Onion

Onion The onion is perhaps the most widely used food ingredient in the world. Virtually every global cuisine uses this pungent ingredient to add flavor to nearly every savory recipe imaginable. As a cool season vegetable, the onion can be grown throughout the United States and Europe. With this said, onions fall into two classes, long-day (for northern latitudes) and short-day (for southern latitudes). Interestingly enough, onion varieties that are grown in southern climates are not adaptable to the northern climates, and vice versa. Onions can be consumed raw, boiled, baked, steamed, fried and pickled. A great addition to any soup or stew, onions are truly a nifty ingredient.

Key Nutrients

Onions are a great source of vitamin B6, vitamin C, biotin, and chromium. Onions also provide a great source of dietary fiber, especially when consumed in its raw form.

Health Benefits

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer.Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Biotin – Biotin, also known as vitamin H, is necessary for cell growth, the production of fatty acids, and the metabolism of fats.

Season

Onions are typically available locally in the summer and fall. Due to its popularity and commercial growth, you can find onions year round in every supermarket.

Nutrition Information

Per 1 Cup (160 grams):

Calories (cKal): 64
Protein (grams): 1.76
Total Fat (grams): .16
Carbohydrates (grams): 14.94
Fiber (grams): 2.7

Buying and Storing

When buying onions, make sure small florets are not protruding from the bulbs, since this tends to indicate age. Also make sure they are not soft to the touch. At home, store in a cool, dry place.