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You Are What You Eat: Onions
Posted on Jan 8th 2008 7:00AM by Jacki DonaldsonFiled Under: Diet & Weight Loss, Nutrition & Supplements
Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!
If you're a fan of the onion, I've got good news for you: The very bulb blamed for both bad breath and teary eyes simply bursts with health benefits, making it a SuperFood worth pursuing.
Onions, part of the Allium family of foods, inhibit growth of cancerous cells, increase good cholesterol when eaten raw, reduce overall cholesterol levels, minimize blood clots, ward off colds, pump up the immune system, cut the risk of diabetes and certain cancers, promote antibacterial and antifungal properties, and relieve stomach discomfort. Onions can even boost bone density (well, in newborn rats anyway), according to the May 2005 issue of the Journal of Agriculture and Food Chemistry. And they contain more of the antioxidant quercetin than any other common fruit or vegetable. This makes the onion capable of reducing the risk of both heart disease and Alzheimer's.
Worried about the the onion's odor? Don't be -- the very sulfurous compounds that give onions their strong smell are what activate certain enzymes in the liver, prompting protective activity that lasts for hours.
Onions, containing just 60 calories per bulb, are also full of vitamins and nutrients and are easy to incorporate into everyday dining. Toss them in salads, soups, and stews or bake them whole or in wedges. However you choose to fuse them into your dishes, keep these few tips in mind:
Baked Onions with Feta
Braised Beef and Onions
Healthy Onion Rings
Light Onion Dip
If you're a fan of the onion, I've got good news for you: The very bulb blamed for both bad breath and teary eyes simply bursts with health benefits, making it a SuperFood worth pursuing.
Onions, part of the Allium family of foods, inhibit growth of cancerous cells, increase good cholesterol when eaten raw, reduce overall cholesterol levels, minimize blood clots, ward off colds, pump up the immune system, cut the risk of diabetes and certain cancers, promote antibacterial and antifungal properties, and relieve stomach discomfort. Onions can even boost bone density (well, in newborn rats anyway), according to the May 2005 issue of the Journal of Agriculture and Food Chemistry. And they contain more of the antioxidant quercetin than any other common fruit or vegetable. This makes the onion capable of reducing the risk of both heart disease and Alzheimer's.
Worried about the the onion's odor? Don't be -- the very sulfurous compounds that give onions their strong smell are what activate certain enzymes in the liver, prompting protective activity that lasts for hours.
Onions, containing just 60 calories per bulb, are also full of vitamins and nutrients and are easy to incorporate into everyday dining. Toss them in salads, soups, and stews or bake them whole or in wedges. However you choose to fuse them into your dishes, keep these few tips in mind:
- Onions will keep for months in a cool, dry, dark place.
- Don't like to peel? Drop your onions in a large bowl, cover with boiling water for three minutes, then drain. The skins will come right off.
- Chopped raw onions can go in the freezer -- just use a heavy-duty zip-lock bag.
- To cut down on your tears, peel and chill your onions in the refrigerator before slicing.
- To remove that onion-y smell from your hands, wash with lemon juice.
Baked Onions with Feta
Braised Beef and Onions
Healthy Onion Rings
Light Onion Dip
