“Choosing and Buying Healthy and Nutritious Onions: A Guide”

Green onions, also known as scallions, spring onions, or green shallots, are a perennial herb with a thick, bulbous base and a slender, tapered top.

When cooked, green onions become soft, with a sweet and spicy taste and a distinct aroma. In addition to their culinary uses, green onions also provide numerous health benefits, including preventing cardiovascular diseases, fighting cancer, and promoting healthy bones.

1 Nutritional value and benefits of green onions

Nutritional value of green onions

Nutritional value of green onions

• 32 calories
• 7.3 grams of carbohydrates
• 1.8 grams of protein
• 0.2 grams of fat
• 2.6 grams of fiber
• 207 micrograms of vitamin K
• 18.8 milligrams of vitamin C
• 997 IU of vitamin A
• 64 micrograms of folate
• 1.5 milligrams of iron
• 276 milligrams of potassium
• 0.2 milligrams of manganese
• 72 milligrams of calcium
• 0.1 milligrams of riboflavin
• 20 milligrams of phosphorus

Benefits of green onions for health

Supports heart health

Green onions contain antioxidants that inhibit the activity of free radicals, preventing DNA and cell damage.

The sulfur compounds in green onions help reduce cholesterol levels and blood pressure, thereby enhancing heart health and reducing the risk of cardiovascular diseases.

Maintains healthy eyes

Green onions contain lutein and zeaxanthin, two compounds that play a role in maintaining and improving eye health.

Adding green onions to your daily diet can help reduce eye fatigue, inflammation, eye diseases, and prevent age-related macular degeneration, as well as impede the decline in vision with age.

Relieves and prevents cold

Green onions are considered an effective remedy in traditional Chinese medicine. Due to their warm nature, they are used to treat colds and relieve symptoms of flu. The spicy taste of green onions when cooked or consumed hot helps induce sweating, which is an effective detoxification method.

Combats diabetes

Green onions contain Allylpropy disulfide, which helps lower blood sugar levels by increasing the amount of free insulin in the body. In addition, green onions are rich in chromium, a substance that helps cells respond to insulin. Clinical studies in diabetic patients have shown that chromium can reduce blood sugar levels, lower insulin levels, and help control diabetes.

Aids in diuresis and blood purification

Green onions help retain water in the body, preventing urinary stones, joint inflammation, urinary tract infections, and blood in the urine.

Patients can take a handful of green onions and turmeric, put them in a bowl of water, then boil until half a bowl remains, and drink it lukewarm twice a day. The antibacterial properties of green onions will help reduce the burning sensation during urination.

Antibacterial properties

Green onions can be used to kill infectious bacteria, such as E. coli and Salmonella. In addition, green onions also fight against tuberculosis and urinary tract infections, such as bladder inflammation.

While green onions have many health benefits, it is important to use them correctly. Some people may have allergies or intolerances to certain foods. Therefore, it is necessary to know what those foods are in order to use green onions correctly!

Prevents osteoporosis

Green onions are rich in calcium and Vitamin C (12mg of green onions contain 20 micrograms of Vitamin K and 1.6 mg of Vitamin C), which are essential for bone growth and maintenance.

Especially for women, consuming green onions regularly can help prevent osteoporosis and fractures by regulating blood sugar levels.

Boosts immune system

Green onions contain Allicin, which plays an important role in fighting bacteria, viruses, especially fungal infections. In addition, the strong smell of onions enhances blood circulation and detoxification through sweat glands.

In particular, during cold weather, green onions are effective in preventing infections, reducing fever, and relieving cold and flu symptoms. Green onions are also good for the respiratory system, treating coughs and sore throats.

Prevents cancer

Due to their high content of flavonoids, green onions also contain a compound called Allyl sulfide, which helps fight free radicals and prevent the development of cancer cells, thereby preventing and fighting against cancer.

In studies in Southern Europe, scientists have discovered that consuming green onions can reduce:

• 84% risk of oral and throat cancer
• 88% risk of esophageal cancer
• 83% risk of laryngeal cancer
• 25% risk of breast cancer
• 73% risk of ovarian cancer
• 73% risk of prostate cancer
• 38% risk of renal cell carcinoma compared to individuals who do not consume or consume very little green onions.

In addition to the incredible benefits described above, green onions also have some other uses:

• Treat constipation and bloating
• Stop bleeding
• Treat blood clotting disorders
• Relieve stomach pain
• Warm up hands and feet
• Treat hair loss

Green onions have many wonderful benefits for health, so it is important to incorporate them into your daily meals. However, women with early menstruation or heavy periods should avoid consuming too much green onions. In addition, green onions should not be consumed with honey and should be avoided by individuals with high blood pressure.

2 How to choose fresh and delicious green onions

You can buy fresh green onions at markets, grocery stores, or supermarkets in your area. Alternatively, you can find a variety of recipes to use in delicious and nutritious dishes for your family.

However, first, you need to know how to choose fresh green onions. Here are some tips you can follow:

Choose green stalks that are fresh and green all the way to the tips

Choose green stalks that are fresh and green all the way to the tips

Green onions naturally have a dark green stem, so if they are fresh, the leaves will be green all the way to the tips except for the white bulb.

If you see the leaves turning yellow or wilted, it means the green onions are old and may even be spoiled and not edible. So, when you cook them, the taste and aroma of the green onions will diminish and not be as flavorful.

Choose bulbs that are firm and free from blemishes

Choose bulbs that are firm and free from blemishes

Green onions are rich in vitamins A, B, C, and are a potential natural source of folic acid, calcium, phosphorus, magnesium, chromium, iron, and fiber.

However, if you accidentally choose green onions that are no longer fresh or bulbs that are cracked or damaged, this will inadvertently diminish the amount of nutrients in the green onions. Therefore, when buying green onions, avoid choosing bulbs that are not plump or have blemishes.

Choose white bulbs

Choose white bulbs

If green onions are fresh, not only will the leaves be dark green, but the bulbs will also be pure white, making them look delicious and appealing.

However, if you see the green onions turning yellow or rotting, it means they have been stored for too long or have been in that state for several days. Consuming them will not guarantee the nutritional value and may affect the taste of your dishes.

Choose green onions with roots

Choose green onions with roots

Usually, when green onions are uprooted, their roots are also removed, then cleaned and sold. If you choose green onions with white and fresh roots, it means they have just been uprooted, whereas if the roots have turned yellow or fallen off, the green onions are old.

If you still find it difficult to choose fresh and delicious green onions that ensure the taste of your dishes, you can try [method]!

3 Note when consuming green onions and how to store them

Note when consuming green onions and how to store them

Green onions are highly nutritious, so do not overcook them as it may cause nutrient loss. Also, according to traditional Chinese medicine, green onions have a warm nature, so individuals with internal heat, yang excess, or hyperactivity should avoid consuming large amounts of green onions. Consuming too many green onions can cause premature graying of hair, blurred vision, and hinder sweating.

There are various ways to store green onions for a longer period of time:

• Wash them thoroughly, drain, chop into small pieces, then put them in a container and store in the freezer.
• After cleaning, wrap the green onions tightly in paper towels, put them in a ziplock bag, and store them in the refrigerator.

4 Delicious dishes made from green onions

Green onion kimchi

Kimchi is a familiar dish in Korean cuisine, known for its delicious and rich flavor. Green onion kimchi features the vibrant red of chili powder mixed with the green color of green onions, creating a visually pleasing combination. It has a pungent, tangy, and spicy taste that is very appetizing.

For reference:

Corn and green onion rice

Corn and green onion rice

Corn and green onion rice is incredibly soft, fragrant, and enticing. The cooked rice is a pale white, with a touch of yellow from the corn and mung beans, which is visually appealing. It is soft, chewy, and served with a small amount of green onion oil, making it extremely attractive.

For reference:

Steamed squid with green onions

Steamed squid with green onions

Steamed squid retains its natural sweet and refreshing taste, enhanced by the green onion oil. The squid is tender, flavorful, and has a slight chewiness. It is delicious when eaten with noodles.

For reference:

5 Us: The leading supermarket selling the best green onions at competitive prices

Us: The leading supermarket selling the best green onions at competitive prices

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