Onion:nutrition facts
Can you imagine a recipe without the onions in it? This wonderful bulb-vegetable, one of the oldest edible food sources known to humankind, is found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries.
It has also been in used in traditional medicines since ancient times for its health promoting and curative properties.Botanically, the vegetable belongs to the Alliaceae family, in the genus, Allium and known scientifically as: Allium cepa.
The onion plant grows about 2 feet tall and bears an underground globular stem, which consists of modified leaves arranged in whorls. There are many cultivar onions grown around the world. The average crop takes about three to four months time.
Top greens or scallions and flower heads are also eaten all around the world.Sharp, pungent smell of onions is due to its........sulfur compound, allyl propyl disulphide. Spanish red onions are generally less strongly flavored than white or brown varieties, which makes them ideal for use in raw salads.Shallot (Allium cepa L. var. aggregatum) is a variety of the onion that produces a cluster of small-elongated bulbs from a single planted bulb. Shallots are relatively smaller and tastes sweeter than onions.
Health benefits of Onions
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Onions are very low in calories (just 40 calories per 100 g) and fats; however, rich in soluble dietary fiber.
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Phyto-chemical compounds allium and Allyl disulphide in the onions convert into allicin by enzymatic reaction when its modified leaves are distorted (crushing, cutting, etc.). Studies have shown that these compounds have anti-mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics).
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Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.
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In addition, Allicin also decreases blood vessel stiffness by releasing nitric oxide (NO) and thereby bring a reduction in the total blood pressure. Further, it blocks platelet-clot formation, and has fibrinolytic action in the blood vessels. Altogether, it helps decrease in overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
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Onions are rich source of chromium, the trace mineral that helps tissue cells respond appropriately to insulin levels in the blood. It thus helps facilitate insulin action and control sugar levels in diabetes.
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They are an also good source of antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory, and anti-diabetic functions.
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They are also good in antioxidant vitamin, vitamin-C and mineral manganese. Manganese is required as a co-factor for anti-oxidant enzyme, superoxide dismutase. In addition, isothiocyanate anti-oxidants in them help provide relief from cold and flu by exerting anti-inflammatory actions.
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Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. Pyridoxine or vitamin B-6 helps keep up GABA levels in the brain, which works against neurotic conditions.
