Amazing Benefits of Onion: Nutrition, Benefits and Uses

My mother always told me to keep sugar, salt, onion, tomatoes, atta, milk, and tea at home at all times. I could never understand the logic behind keeping only these items and not others.

But now that I am married and have my daughter, I have slowly realized why she always forced me to keep the basic staples at home.

These basic staples come to our rescue when we have nothing at home, find an unexpected guest, or even when we are busy with our work life and have no time to prepare anything special or fancy.

Onion, or as we call it, pyaaz, is one of the most versatile vegetables that can be used to prepare endless things instantly. Even if you have nothing and just onions and tomatoes at home, you can prepare a simple sabzi and serve it to your family. That is how important this little bulb-shaped vegetable is in our kitchen. Let’s find out more about it and its benefits.

Meaning Of The Word “Onion.”

We talk about this word casually, but do we know what it means?

I am sure most of us are sailing in the same boat and may not know its actual meaning.

The word onion is derived from a Latin word, “unio,” meaning single or one. It is because it produces a single bulb. But what is even stranger is that several layers are within when you cut it.

Types Of Onions

For Indians, pyaaz means our kitchen’s lifeline, but do you know the different types available in the market and what are they best for? Let’s find out:

• Yellow – It has a very strong flavor that turns sweet on cooking. You can use this variety for caramelization, roasting, and sautéing.
• Red – These are the most commonly used in Indian cooking, are subtly sweet, and can be eaten raw. You can use them for sandwiches, burgers, grilling, and pickling.
• White Onions – These are similar to yellow but sweeter and cleaner in flavor. These are best for Mexican food, pizza, and more.
• Sweet – They are larger than the yellow ones and sweeter since they have high sugar content. These are good for jams, onion rings, and relish.
• Shallot – The smallest in the family with a mild and delicate flavor. They are used in the preparation of Sambar in Indian cuisine. 
• Scallions – Often known as green onions, are fresh and young with a strong smell. You can use them for garnishing, Chinese cuisine, baking, and grilling.

Nutritional Fact

In 100 grams ^[5] of raw onion, below are the nutrients that you can find:

What are health benefits of Onion ?

You may have heard your mother or grandmother talking about how important it is to heat your pans properly so that it can be sautéed perfectly and beautifully.

It is the most common ingredient found in every household, yet the most power-packed in flavors and full of benefits. Let’s see some of them:

1. Onion is Full Of Antioxidants

Though they are small bulb-shaped vegetables, they are packed with antioxidant properties ^[1]and have 17 different types of flavonoid antioxidants. Therefore, people say eating them will help reduce the chance of diseases, especially raw ones.

2. Onion Help Improve Digestive System

This little bundle of kitchen joy is full of fiber and prebiotics that help improve your stomach’s digestive system and overall gut.

You can make onion paranthas by using Aashirvaad multigrain atta^[7]. This atta is made of six grains such as wheat, soya, oat, psyllium husk, chana, and maize; its high fibre content makes it an excellent choice if you are looking for easy digestion, good gut bacteria, and a happy tummy!

3. Onion Is Full Of Nutrients

You will be amazed to know how nutritious eating onions or including them in your diet is.

Eating them raw or cooked will include more nutrients than calories; therefore, it is called nutrient-dense food. It contains potassium and manganese that can help you increase metabolism and energy levels and better bone quality.

You can boil them and later make them as a puree, refrigerate them, or freeze them and use them when cooking your favorite Indian meal.

Do you know a medium onion has just 40 calories ^[2] and much more vitamins and minerals?

4. Onions Have Vitamin C

Surprised to know this? Like most people, you must have thought of lemons or oranges whenever it comes to Vitamin C. True.

Onion is not even their competitor; still, a reasonable amount of vitamin C will give you a feel-good factor while eating onion in raw form. 

If we have to compare two staple ingredients that can be eaten raw – onion and cucumbers, cucumber has less Vitamin C 2.8 mg ^[3] compared to 7.8 mg ^[4] in 100 gms.

5. Onions Help Enhance Bone Health

Well, this may come as a surprise to you. Onions and bone health, after all, you may have always heard of drinking milk and eating dairy products for healthy bones.

But consuming this vegetable can positively enhance your bone health. Drinking its juice ^[5] is said to be good for your bones, just like drinking milk. So, if you want healthy bones, you know what to do.

6. Onions Are Antibacterial

Have you ever noticed the strong smell or aroma of onions and wondered why it is?

Well, we will share the reason. That pungent smell is because of a compound present in it that helps fight bacterial issues ^[6] in your body.

Next time you chop them and notice that smell, remember it will do more good to your body than you can imagine.

How To Incorporate Onions Into Your Diet?

A power-packed vegetable and ingredient, it can be used in multiple ways in your kitchen.

There are many people and especially small kids, who do not prefer to eat it raw; for them, you can use it in the below forms.

In some of these recipes, you may see them clearly, while in others, they will be hidden, thus making your kids eat without even knowing it.

Let’s see some of the innovative and creative ways of using and including this ingredient in your daily meals.

1. Onions as Soups, Salads, And Curries

It is a perfect match or a match made in heaven with garlic.

Use both of them together as a base for your curries and soups. You can even use it along with other vegetables, such as paneer, karela, baby potatoes, tauri, etc., to make it a complete side dish for rotis and chapatis.

Eating a side dish along with roti will give the required daily nutrients to your family and make their tummy a happy tummy.

You can even use sautéed ones in non-vegetarian meal preparations such as meat curry, egg curry, chicken curry, fish curry, and prawn curry. You can even boil them and make a puree, refrigerate it, or freeze it and use it when cooking your favorite Indian meal.

Don’t forget to thinly slice them and add it to your cucumber tomato salad, or use shallots (the small ones) for making sirka pyaaz.

You can even make a fiber-rich chickpea salad and include it with red peppers. When it’s winter, use it with other vegetables and make a hearty soup.

It will give you the warmth and comfort needed during those cold and chilly nights. And if you have never tried French onion soup, it is the right time to use this super healthy vegetable.

2. Onions as Party Food

For your party night, make homemade salsa using mango, onions, tomatoes, chilies, coriander, and lime juice. Use that salsa as a dip for your chips and tortillas.

Your guests will remember you for the fantastic combination. For your next game night, bake them in the oven and eat them with dips.

You will forget about outside food; this crunchy element will be your party stopper.

3. Onions in Different Cuisines

If your family is fond of eating different cuisines, surprise them by making homemade tacos and fajitas and adding chopped onions on top of it for that extra crunch.

And if they are a fan of guacamole, add raw onions to it while making it, and it will add to the flavors and your taste buds.

4. Onions with Egg And Baking

Add this great vegetable to your egg preparations, such as quiches (French tart), frittatas (fried omelet), omelets, egg burji, etc., and make your kids eat a healthy and nutritious breakfast.

If you are a baker or love baking for your family, the next time you make savory baked goods such as puffs, patties, etc., caramelize it by making them pink in color and add to enhance their taste.

5. Onions for Diet Followers

Everyone who is on a diet and prefers to eat light food can blend these with fresh herbs, olive oil, and vinegar and keep them as a dressing.

Use this dressing on top of your baked chicken breast or any other protein of your choice. It will be a complete meal without worrying about increasing calories.

Sautee some of these until they release all their sweat, or use an oven. Let them cool, and grind them to make a powder.

You can replace the chopped or sliced version with this powder. For instance, one tablespoon of powder will equal half a cup of chopped onions.

6. Some More Usage of Onions

Apart from the above, you can use this vegetable in the traditional way that has been used for years in our Indian kitchen.

Moreover, you can simply use them as decoration for your Indian side dishes, along with fresh coriander.

It will also taste great in stir fry dishes such as paneer do pyaza, vegetable stir-fry, noodles, chowmein, pasta, etc. Use the fried ones in your chicken or mutton biryanis; you will immediately notice the taste change and be transported right to Hyderabad or Lucknow.

Is It Safe To Consume Onions By Everyone?

Although an allergy to this vegetable is rare and unnatural, some people may still experience sensitivity toward them. There can be people who may be allergic to the raw version and only eat cooked.

At the same time, others may experience digestive issues or heartburn. Also, if you notice any such issues, it is always recommended to consult your doctor.

How To Select And Store Onions?

Look for the ones that are clean, hard, and have dry skin. It would be best if you also tried to avoid the ones that may have developed seed stem or look rotten.

For storing them, you should always look for a ventilated area away from bright light. They should be kept at room temperature and away from potatoes. Moreover, keeping them with potatoes will result in them absorbing the moisture making your potatoes spoil quickly.

Bottom Line

You can never go wrong with onions, and you can add them to millions of things and make a new and innovative dish.

If you are among the ones who get teary eyes cutting and chopping them, chill them or keep them in water for 30 minutes before chopping and enjoy a no-tear cooking session.

Remember not to cut and keep them refrigerated or freeze them for long as it will result in losing much of their flavors.

Any way use them for eating, try its shampoo for long, silky, and beautiful hair.

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