onions gives you a world of health benefits. Not only do they offer flavor, they supply the body with nutrients and phytochemicals to ward off diseases. They are rich in vitamin C, folic acid and are good sources of dietary fiber. Iron and calcium are also existing in the onion’s long list of healthy components. Furthermore, it has no fat and is low in sodium.

Other minerals found are magnesium, potassium, zinc, copper, selenium, phosphorus and fluoride.

Nutritionists exalt the goodness of foods with antioxidant properties. Antioxidants are found in onions, through a flavonoid called quercetin. Quercetin has been determined to get rid of free radicals in the body, decrease the chances of coronary heart diseases and help regenerate the supply of Vitamin E in the body.

More significantly, quercetin has been linked to prevention of certain cancers, such as those affecting the colon, breast, gastric system, ovaries and lungs.

According to the National Onion Association, studies in Netherlands demonstrated that onions have a higher content of quercetin than those found in apples and tea. A medium-sized bulb is estimated to carry 20 to 50 mg of quercetin. That’s sheer onion power for unexcelled health!

Apart from quercetin, they also carry phytochemicals like disulfides and vinyl dithiins that are anti-microbial in nature. It can only mean that you get less risk for cancer and other debilitating diseases.

Knowing these vital details encourages you to include at least one serving of onions in your meal plan on a daily basis. Half of a medium onion would be equal to one serving.

The appropriate way of fixing onions ensures getting the optimal health benefits. Cut them in thin slices so they evenly cook. Let them rest for about five minutes to reinforce their healthy juices. These compounds that make you teary-eyed when you cut them are called thiopropanal sulfoxide, which increases the health factor in this vegetable. Hence, every time you feel like crying over the kitchen counter when slicing onions, just remember that you’re acquiring nutrition for your well-being. Exposure to heat is another aspect that you have to look into. Cook onions at low or medium heat for up to 15 minutes to ensure that the phytonutrients remain intact.

There are easy-to-do serving options that you may also try. Make your guacamole dip by combining it with tomatoes, jalapeno and avocado. Sautéing them can redefine the smack of vegetable dishes. Simple drizzle olive oil on top of Italian salads with sliced onions, mozzarella cheese and tomatoes for a tongue-teasing starter.

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