
Onions offer wealth of nutrition and health benefits, especially when eaten raw
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.
2023-05-25