How Much Do You Know About Onions?

Onions (also known as bulb onion or common onion)

The onion is the most widely cultivated member of the Allium family, a group of spicy, sharp root vegetables which also includes garlic, scallion, shallot, leek and chive.  Onions are high in organosulfur compounds, the chemicals that give them their strong odor and taste, and make you cry.  They may add stench to our breath, but onions are a kitchen staple that appear in many dishes.

Eaten raw or cooked, this root vegetable is delicious and highly nutritious.  Onions have many health benefits thanks to their wide range of vitamins, minerals and plant compounds.  The onion’s antioxidant and anti-inflammatory properties make them great for your health.  In fact, their medical properties have been recognized for thousands of years.  In ancient Greece, athletes are said to have used onions to purify their blood.  Medieval and traditional doctors prescribed them as a treatment for headaches, heart disease, and mouth sores.

Onions are rich in vitamin C which is essential for the proper functioning of your body.  It helps the production of collagen, the formation of blood vessels, iron absorption, builds cartilage and improves the immune system.  This powerful antioxidant could help protect your cells from free radical damage.

Onions are also a good source of B vitamins including folate and vitamin B6 which play a role in metabolism, production of red blood cells, and nerve function.

Onions contain antioxidant and other compounds that are believed to fight inflammation and lower triglyceride and cholesterol levels thereby reducing the risk of heart disease.

Research suggests that onions have blood-thinning abilities, which can help prevent blood clots that cause heart attacks and strokes.

Onions contain large amounts of quercetin, a flavonoid antioxidant and anti-inflammatory believed to offer many heart-healthy benefits, especially for people suffering from metabolic syndrome — a combination of risk factors including obesity, high blood pressure high cholesterol and high blood pressure which increases the risk of heart disease.  Since quercetin builds up in your bloodstream over time, consuming onions on a consistent basis can lead to greater antioxidant benefits.

Quercetin has also been shown to help regulate whole-body blood sugar balance by interacting with cells in the small intestine, pancreas, skeletal muscle, fat tissue and liver.

Quercetin has anti-inflammatory properties and works to fight off inflammation in the body.  It’s great at lowering swelling, helping with arthritis, and treating bladder infections.

Onions are an excellent source of antioxidants which may help fight cell damage caused by free radical molecules.  Free radical molecules can lead to diseases such as cancer, diabetes and heart disease.

Onions contain at least 17 flavonoids including anthocyanins, plant pigments that give red onions their deep color.  Research suggests that anthocyanins may protect against diabetes and certain types of cancer.

A 2016 study found that habitual intakes of anthocyanin resulted in a lower risk of nonfatal heart attacks.

A 2019 study associated the consumption of anthocyanin-rich foods with a lower risk of heart disease and of death from heart disease.

Research suggests that Allium vegetables such as garlic and onions may reduce the risk of developing certain types of cancer.  In 2015, after reviewing 26 studies, researchers concluded that people who consumed the most allium vegetables were 22% less likely to get a stomach cancer diagnosis than those who consumed the least.  In 2014, after a review of 16 studies (13,333 people total) researchers suggested that those who ate the most onions had a 15% lower risk of colorectal cancer than those with the lowest intake.  Additional studies suggest that eating onions may lower your risk of laryngeal cancer, bladder cancer, brain cancer, breast cancer, lung cancer, and ovarian cancer.

Onions are a good source of potassium, a mineral that helps to increase energy and your metabolism.  It may also help with cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction.

Magnesium, another mineral found in onions, helps the body create connective tissue, aids in bone health, and lowers the chance of forming blood clots.

Onions are a delicious and nutritious staple found in kitchens around the world.  Cooked or raw, they are easy to incorporate into your diet.  Try adding them to soups, dips, omelets, and more.

Southern Living’s Tennessee Onions casserole is sure to please at a potluck or barbecue.  They are also great on burgers, on grilled chicken or steak, or between slices of bread with a grilled cheese.

Tennessee Onions

Cooking spray

2 1/2 lb. sweet onions (about 3 large onions), sliced crosswise into 1/4-in.-thick slices and separated into rings

1 tsp. dried thyme

1 tsp. dried parsley flakes

1 tsp. garlic salt

1/2 tsp. dried oregano

1/2 tsp. dry mustard

1/4 tsp. cayenne pepper

1/4 cup salted butter, cut into 1/4-in.-thick pieces

4 oz. mild Cheddar cheese, shredded (about 1 cup)

4 oz. smoked Gouda cheese, shredded (about 1 cup)

 

Preheat oven to 350°F. Coat a 13- x 9-inch baking dish with cooking spray.

 

Place onions in a large bowl. Sprinkle with thyme, parsley, garlic salt, oregano, mustard, and cayenne pepper; toss gently to coat.

 

Arrange evenly in prepared baking dish.

Arrange butter evenly over onions, and sprinkle with Cheddar and Gouda.

 

Cover with aluminum foil, and bake in preheated oven until onions are soft and sides are bubbly, about 40 minutes.

 

Remove foil. Bake at 350°F until top is golden, about 30 minutes.