Onions are stapled in the kitchen around the world and packed with nutrients and plant compounds with powerful health effects. This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair, and iron absorption. Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals. Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) which play key roles in metabolism, red blood cell production, and nerve function.
Lastly, they’re a good source of potassium, a mineral in which many people are lacking. The average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg. Normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction all require potassium. Raw onions are very low in calories, with only 40 cal. per 3.5 ounces (100 grams). By fresh weight, they are 89% water, 9% carbs, and 1.7% fibers, with tiny amounts of protein and fat.
The main nutrients in 3.5 ounces (100 grams) of raw onions are :
Calories: 40
Water: 89%
Protein: 1.1 grams
Carbs: 9.3 grams
Sugar: 4.2 grams
Fiber: 1.7 grams
Fat: 0.1 grams
They give flavor to savory dishes and can be enjoyed either raw or cooked. Not to mention, they can boost your intake of fibers, vitamins, and minerals.
Let’s open up the bundle of nutrients by adding these tips:
Use raw onions to add a kick of flavor to your guacamole recipe.
Add caramelized onions to savory baked goods.
Combine cooked onions with other vegetables for a healthy side dish.
Try adding cooked onions to egg dishes, such as omelets, frittatas,
Top meat, chicken, or tofu with sauteed onions.
Add thinly sliced red onions to your favorite salad.
Make a fiber-rich salad with chickpeas, chopped onions, and red peppers.
Use onion and garlic as a base for stocks and soups.
Throw onions into stir-fry dishes.
Top tacos, fajitas, and other Mexican dishes with chopped raw onions.
Make a homemade salsa with onions, tomatoes, and fresh cilantro.
Prepare a hearty onion and vegetable soup.
Add onions to chili recipes for a flavor boost.
Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.
Onions have antibacterial properties and promote digestive health, which may improve immune function. What’s more, they’re versatile and can be used to heighten the flavor of any savory dish. Adding more onions to your diet is an easy way to benefit your overall health.
