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• Linked to reduced risk of heart disease.
• Has anti-inflammatory effects.
• Has anticancer effects. (stomach cancer)

Today I am going to talk to about onions, red onions, yellow and white onions. We’ve all experienced eye irritation when cutting onions some stronger than others and the reason behind that is when we cut an onion and we remove the cell membrane that will release a really potent vital nutrient called allyl sulphide, it is released when it comes into contact with sulfur compound in onions and that’s what makes our eyes water. It has lots of health benefits it helps maintaining  normal blood sugar levels.

Onions nutrition

4 oz of onions about 120 grams contain only 36 calories.

Onions also are rich in quercetin which has anti-inflammatory properties. Quercetin is a potent antioxidant, laboratory studies shows the quercetin protects against free-radical damage to bad LDL cholesterol, The highest concentration of quercetin are found in red onions then yellow onions and white have just a few.

Some people use the sweet onions which are left in the soil longer which makes their carbohydrates turn to sugar for that reason they are sweet. And also they lose many of their nutrients because they are kept in the soil for longer, I am not saying to avoid them but just to know the difference, and as for all vegetables and fruit the darker the color the more nutritious to us so use the red and the yellow more than the white and sweet onions, and the stronger they are and the more they make us tear and irritate the healthier they are for us.

Onions are very good source of chromium, and studies with diabetics have actually shown that chromium can lower blood fasting glucose levels, and it lowers cholesterol, triglyceride and raises HDL level which is so beneficial to our heart, also onions are very good source of fiber and rich in vitamin C too.

Onions also contain manganese, vitamin B6, folate, potassium and copper.

And because for it is anti-inflammatory properties it can be used if you suffer from asthma, arthritis and next time if you have a cold or upper respiratory congestion, try adding onions to some of your foods, that’s why we like soups when we are sick because it has an onion-based to it.

Image source: whfoods.com

How to store onions

So red and yellow onions are healthier than yellow onions, yellow onions are harder so they will stay longer and you can store them on your counter top for about a month. Do not refrigerate uncut onions because you will spoil them, you have to store them away from your potatoes because potatoes produce ethylene gas and onions can absorb their moisture and that will make them spoil much faster.

Store your cut onions in the refrigerator covered to use in couple of days to maintain the most nutrients.

Recent studies have shown that when you cut your onion, keep it for 5 to 10 minutes on the cutting board before cooking them, that will increase the health promoting benefits. One another good thing in onions that it has the lowest pesticides load which makes it maybe the cleanest food on our shelves!!

How to use onions

You can use onions in several dishes such as salads or pizza, spaghetti sauce, casserole, stews , add raw sliced onions to sandwiches and wraps, curries , gravies and any of Mexican dishes from fajitas to tacos.

One last thing to mention is onion rings are not considered a healthy food so don’t even think about it!!