This Week's Food Focus is Onions

The onion is part of the Allium genus and is closely related to garlic, leeks, shallots, chives and Chinese onion.

Used raw, cooked, pickled, baked, fried and stuffed, the onion is used globally. It's a staple ingredient in Indian cuisine, used to thicken curries and gravies.

There are three main colour types of onion, each with different flavours, thus suited to different culinary uses. For example, the red (purple) onion with its vibrant colour and relatively mild taste is best used fresh/raw in salads. White onions; used in Mexican cusine, have a sweet flavour when sautéed and turn a lovely golden colour. Brown or yellow onions are used everyday and have a strong flavour, best suited to use in cooked dishes.

Spring onions, also known as scallions in some countries, are onions that have been prematurely harvested. They are great in stirfries, salads and soups, with their milder flavour.

Health Benefits:

The onion is jam packed with health benefits. It's a very good source of vitamin C, B6, iron, folate, and potassium. The manganese and anti-inflammatory abilities provide effective cold and flu relief.

Studies have shown that when the bulb is cut or crushed, the two main phytochemicals in onions (allium and allyl disulphide) convert to allicin through enzyme activation and provide anti-cancer and diabetes-fighting properties. The release of nitric oxide is reported to decrease blood vessel stiffness, lowering blood pressure, inhibiting platelet clot formation and helps reduce the risk of coronary artery disease, peripheral vascular diseases and stroke.

Significant amounts of polyphenols (another phytochemical in onions) and quercetin, the antioxidant flavonoid (which has proven anti-cancer, anti-inflammatory, and anti-diabetic functions) are reputed to prevent disease. 

According to a 2013 study in the American Journal of Physiology, quercetin was found to relax the airway muscles and could provide relief of asthma symptoms.

Cooking onions in soup doesn’t destroy their quercetin value, instead it transfers to it!

When preparing onions, discard as few of the outer layers as possible because flavonoids are more concentrated there.

A 2009 study in the journal Menopause found that daily consumption of onions improves bone density in women who are going through or have finished menopause. Women who ate onions frequently had a 20 percent lower risk of hip fracture than those who never ate onions.

We will be providing you with an assortment of delicious, healthy recipes this week using onions. Stay tuned!

Sources:

https://en.wikipedia.org/wiki/Onion

https://www.livescience.com/45293-onion-nutrition.html

https://www.medicalnewstoday.com/articles/276714.php

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