Onion Nutrition
A Few Facts About Onion Nutrition
We don't always hear a lot about onion nutrition. The onion is one of those vegetables that, due to its sometimes sharp taste and pungent aroma, is used as a ingredient to a dish and not as a main dish itself, unless we're talking about onion soup. If you take the time to look into some of the facts about onion nutrition however, you might be in for a few surprises, as the onion does much more for you than makes your eyes water when you peel it.
The onion is a member of the allium family, which includes leeks, garlic, and chives, all known to be very healthy and nutritious foods. There are many varieties of onion including sweet varieties like the Walla Walla, which can be eaten like an apple, something you can't do with most onions. Besides the bulb, the leaves are edible and often find their way into salads.
Onion Nutrition And Benefits - Onions, especially raw onions, are reportedly good for our circulation. They are rich in flavonoids, which provide a measure in protection against cardiovascular problems or diseases. The sulfides in onions, the same sulfides that make your eyes water, help in lowering blood lipids, thus act as a preventive against heart disease. Onions definitely work to clear up congestion by loosening phlegm, and help in the treatment of upper respiratory and sinus problems. Just the act of peeling one, or eating a raw onion slice will convince you of that. Onions are by no means a cure for cancer, but those same sulfides that lower blood lipids and make your eyes water also tend to inhibit tumor growth. Note the emphasis on “tend to inhibit”, and not prevent or reduce. The operative word here is anti-mutagenic (protection from cancers). One of the flavonoids found in onions, quercetin, has been found to protect against cardiovascular disease, some types of cancer, and cataracts. Quercetin is also found in apples. It helps protect against many chronic diseases, and is one reason why an apple a day is good for you. The onion however, contains 3 times as much quercetin as does an apple.
Onions are also a fairly rich source of one of the scarcer trace elements, chromium. We need chromium, if only in tiny amounts, to help tissue cells facilitate insulin action in the cells, and insulin levels in the blood, thereby controlling blood sugar levels, hence onions are a healthy food for diabetics and for the prevention of diabetes.
The list of onion nutrition elements also includes B-complex vitamins like folates, thiamine, pantothenic acid, and pyridoxine. Pyridoxine, vitamin B-6, is good for the brain, working to prevent neurotic disorders.
Many Other Nutrients - The onion is also rich in vitamins A and C, calcium, phosphorus, and potassium and is a good source of dietary fiber, a 150 gram serving yielding about 3 grams of fiber, together with 1 gram of protein. The onion also contains small amounts of iron, zinc, and selenium. The onion contains no fat and no cholesterol. The only negatives are sugars, which make up about 3% of the onion, and sodium which makes up about the same amount. These amounts however are quite low when compared to some other vegetables and the onion remains near the top of the list as far as healthy vegetables are concerned. In addition to its nutrients, a 150 gram serving of raw onion contains just over 40 calories.
Whether you like your onions in a salad, sliced in a hamburger bun, or cooked as onion soup, it is a very healthy food. You can enjoy a bowl of excellent onion soup, not only savoring the flavor, but knowing it's a healthy treat as well. Even if the hot dog isn't the most nutritious of foods, adding a little raw chopped onion certainly won't hurt.