As a common ingredient, onions play an important role in cooking, both to remove the smell and enhance the flavor, and can also be served as a main dish cold or stir-fried, and its unique flavor is loved by many people. For those who love to eat onions, this is not only a gastronomic treat, but also has health benefits.
Recently, onion consumption has been shown to reduce the risk of liver cancer. This study adds a new scientific basis to the health value of onions.
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Nutritional value of onions
Vitamins & Minerals:
Onions are a good source of vitamin A, vitamin C, vitamin E, potassium, and folate. These vitamins and minerals are essential for maintaining normal body function, boosting immunity, and promoting bone health, among other things.
Dietary Fiber:
Onions are a good source of dietary fiber, which can help promote digestive health, prevent constipation, and may help reduce the risk of certain types of cancer.
Antioxidant Enzymes:
Onions contain an antioxidant enzyme called glutathione, which helps remove toxins and free radicals from the body, helping to protect the body from pollution and disease.
Lowers cholesterol:
Some studies suggest that certain components in onions, such as sulfur compounds, may help lower blood cholesterol levels, which can help reduce the risk of cardiovascular disease.
Anti-inflammatory action:
Certain compounds in onions have anti-inflammatory effects that may help reduce inflammation and pain, which may be beneficial for people with chronic inflammatory diseases.
Anti-cancer potential:
Some studies have pointed out that the antioxidants and other compounds in onions may help reduce the risk of certain types of cancer, including colorectal, lung, and breast cancers, among others.
Antioxidants:
Onions are rich in antioxidants, such as flavonoids, sulfur compounds, and vitamin C, which can help fight free radical damage and protect body cells from oxidative stress, thus helping to prevent some chronic diseases.
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Purple onion, yellow onion, white onion
Which is good
Purple onion
Purple onions have a purple skin, their flesh is firmer, darker in color, and high in anthocyanins, which are antioxidants. Purple onions have a spicy taste and are suitable for raw food, salads, or roasting.
Yellow onions
Yellow onions have a yellow skin and flesh, and they have a sweeter taste than both white and purple onions because yellow onions contain a lower spicy component. Yellow onions are suitable for stews, stir-fries, and roasting.
White onions
White onions have a white skin and flesh, they have a softer texture and a milder taste, not as spicy as purple onions, and not as sweet as yellow onions. White onions are suitable for stir-frying, roasting, or as part of a salad.
In terms of nutritional value, it's true that different colored onions may contain different antioxidants and other compounds, but they all provide some essential nutrients like vitamin C, vitamin B6, potassium, and fiber. Which onion to choose is mainly based on your taste and cooking purpose.
A trick to cut onions without tears
Many people experience discomfort from tearing when handling onions, and this is because when onions are cut, they release alliinase, an enzyme that reacts with amino acids to produce the volatile substance thiopropionaldehyde-S-oxide. This substance is able to irritate the eyes and cause tears.
If you want to avoid tears while chopping onions, here are two things you can try:
Refrigerated onion method: Before cutting the onion, put the onion in the refrigerator for a while. Lowering the temperature of the onion in this way slows down the release of thiopropionaldehyde-S-oxide, which reduces the likelihood of tearing.
Water onion cutting method: Completely submerge the onion in water before cutting. Because thiopropionaldehyde-S-oxide dissolves easily in water, this effectively captures and dilutes this irritating substance, reducing irritation to the eyes.
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Which groups of people are not suitable for eating onions?
Gastrointestinal problems
People with stomach ulcers, gastritis, or irritable bowel syndrome may find onions cause discomfort because onions can irritate the gastrointestinal tract.
Blood sugar management
For diabetics or people who need to manage their blood sugar strictly, the carbohydrates in onions may affect blood sugar levels, so they need to be consumed in moderation and under the guidance of a doctor or dietitian.
Drug interactions
Onions contain sulfides that may interact with certain medications, such as blood thinners, affecting how well the drugs work. People who are taking these medications should consult their doctor to find out if onions can be consumed.
allergic
A very small number of people may have an allergic reaction to onions, and if allergy symptoms occur, they should avoid it and consult a doctor.
Kidney disease
People who have severe kidney disease and need to limit their protein intake may need to limit foods that contain a lot of potassium, such as onions.
Recovery period from digestive system surgery
People who have undergone gastrointestinal surgery, especially during recovery, may need to avoid foods such as onions that may cause gastrointestinal upset.