Onions: Properties, Benefits, and Uses

Onions are good for you, in various directions, thanks to the presence of bioactive compounds, primarily quercetin, and their richness in vitamins (from B to C). Hence their anti-inflammatory, antibacterial, and antioxidant properties: almost a natural antibiotic.

Index of topics

Origini

Onions are part of the onion family. liliaceae, with the name of Allium cepa, and are a herbaceous, biennial plant with a bulb. The use of onions is very ancient: it was already cultivated four thousand years ago in Chaldea, the southern part of Mesopotamia., today between Iraq and Iran. History books and the Bible are full of references to the use of this vegetable. It was considered a poor man's dish but Its properties and benefits have been known since ancient times, so much so that the pharaohs fed it to their slaves because they were convinced that it protected them from diseases. infections.

Later, the Greeks used them for medical and athletic purposes (athletes ate them before competitions). According to Hippocrates, considered the "father of medicine," onions purified, improved circulation, and served as a treatment for respiratory problems. The Romans, who spread onion cultivation throughout Europe, included onions in treatments for infections and to combat baldness, among their many medicinal uses.

Nutritional properties

What are the nutritional properties of onions? First of all, they are low in calories, with 100 grams providing approximately 35 calories. They also contain:

15% of protein
82% carbohydrates
3% of lipids
89,11 g of water
1,7 g of fiber
7,4 mg of vitamin C
146 mg of potassium
29 mg of phosphorus
23 mg of Calcium
10 mg of magnesium
4 mg sodium

Benefits

Thousands of years later it was discovered that onions, especially when squeezed into a juice, have a bactericidal effect against: saccharomyces cerevisiae, Proteus vulgaris and bacillus licheniformis. For this reason they are considered a real natural antibiotic and if used on wounds they act as a valid alternative to disinfectant.

Among the benefits of onions we remember that:

They may help reduce LDL (“bad”) cholesterol, blood pressure, and the risk of cardiovascular disease thanks to quercetin and sulfur compounds.
They strengthen the immune system.
They reduce inflammation in the body and are therefore recommended in the case of diseases such as arthritis.
They help keep hypertension and atherosclerosis under control and in general.
They improve digestive activity and contribute to the rebalancing of the intestinal bacterial flora.
They are considered effective in preventing urinary tract infections, as they fight bacteria and stimulate diuresis.
Quercetin and other compounds help regulate blood sugar levels, which is useful for those with diabetes or at risk.

According to some studies, which however cannot yet be considered scientifically definitive, onions help reduce the risk of liver, stomach, colon, larynx and ovarian cancer.

Types of onions

Onions can be of various types, but the most important difference is the color of the peel.

White onionsThey have this color both outside and inside. The flavor is quite pungent.
Red onionsThey are very pleasant, with their flavor tending towards sweet: this is why they are also the most suitable to eat raw.
Coppery onionsThese are also quite sweet and can be used in the kitchen in many ways, being very versatile.

Cooked or raw?

Raw onions provide highly beneficial compounds called thiosulfinates, but they can also have a negative impact on the sensory experience, especially on breath. The most suitable varieties for eating raw are Tropea onions and spring onions. However, the best part of onions in terms of nutritional value, soluble fiber, is not affected by heat, so we can eat onions even cooked.

How many can you eat?

Onions have no major contraindications, in fact you can consume up to 200 grams per day, which is equivalent to 1-2 onions, neither large nor small.

Use in the kitchen

Onions are precious in the kitchen. They can be used everywhere, both cooked and raw. Here are five recipes in which onions are crucial, giving the dish a very distinctive flavor.

Baked onions au gratinA delicious and unique dish, which has the advantage of allowing you to use up leftover onions before they go to waste.
Tarte TatinOnions, sugar, and balsamic vinegar are the ingredients that make this cake delicious and very sweet.
Stuffed onions. The recipe with potato gratin, to be served with chopped fresh rosemary or poppy seeds.
Savory pie with onionsA truly precious recipe, simple to prepare and rich in important health properties.
Onion soupA typical French dish, simple to prepare and with a mouth-watering flavour.

The best Italian onions

Here is a short (but not exhaustive) list of the best Italian onions:

La Tropea onion It is probably the best red onion to eat raw. Also excellent are the Alife Onion, grown in the Caserta area, and the Red Onion from Acquaviva delle Fonti, grown in Puglia.
Among the golden onions, the Mantovana stands out Sarmide onion and Parma golden onion.
Among the white onions we remember the Sicilian one Giarratana, Margherita PGI white onion, the Barletta onion.

Tropea onion

Among the most famous onions is undoubtedly the Tropea onion, which is also among the most prized and delicious in the world. It's also incredibly healthy. In addition to the antibiotic and antioxidant properties common to this "category," eating Tropea onions regularly, prevents heart attacks and cardiovascular diseases. It contains thiols, organic compounds that effectively counteract the accumulation of fatty sediment. This cleanses the blood, preventing hardening of the arteries. Finally, with only 26 calories per 100 grams, it's perfect for those with diabetes. cardiovascular diseases because it fights free radicals and lowers the levels of cholesterol bad in the blood.

When they are collected

Onions, in different varieties, are available all year round and therefore there is never a seasonality problemThe main difference, in terms of availability, is between winter and summer onions. The former are sown by the end of March and harvested between late summer and autumn. The latter, however, are sown in summer and harvested during the following spring. Finally, spring onions are sown between late winter and early spring, and then harvested during the summer.

Controindicazioni

Onions contain fermentable fiber (such as FODMAPs), which can cause gas and bloating, especially in sensitive people. They can also relax the lower esophageal sphincter, worsening the condition. reflux and heartburn. Onions are not recommended for people taking medications for diabetes, anticoagulants, antiplatelet drugs, or lithium used in depression treatments. Raw onions can irritate the skin, mucous membranes, and eyes.

Why onions are good for you