Health benefits of Red onions
Health benefits of red onions, with their vibrant hue and distinct flavour, are not just a kitchen staple; they also pack a powerful nutritional punch that can benefit your health in various ways.
These members of the Allium family, which includes garlic and leeks, have been consumed for centuries not only for their culinary appeal but also for their potential health-promoting properties.
Health benefits of red onions include being
Rich in Antioxidants
One of the standout features of red onions is their high antioxidant content. Antioxidants are compounds that help combat oxidative stress in the body, which is linked to chronic diseases and ageing.
Red onions contain quercetin, a potent antioxidant known for its anti-inflammatory properties. Quercetin has been associated with reduced inflammation and may play a role in lowering the risk of chronic conditions such as heart disease.
Heart Health Benefits
Beyond their antioxidant properties, red onions can contribute to heart health in several ways. They contain allicin, a sulfur-containing compound also found in garlic, which has been shown to have blood pressure-lowering effects. Lowering blood pressure is crucial for cardiovascular health, as it reduces the strain on the heart and lowers the risk of heart disease and stroke.
The flavonoids present in red onions, including quercetin, may help improve cholesterol levels by reducing the levels of LDL cholesterol, often referred to as the “bad” cholesterol. Maintaining a healthy cholesterol profile is vital for preventing atherosclerosis and maintaining overall heart health.
Immune System Support
Red onions are a great source of vitamin C, an essential nutrient known for its immune-boosting properties. Vitamin C is crucial for the production of white blood cells, which play a key role in defending the body against infections. Including red onions in your diet can contribute to a stronger immune system, helping your body fend off illnesses and infections.
Chronic inflammation is at the root of many health issues, including arthritis and other inflammatory conditions. The quercetin and other compounds in red onions possess anti-inflammatory properties that may help alleviate inflammation in the body. Incorporating red onions into an anti-inflammatory diet may offer natural support for those dealing with inflammatory conditions.
Red onions contain dietary fibre, an essential component for a healthy digestive system. Fibre promotes regular bowel movements and helps prevent constipation. Additionally, a diet rich in fibre has been linked to a lower risk of developing colourectal cancer. Including red onions in your meals can contribute to your daily fibre intake, supporting a healthy digestive tract.
Apart from their health benefits, red onions add a burst of flavour and colour to a wide variety of dishes. Whether raw in salads, caramelised in savoury dishes, or pickled for added zing, red onions enhance the taste and visual appeal of many culinary creations. Including them in your meals is an easy and delicious way to reap their nutritional benefits.
In conclusion, red onions are more than just a flavourful addition to your favourite dishes. Packed with antioxidants, vitamins, and anti-inflammatory compounds, they offer a range of health benefits, from supporting heart health to boosting the immune system. So, the next time you’re in the kitchen, consider reaching for those vibrant red onions – your taste buds and your health will thank you.
Grilled Chicken and Red Onion Quinoa Salad
1 cup quinoa, rinsed
2 cups water
1 large red onion, thinly sliced
2 boneless, skinless chicken breasts
1 red bell pepper, diced
one cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup feta cheese, crumbled
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste
Fresh basil leaves for garnish (optional)
1. Prepare Quinoa:
• In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and water is absorbed. Fluff with a fork and set aside to cool.
2. Grill Chicken and Red Onions:
• Season chicken breasts with salt and pepper. Heat a grill or grill pan over medium-high heat.
• Grill chicken for 6-8 minutes per side or until fully cooked. In the last 4 minutes of grilling, add the sliced red onions to the grill, cooking until they are slightly charred and softened.
• Remove chicken and onions from the grill. Allow the chicken to rest for a few minutes before slicing it into strips.
3. Prepare Salad Base:
• In a large bowl, combine the cooked quinoa, diced red bell pepper, cucumber, and cherry tomatoes.
4. Assemble Salad:
• Add the grilled chicken strips and charred red onions to the bowl.
5. Prepare Dressing:
• In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
6. Dress the Salad:
• Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are coated evenly.
7. Top with Feta:
• Sprinkle crumbled feta cheese over the salad for a creamy and tangy touch.
8. Garnish and Serve:
• If desired, garnish the salad with fresh basil leaves for added flavour and a pop of colour.
This Grilled Chicken and Red Onion Quinoa Salad is not only bursting with flavours but also provides a well-balanced combination of protein, fibre, and essential nutrients. Enjoy it as a satisfying and healthy lunch or dinner option.
For an external resource for healthy recipes please look at the BBC good food.
Health benefits of red onions
These are packed full of quercetin, this is a bioflavonoid that is particularly well suited for seeking out and removing free radicals. Aside from its antioxidant properties, quercetin has been found to possess cancer fighting anti-fungal, anti-bacterial, and anti-inflammatory properties.
Red onions are known as been nutrient dense meaning they are packed full of vitamins and minerals yet low to non in calories.
One medium onion has just forty-four calories but delivers a considerable dose of vitamins, minerals, and fibre
Red Onions are particularly high in vitamin C, they are also rich in B vitamins, they also have good amounts of folate (B9) and pyridoxine (B6) which play key roles in metabolism, red blood cell production and nerve function.
Red Onions are also a reliable source of potassium, a mineral in which many people are lacking.
Onions help prevent cardiovascular disease, dissolve blood clots, fights infections, reduces blood pressure, helps to detoxify the body, lowers cancer risks,
Onions have extremely healthy polyphenols (quercetin) that help to improve the make-up of our gut microflora. For many individuals, these are extremely good for the gut microbiome.
Onions also contain fructans sugars these sugars are part of the FODMAP group.
People who have small intestinal bacterial overgrowth (SIBO) and other digestive issues can struggle to digest these sugars. This can lead to gas and bloating. If this were to happen, you could remove onions from your diet well your gut heals
Health benefits of red onions include
- Brain boosters
- Cancer fighters
- Fight allergies
- Aid with weight
- Heart health
- Help with-haemorrhoids
- Immune system boosters
- Improve memory
- Regulates blood pressure
- Treat psoriasis
- Anti- fungal
- Anti- inflammatory.
- Body detoxifiers
- Fight colds
- Purifies blood
- High in fibre
- Energy booster
- Increases sperm count
- Regulates blood sugar
- Prevents gastric ulcers
- Improves skin health
By Aaron Christopher Slade