Onions can give you a boost of flavor and nutrition in every bite.
Jacob Fox
Including the humble onion in your daily meals might not sound like your conventional path to wellness.
However, it actually offers some impressive benefits.
Photo:Jacob Fox
Adding onion to your dishes doesnt just give them a zesty kick; it also positively impacts your health.
This article will peel back the layers of what eating onions means for your health and wellness.
However, some have extra-impressive features that we will get into later.
The following information shows the nutrition provided by onions.
If you add onions to your dishes regularly, here are some effects you may observe.
May Improve Your Heart Health
Regular consumption of onions also supports heart health.
Onions contain anti-inflammatory and antioxidant properties, especially quercetin, that may have antihypertensive effects.
Additionally, quercetin has been shown to help decrease triglycerides and reduce cholesterol levels.
Might Benefit Your Eye Health
Onions are also helpful for supporting good eye health.
Might Reduce Your Risk of Certain Cancers
Notably, onions may also contribute significantly to cancer prevention.
One study assessed primary breast cancer cases among a sample of women in Puerto Rico.
Research suggests that onion essential oils could help reduce bacteria such asStaphylococcus aureusandSalmonella.
Potential Downsides
Despite the myriad benefits of consuming onions, they may not be suitable for everyone.
Here are some potential downsides to eating onions regularly.
May Cause Allergic Reactions
While cases are rare, onions can trigger allergic reactions in certain people.
And if you think you might have an allergy to onions, speak with your health care provider.
May Cause a Bad Breath
Another drawback to consuming onions is their potential impact on breath odor.
Best Ways to Cook and Enjoy Onions
Onions can be a delicious addition to your dishes.
And thankfully, there are many interesting ways to cook and enjoy them.
Caramelized
One of the best ways to cook and enjoy onions is bycaramelizing them.
To caramelize onions, begin by slicing them thinly.
Then, heat a pan over medium-low heat.
Add a drizzle of olive oil or a pat of butter, followed by the onions.
Simmer the onions, stirring occasionally.
As they cook, the onions will start to soften and turn a deep golden brown.
This process may take anywhere from 30 to 45 minutes.
Patience is key here; rushing this process may result in burnt onions.
Remember to adjust the seasoning with salt and possibly a splash of vinegar to balance the sweetness.
Try ourCaramelized Balsamic Onionsfor a unique twist on a classic.
Roasted
Roasting is another fantastic way to prepare and savor onions.
This cooking method highlights onions' natural sweetness and imparts a delightful, toasty flavor.
To roast onions, first preheat your oven to 400F.
Meanwhile, peel and quarter the onions.
Enjoy this simple yet satisfying way of cooking onions.
OurMelting Onionsare a mouthwatering way to enjoy roasted onions.
Grilled
Grilling onions is yet another excellent method to unlock their flavor potential.
To grill onions, peel them and cut them into half-inch rounds.
Then, brush both sides with olive oil and season with salt and pepper.
Arrange the rounds on a preheated grill over medium heat.
These grilled onions serve as a perfect condiment for meats or as an addition to summer salads.
This method offers an easy, flavorful and healthful way to enjoy onions.
Raw
Eating onions raw is another way to enjoy their unique flavor and reap their health benefits.
Raw onions are also used in salsas, sandwiches or ceviche.
Remember to use them sparingly, as their flavor is robust and can overpower other ingredients.
Another great way to enjoy raw onions is bypickling them.
Our Best Onion Recipes
Frequently Asked Questions
Can You Eat Onions Every Day?
Consuming onions daily can be beneficial, due to their rich nutrient content and numerous health properties.
However, they may cause digestive discomfort to certain people, especially those with digestive issues.
Are Onions Healthier Raw or Cooked?
Both raw and cooked onions have health benefits, though these can vary.
Are Onions a Superfood?
Which Organs Benefit Most from Onions?
Several organs in the body can benefit substantially from the consumption of onions.
The digestive system also benefits from onions as they promote healthy gut bacteria.
It would seem so.
Their unique blend of nutrients and potent antioxidants gives them a well-deserved spot in our daily diets.
But don’t ditch your apples and broccoli just yet.
U.S. Department of Agriculture FoodData Central.Onions, yellow, raw.
U.S. Department of Agriculture FoodData Central.Onions, red, raw.
U.S. Department of Agriculture FoodData Central.Onions, white, raw.
Qin Y-Q, Wang L-Y, Yang X-Y, et al.Inulin: Properties and health benefits.Food & Function.
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