Onions offer wealth of nutrition and health benefits, especially when eaten raw

Onions offer wealth of nutrition and health benefits, especially when eaten raw

2023-05-25

The humble onion is one of the most common vegetables. But in terms of nutrition, it’s a superstar, full of vitamins C and B, and high in antioxidants. Doctors say it can help reduce inflammation, lower blood sugar, and even prevent dementia. But did you know that eating onions raw is the best way to make the most of their nutritional value? Cooking with a high temperature destroys lots of the goodness. We spoke to some experts to get the lowdown.

An onion is chopped swiftly and bathed in ice water to remove the slime.

Chen Huang-jen
Chef
Its mucus membrane drops off, so it tastes better and has higher nutritional value.

The water is drained, and quick-boiled seafood is added along with a delicious sauce. A simple and nutritious onion-based dish is served. This little vegetable is not to be overlooked nutritionally. It’s full of vitamins C and B and potassium ions.

Ou Nai-chia
Nutritionist
Onions contain excellent antioxidants, which can inhibit free radicals. So it’s useful for everything from preventing cancer to fighting germs, reducing cholesterol, lowering blood lipids, preventing heart disease, and controlling blood sugar levels.

Huang Po-yao
Cathay General Hospital
The anthocyanidins they contain, and the quercetins and phytochemicals, are so good for you, because they have excellent antioxidant properties. It’s not just preventing dementia, actually it’s extremely effective for all kinds of degenerative conditions, including degeneration of the cardiovascular system and the digestive tract, and various movement functions.

Onions have a distinctive taste, however they’re prepared. But doctors say they’re even better for you if you can stomach them raw.

Huang Po-yao
Cathay General Hospital
The piquant flavor is a stimulant for our brain, and it can make our cranial nerves maintain a lively state.

Ou Nai-chia
Nutritionist
We don’t want to cook our onions with too high a heat, like frying or stir-frying on a hot flame. We want to reduce that, so that we can get a higher proportion of the flavonoids.

High temperatures destroy the nutritional value of onions. But it’s also easy to eat too many raw onions and give yourself diarrhea, so if you’re enjoying an onion salad, just take a little at first, until you get used to it.

洋蔥好處多! 抗氧化還能防失智這種人不能多吃

2023-05-25

身為百搭食材，洋蔥常運用在各種料理中增添風味，但其實洋蔥本身擁有高營養密度，富含維他命C、B群和類黃酮，不僅幫助身體抗氧化、減輕發炎、血管硬化，也能降低血糖。在醫生、營養師眼中，甚至有助於預防失智。不過，生的比煮熟營養價值更高，所以多多拿來涼拌，可能效果更好。

快速把洋蔥切絲，接著泡入冰水攪拌沖掉黏液。

[[廚師陳廣仁]]
“它的黏膜會掉，吃起來口感會更好，它的營養成份會更高”

將水瀝乾，再倒入汆燙好的海鮮，淋上醬汁攪拌均勻，一道簡單又營養的洋蔥料理就完成了，別小看這小小顆的洋蔥，它可是富含維他命C、B群和鉀離子。

[[營養師歐乃嘉]]
"洋蔥它裡面有非常好的抗氧化物，它可以對抗一些自由基，所以包含對抗癌或是殺菌，對於像是降低膽固醇，降低血脂，預防心血管疾病，還有控制血糖其實都是有幫助"

[[國泰醫院老人醫學科主任黃柏堯]]
"它其實本身它的花青素跟它的槲皮素，還有它的植化素，其實對身體來講，因為它的抗氧化能力非常好，這個預防不只是失智，其實還有很多身體各類的一些退化，包含一些心血管的退化，腸胃道的退化，跟一些活動功能這種的退化保健，效果其實都非常好"

洋蔥不管生吃或熟食都各有風味，但醫生推薦，其實敢生吃更好。

[[國泰醫院老人醫學科主任黃柏堯]]
"這種嗆鼻的味道，對於我們腦部它就有一個很刺激醒腦，可以讓我們腦神經一直維持在一個有活化的狀態之下"

[[營養師歐乃嘉]]
"不要用非常高溫的去處理我們的洋蔥，像是油炸或者是高溫大火去炒的話就盡量減少，可以吃到比較多類黃酮的比例"

高溫烹煮容易破壞洋蔥營養素，但生食也不宜過量，否則可能產生腹瀉情況。

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A mother brings her child up close for a sniff. It seems to pass the test. These Taiwanese tea leaves have traveled halfway round the world to Venice, to bring Taiwan’s tea culture to Italy.

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The semi-open space in the park offers various activities, letting visitors make design experiments in sight, sound, smell, touch and taste, and introducing Taiwanese tea culture. The simple gesture of pouring hot water over leaves has been worked into this performance by an artist.

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Vicky Chen
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Ko considers Chen Shui-bian to be a political predecessor. With this predecessor, Ko – whether in his role as Taipei mayor or as presidential candidate – can engage in exchanges regarding political experiences and thoughts.

Ko’s office said the two met for roughly an hour, and that Ko mainly consulted Chen about city and national governance. But the visit is seen as Ko’s latest attempt to court the deep-green camp.

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Speaking fluent English, he gives a PowerPoint presentation about Formosan black bears. This is Kuo Han-tien, the first-place winner in the English individual category. Kuo hopes that his presentation can bring to light the crisis that Formosan black bear faces.

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The southeast side
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