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Onion Nutrition Facts – Health Benefits of Onions

By Rob Poulos...

What do most of us know about onions? Hmmm, don’t eat them on a date and that’s pretty much it.

Onions are a great source of nutrition as well as a fat burning food. Learning more about onion nutrition facts will help you incorporate them into your diet for a flavorful way to eat healthy.

Types of Onions

Before we get into the health benefits of onions, let’s talk briefly about the different types of onions.

The most commonly found, and eaten, onions are bulb onions that come in white, brown, yellow and red varieties. There are other types of onions that don’t look like traditional onions including scallions (green onions), leeks and shallots.

So if you think you’re not an onion person, give these varieties a fair shake so that you can enjoy the health benefits of onions.

About Onions

Onions share many nutrients throughout the different varieties, but let’s just focus on onions for now. Traditional onions have lots of vitamin C and B6, as well as folate, potassium and manganese.

Scallions, like leeks are packed with vitamins K and C, two essential nutrients for well-being and fat burning. One medium scallion has just 5 calories, making it flavorful way to enhance a dish without adding tons of calories. Leeks however also provide lots of vitamins A and B6, in addition to calcium, iron, manganese and potassium.

The nutrition facts of onions provide the body with a wealth of vitamins and minerals that keep your body functioning properly for effective fat loss.

Health Benefits of Onions

The sulfur in onions has been linked to cardiovascular health, by preventing blood platelets from clogging. It has been also linked to lower cholesterol, something many people carrying around excess fat are at risk of getting.

Many types of onions work to prevent the growth of cancerous tumors stemming from various forms of cancer. In addition to its cancer-fighting properties, many types of onions can increase bone density to help you avoid injury.

When inflammation is your problem, onions may be the answer! Onions have many anti-inflammatory properties that fight against many illnesses. The anti-oxidants found in onions provide a back up defense to keep your immune system working properly. Onions prevent fatty acids from being oxidized, which has the effect of producing less inflammation in various parts of the body.

To reap these health benefits of onions does not require eating several onions each day as you would an apple. Simply adding onions in a few strategic  places throughout your meals can help you take advantage of the nutrients in onions.

Low-Cal Onion Recipes

You don’t need to add deep-fried onion rings to your diet to take advantage of the health benefits and fat burning properties. Chop a few and add to your favorite dishes, raw or cooked, for tons of flavor and good health.

Here are a few easy ideas to incorporate onions into your diet.

  • Chop 4 tomatoes, ½ onion, 1 garlic clove, lime juice and 1 seeded jalapeno into a food processor for a quick and easy salsa.
  • Slice onions and cook for 8 minutes in a skillet until golden brown. Place onions on top of burgers or sandwiches.
  • Make an easy brown rice pilaf by topping with thinly chopped scallions and toasted Pinenuts.
  • Add onion wedges to any roasted vegetable dish and cook. Get the flavor of the onions while reaping their health benefits.

Look for creative ways to add onions to your diet so that you can get as many health benefits of onions. Remember that scallions and leeks work exceptionally well in Asian cuisine, while traditional onions can accompany any dish perfectly!

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