Onion: Know the benefits of this superfood

Onions have been known for over 5,000 years and are considered a functional food, meaning they have nutrients and substances that can prevent and minimize the symptoms of a variety of diseases, such as diabetes, hypertension and heart problems.

Onions are also rich in nutrients such as iron, potassium and fiber. It also has anti-allergic and anti-inflammatory action, besides promoting benefits, including skin and hair.

Learn a little more about this superfood, its properties, varieties and start including it in your daily diet.

According to nutritionist Karin Honorato, onion contains more than 30 substances known as organosulfur compounds, which represent the antioxidant factor of food.

In addition, nutritionally, the onion is rich in:

• Phosphor: responsible for ensuring energy to the body;
• Potassium: helps in controlling blood pressure;
• Magnesium: favors relaxation;
• Fibers: assist in bowel function;
• Inulin: substance that helps keep good gut bacteria and promotes improved immunity;
• Alicina: Functional onion substance that has anticancer, antibacterial, antimicrobial and anti-inflammatory properties.

10 benefits of onion

Karin advises that the consumption of onion guarantees many benefits to the body. The nutritionist recommends that the consumption be done daily. Another important recommendation is not to buy ready-made seasonings but to choose home-made ones. Discover some benefits of this powerful food, including skin and hair:

1. Effectiveness in lowering blood sugar levels, so consumption is recommended for diabetics;
2. Reduction of cholesterol levels preventing cardiovascular disease;
3. Decreased blood pressure, so consumption is indicated for hypertensive people;
4. Helps prevent the risk of thrombosis;
5. It is used to reduce symptoms of flu, cold, asthma and viral infections because it has anti-allergic and anti-inflammatory action;
6. As a food rich in antioxidants and vitamin C, A and E, onion also has benefits for skin and hair;
7. Prevents free radicals and guarantees anti-aging benefits to the skin;
8. It has antibacterial, antimicrobial and anti-inflammatory action and is a powerful antiseptic that protects the skin from acne;
9. Prevents hair loss and stimulates the birth of new hair;
10. Revitalizes hair, shines and keeps hair clean longer.

Types of Onions

Pear Onions: This is the popularly known and used onion. It is a large onion with intense and acidic pulp. The suggestion is to use it braised. It can also be used raw in salads. Usage is not intended for non-baking recipes.

Pearl Onion: Small size onion known for canning. Often used as trim. It has delicate and sweet flavor.

Shallots: It has sweet taste and low acidity. Your body is longer and is difficult to find in Brazil. Due to rarity, its price is high.

Purple Onion: It is ideal for eating raw. It can be used for vinaigrette, for example. It has a characteristic color, has a sweet taste and when caramelized becomes even sweeter.

How to select and store onions

When choosing onions, always opt for the ones that are not bruised, are uniform and have a more vibrant skin peel.

It is important to store them properly to keep them fresh and to preserve their taste as long as possible. Removal of sprouts and dried onion skins is recommended. Ideally, store them in mesh bags in cool, airy places.

Despite being a custom in the vast majority of families, keeping the onion in the fridge is not appropriate.

How to use onion in meals

Although they are most often used as a spice, there are several uses for onion. Onions are one of the most versatile vegetables that can be eaten in both raw and cooked form. They can give a unique flavor to any recipe. They can be cooked in a variety of ways, such as boiling, braising, frying or caramelizing.

Some suggestions for use are: with salads, as a base for sauces and soups, fried in butter, added to guacamole, risotto and meat, and sautéed onions as an appetizer. It is worth adopting this superfood on your weekly menu. Check out more preparation options:

Raw Onions: can be added in salads. You can cut the onions into rings and add them to chopped tomatoes, cucumbers, carrots and beets seasoned with lemon juice.

Sliced ​​Onions: they can be fried and used as a base for pasta sauces and soups, stews.They can be fried in butter or margarine over medium heat for about 3 minutes until crisp and golden.

Chopped onion: It can be combined with tomatoes and avocados to prepare a delicious guacamole.

Sauteed Onions: can enhance the flavor of any vegetarian dish. This method involves browning the onion, which can be added to sauteed vegetables, soups and pasta.

To see more recipes with onions, you can check out the following sites: Everything Hot, Gshow and Green World.

Recipe: How to Cook Onions Healthy

Below is a recipe for preparing the onion to include in your favorite dishes:

1. Cut the onions into slices;
2. Heat 2 spoons of vegetable or chicken stock over medium heat in a stainless steel skillet;
3. When the broth begins to evaporate, add the onions and cover for 3 minutes. The onion will release a small amount of liquid;
4. Discover and add another broth;
5. Continue to stir for 4 minutes, leaving uncapped;
6. Mix well and use as a combination of your favorite ingredients. Chicken is a suggestion.

Video: how to cut the onion without crying

When it comes to peeling and chopping onions, there is always a dilemma: your eyes sting and you cry, cry, cry. To avoid this problem, check out the World Manual video that explains 3 methods to cut without tears:

Do not exclude the onion from your life, as well as great for health and tasty for food preparation, it can make you even more beautiful.

Health Benefits of Onions - Superfood Spotlight (April 2024)