Onions

Onions (Allium Cepa) are so popular all over the world that most of the recipes seem not complete without it. This is that brown, red, or yellow bulb with paper-thin skin kitchen spice with a distinctive flavor almost everybody loves. The term onion is taken from “unio,” a Latin word which means “single” as the plant produce just one bulb or when cut in the middle, a union of many layers.

There are two types of large onions, the spring/summer, which are those that are planted in tropical weather having mild or sweet flavor and the storage onions or those that are cultivated in cold climates where after harvest, they are left to dry for over a period of time. The spring/summer onions include the Maui Sweet Onion, Vidalia, and Walla walla varieties while those that belong to the storage onions are popularly known by its color which are red, yellow, or white. The Spanish onions belong to this type.


There are also other varieties like the green onion other known as scallion and the pearl onion.

Like garlic, onions contain the potent sulfur compound which gives its distinctive smell as well as health benefits. It has allyl propyl disulphide, chromium, vitamin C, flavonoids, and quercitin. These nutrients, among others, help in the prevention of the following body ailments:

1. Blood sugar lowering effects - The allyl propyl disulphide contained in onions boosts insulin amount available in the body thereby lowering blood sugar levels.
   
   
   
2. Cardiovascular benefits - Regular intake of onions lowers cholesterol and blood pressure thereby lessening the risks heart attack and stroke.
3. Boosts gastrointestinal health - Flavonoids and quercitin in onions reduces the risk of having colon cancer.
4. Prevents cancer - Regular intake of onions prevents the growth and quantity of precancerous wounds in the intestines as well as the risks for cancers in the oral cavity, pharynx, esophagus, colon, larynx, breast, ovary, prostate and renal cells.
5. Helps maintain healthy bones - Onions contain the newly-discovered mineral called gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxide or GPCS that slows down bone-breaking cells. It also helps prevent osteoporosis especially in women in menopausal stages.
6. Prevents inflammation and bacterial growth

Onions have isothiocyanates as well as vitamin C and quercitin that provides anti-inflammatory effects and destroys bacteria which could further harm the body.


This also provides relief when suffering from cold or flu by way of taking in soups and stews with onions in it.

An article published in the Journal of Agricultural and Food Chemistry, revealed that the variety and the manner of preparing the onion spell the difference in the amount of healthful compounds it contain. Generally, those who have the sharpest odor has the most health benefits that the rest of the varieties.

In selecting onions, pick out those which have good shape, clean, without holes in it and dry skin cover. Don’t choose those which indicates signs of germination or those with molds.


These should be kept in room temperature with good ventilation and away from brilliant lights. It should be stored separately from potatoes because of the moisture and ethylene gas they both emit which will result in faster rotting.

Nutrients in Onions

Onions have been eaten by man since ancient times. The Latin or botanical name for an onion is Allium Cepa. The root of the plant is its most usable part. Onions are in the shape of a bulb. For its excellent and unique properties, an onion is also sometimes termed as ‘the magic bulb’. Onions as well as garlic belong to the same family, which is referred to as the lily family. An onion is by far one of the most popular vegetables that is eaten and produced throughout the world. Onions have their own distinctive taste and flavor. It comprises layers of thin skin, the color of which depends on the variety.  Onions are widely used to spice up most food recipes. In fact, no kitchen is complete without onions or shallots. There are many different kinds of onions available all over the world; these come in red, yellow and white colors. The major constituents of an onion are as follows:

•  Cysteine sulfoxides, which are primarily responsible for the unique flavor. While cutting the onion, eye irritation is caused by these compounds.
•  Thiosulfinates and other sulfur compounds, which contribute to its microbial property.
•  Phenolic acids, sterols, pectin, saponins, caffeic, and sinapic.

Onions can be consumed raw, cooked as ingredient, and drunk in the form of juice in small quantities. In order to get the most out of an onion’s nutrients, eating it raw as a salad component is the best option; this is because some of the nutrients in onions are destroyed upon cooking. Apart from its exquisite flavor, onions contain several crucial nutrients. You might be keen to know the answer to exactly what does an onion contain? Onions contain more than 90% of water. However, the remaining 10% is packed with nutrients. Onion benefits can be attributed to these nutrients. Some onion nutrient facts are as listed below.

•   Onions have high quality dietary fiber. The fiber content in 100 grams of onions is of the order of 1.5 grams to 3 grams, depending upon the variety.

•   Onions contain sugars of the order of 4.5 grams to 7 grams per 100 grams of raw onions.

•   Onions contain a significant amount of vitamin C. If you’re wondering do onions have vitamin C, then the answer is yes. It is a well-established fact that onions are a rich source of vitamin C. However, in onions, vitamin C is considerably lost due to the heat while cooking. Hence, it is best to eat it raw if you’re hoping to consume this vitamin.

•   Another vitamin found in onions is vitamin A, in addition to small amounts of vitamins E and K.

•   Onions contain very small amount of fats. Hundred grams of raw onions contains as less as one gram of fat.

•   Onion is a very rich source of calcium and iron.

•   The carbohydrate content in 100 grams of onions is of the order of 10 to 15 grams. It gives you energy up to 50 to 65 kilo calories.

Nutrients in onions vary from variety to variety. Certain nutrients in green onions are lesser than the fully ripe onions such as fats, carbohydrates, and proteins, whereas green onions are richer in some crucial minerals such as sodium, calcium, copper, zinc, selenium, magnesium, manganese, and potassium. These minerals attribute to its enhanced antioxidant properties. Green onions are also richer in beta carotene, valine, thrionine, folates, leucine, histidine, and several other amino acids that are very beneficial for the digestive system. The health benefits of onions have been well known for centuries. In fact, onions benefit our health in several ways. Some of the common onion health benefits are as follows.

•   Onions have the ability to lower the sugar levels in the blood stream.  They stimulate the secretion of insulin in the body and help in regulating sugar levels. If you are diabetic, you should regularly consume onions with your daily diet. Eating raw onions will be more beneficial for this specific purpose.
•   Another great onion benefit is its cholesterol lowering capability. Consuming onions regularly can reduce the cholesterol levels in your blood stream and thus, prevent you from the risk of a heart attack. If you are a patient of high blood pressure, do include onions in your dietary plan.
•   Onions are great antioxidants as well. Minerals like selenium, zinc, and copper and vitamin E contribute to its wonderful anti oxidant properties. Onions help in maintaining healthy and youthful skin as well as preventing hair loss. Onion benefits for the skin and hair can be attributed to these antioxidant properties. If you experience hair fall, extract one table spoon of onion juice and mix it with one tablespoon of lemon juice; apply this mixture on your scalp while gently massaging with your finger tips. Doing this regularly, not only will prevent loss of hair but also make your hair thicker and shinier. In this manner, onion benefits the hair considerably, particular when applied topically.
•   Consuming onions regularly protects you from the growth of bacteria in your body. It also restricts the growth of cancerous cells, thereby protecting you against cancer.
•   Onions have a significant effect on your digestive system. They help in stimulating the secretion of digestive enzymes and gastric juices. Onions can help in treating and preventing stomach-related ailments such as indigestion, flatulence, acidity, and constipation. If you suffer from any such ailment, drink one tablespoon of red onion oil mixed with honey early in the morning, preferably on an empty stomach. It will provide you with considerable relief from your problems.
•   Onion benefits for men can be attributed to its unique aphrodisiac property. If you experience loss of libido or have erectile dysfunction, extract one tablespoon of white onion juice and mix it with half a teaspoon of ginger juice and a little honey. Drink this regularly twice a day. Within a couple of weeks you will find that your vigor and vitality has been restored. However, if you have a medical problem, onions cannot treat the illness.

Onions are eaten all over the world, and although, there are no side effects, an excess of anything is bad. Thus, it is wise to acquaint yourself with both onion benefits and side effects. The excessive consumption of onions may result in conditions like diarrhea and nausea. Always consult your doctor before making any drastic changes to your diet.