Onions: A Nutritional Powerhouse
Onions are a nutrient-dense, low-calorie food. They are an excellent source of minerals, fiber, and vitamins. In particular, onions are rich in vitamin C and B vitamins, including folate and pyridoxine.
Additionally, onions contain a mineral that many people are deficient in: potassium. They also boast organic sulfur compounds and a good amount of quercetin.
Here are three ways to use onions to maximize their health benefits:
1. Preserve the Onion’s Nutritious Parts
According to the Department of Nutrition at Tokyo’s Jikei University Hospital, onions get their distinctive pungency from allicin. Allicin increases the absorption rate of vitamin B1, promotes blood circulation, and boosts immunity. The onion’s skin and top are rich in quercetin, an antioxidant that also has anti-allergic and anti-hypertensive properties.
Therefore, when preparing onions, avoid cutting off too much of the top to prevent wasting these valuable nutrients.
Onions Support Blood Circulation and Help Prevent Atherosclerosis and Hypertension.
2. Chop Onions Finely or Mince Them
Alliin, a compound in onions, only breaks down into allicin when the onion’s cells are damaged and exposed to air. Thus, the best way to maximize allicin is to chop the onion finely or mince it, then let it sit at room temperature for 10-30 minutes.
3. Light Frying Enhances Antioxidant Activity and Absorption
When heated, allicin transforms into allice, retaining its antioxidant power. Quercetin is a fat-soluble nutrient, so adding a small amount of oil and lightly frying onions can significantly enhance quercetin absorption.
Frying onions at temperatures below 80°C (176°F) improves their antioxidant capacity. However, frying at temperatures above 100°C (212°F) will deactivate their antioxidant compounds.
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