The Mighty Onion

It’s not green, it’s not leafy, it’s not considered crunchy and delicious by most people, and it can sometimes even cause tears to fall among unsuspecting kitchen dwellers.

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But the onion, a staple of great chefs everywhere for soups, stews, salads, omelets and so much more, is actually a superfood for moms and everyone else.

“These tear-jerking veggies are more powerful than most people realize,” said Randi Luckman, a health and wellness expert and nutritionist based in Riverdale, New York.

“Onions have super-high concentrations of superstar flavonoid antioxidants such as quercetin,” she said. “It’s an inflammation fighter that also lowers the risk of colon cancer and other cancers.”

Studies show that antioxidants present in onions protect our cells from the damage done by free radicals. Onions are also a source of organosulfur, compounds that battle carcinogens and suppress the growth of cancer cells.

A food that is widely used to kick up the flavors of other foods is an excellent source of such vitamins as B-6 and C, as well as calcium, biotin, chromium and dietary fiber.

Onions are also filled with folic acid, as well as vitamins B1 and K.

A food that is widely used to kick up the flavors of other foods is an excellent source of vitamins B-6 and C, as well as calcium, chromium and dietary fiber.

“The term superfood is thrown around loosely but always points to the same thing: an incredibly healthful, natural food that can boost your health in numerous ways,” reports Natural Society, a health and wellness publication. “Green tea, berries, and turmeric are just a few that could be considered superfoods, but rarely do we think of onions when talking about these dietary golden children. The health benefits of onions are what make this savory delight a potent health booster.”

In a nutshell, the onion:

• is a natural antibiotic;
• strengthens the immune system;
• balances our cholesterol levels; and
• helps reduce blood pressure.

When cooking with onions, Luckman stresses the importance of the 5-10 minute “time out” rule.  

“Onions should be sliced or chopped and allowed to ‘sit’ on the counter before using them, thus allowing new sulfur molecules to form by activating enzymes within the onion,” she said. “The formation of these other sulfur compounds is important, since they are most closely linked to lowering blood cholesterol and preventing heart disease.”

Heating onions for more than 30 minutes, she said, should be avoided to prevent a reduction of total sulfur content.