Onion: Discover the benefits of this superfood

The onion has been known for more than five thousand years and is considered a functional food, that is, it has nutrients and substances capable of preventing and minimizing the symptoms of a number of diseases, such as diabetes, hypertension and heart problems.

Onions are also rich in nutrients like iron, potassium and fiber. And it still has anti-allergic and anti-inflammatory action, as well as promoting benefits, including for skin and hair.

Get to know a little more about this superfood, its properties, varieties and start including it in your daily diet.

According to nutritionist Karin Honorato, onion has more than 30 substances known as organosulfur compounds, which represent the food’s antioxidant factor.

In addition, nutritionally, onions are rich in:

• Phosphorus: responsible for guaranteeing energy to the body;
• Potassium: helps control blood pressure;
• Magnesium: promotes relaxation;
• Fibers: aid in intestinal functioning;
• Inulin: substance that helps maintain the good bacteria in the gut and promotes an improvement in immunity;
• Allicin: Functional substance in onion that has anti-cancer, antibacterial, antimicrobial and anti-inflammatory properties.

10 benefits of onion

Karin guides that the consumption of onion guarantees many benefits to the body. The nutritionist recommends that consumption be done daily. Another important recommendation is not to buy ready-made seasonings, but opt ​​for homemade ones. Learn about some benefits of this powerful food, including for the skin and hair:

1. Efficacy in reducing blood sugar levels, so consumption is recommended for diabetics;
2. Reduction of cholesterol levels preventing cardiovascular diseases;
3. Decrease in blood pressure, so consumption is indicated for hypertensive patients;
4. Helps to avoid the risk of thrombosis;
5. It is used to reduce symptoms of flu, cold, asthma and viral infections as it has anti-allergic and anti-inflammatory action;
6. As a food rich in antioxidants and vitamin C, A and E, onion also brings benefits to the skin and hair;
7. Prevents free radicals and ensures anti-aging benefits for the skin;
8. It has antibacterial, antimicrobial and anti-inflammatory action and is a powerful antiseptic that protects the skin from acne;
9. Prevents hair loss and stimulates the birth of new wires;
10. It revitalizes hair, adds shine and keeps hair clean for longer.

types of onions

Pear onion: this is the popularly known and used onion. It is a large onion with an intense, acidic pulp. The suggestion is to use it braised. It can also be used raw in salads. The use is not indicated for recipes that do not go in the oven.

Pearl onion: Small size onion known for use in canning. Often used as a garnish. It has a delicate and sweet taste.

Shallots: It has a sweet taste and low acidity. Its body is more elongated and it is difficult to find in Brazil. Due to rarity, its price is high.

Red onion: It is ideal to eat raw. It can be used for vinaigrettes, for example. It has a characteristic color, has a sweet flavor and when caramelized it gets even sweeter.

How to select and store onions

When choosing onions, always choose those that are not bruised, are uniform and have a more vibrant skin.

It’s important to store them properly to keep them fresh and preserve their flavor for as long as possible. It is recommended to remove the shoots and dry skins of the onion. The ideal is to store them in mesh bags in a cool and airy place.

Despite being a custom in the vast majority of families, it is not appropriate to keep onions in the fridge.

How to use onion in meals

Although they are most often used as a seasoning, there are many uses for onions. Onions are one of the most versatile vegetables that can be eaten both raw and cooked. They can impart a unique flavor to any recipe. They can be cooked in a variety of ways, such as boiling, sautéing, frying or caramelizing.

Some suggestions for use are: with salads, as a base for sauces and soups, fried in butter, added to guacamole, in risottos and meats and also sautéed onions as an aperitif. This superfood is worth adding to your weekly menu. Check out more cooking options:

Raw onions: can be added to salads. You can cut the onions into rings and add them to chopped tomatoes, cucumbers, carrots and beets seasoned with lemon juice.

Sliced ​​onions: can be fried and used as a base for pasta sauces and soups, stews. They can be fried in butter or margarine over medium heat for about 3 minutes until crispy and golden.

Chopped onion: can be combined with tomatoes and avocados to prepare a delicious guacamole.

Sauteed onions: they can enhance the flavor of any vegetarian dish. This method involves browning the onion, which can be added to stir-fried vegetables, soups and pasta.

To see more recipes with onions, you can check out the following sites: Tudo Gostoso, Gshow and Mundo Verde.

Recipe: How to cook onions in a healthy way

Below you can find a recipe to prepare the onion to include it in your favorite dishes:

1. Cut the onions into rings;
2. Heat 2 tablespoons of vegetable or chicken stock over medium heat in a stainless steel skillet;
3. When the broth starts to evaporate, add the onions and cover for 3 minutes. The onion will release a small amount of liquid;
4. Uncover and add another broth;
5. Continue to stir for 4 minutes, leaving uncovered;
6. Mix well and use as a combination of your favorite ingredients. Chicken is a suggestion.

Video: how to cut onion without crying

When it comes to peeling and cutting onions, there is always a dilemma: your eyes burn and you cry, cry, cry. To avoid this problem, check out the World Handbook video that explains 3 methods to cut without tears:

Don’t exclude the onion from your life, in addition to being great for health and tasty for food preparation, it can make you even more beautiful.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.