Onion: Nutrition Facts per 100 grams, Types, Vitamins, Minerals, Recipe and Health Benefits

Onions are a fundamental ingredient in countless recipes worldwide, prized for their distinct flavor and culinary versatility. These globe-shaped root vegetables belong to the Allium family, along with garlic, leeks, and chives. They come in various colors and sizes, including yellow, red, and white varieties.

An onion, also known as the bulb onion or common onion, is a vegetable that is the most widely cultivated species of the genus Allium. The shallot is a botanical variety of the onion which was classified as a separate species until 2011. Its close relatives include garlic, scallion, leek, and chive. Read More

Mixed_onions

The onion has been grown and selectively bred in cultivation for at least 7,000 years. It is a biennial plant but is usually grown as an annual. Modern varieties typically grow to a height of 15 to 45 cm (6 to 18 in). The leaves are yellowish- to bluish green and grow alternately in a flattened, fan-shaped swathe. They are fleshy, hollow, and cylindrical, with one flattened side. They are at their broadest about a quarter of the way up, beyond which they taper to blunt tips. The base of each leaf is a flattened, usually white sheath that grows out of the basal plate of a bulb. From the underside of the plate, a bundle of fibrous roots extends for a short way into the soil. As the onion matures, food reserves accumulate in the leaf bases, and the bulb of the onion swells.

Flavor and Culinary Uses The flavor of onions can range from sweet and mild to pungent and spicy, depending on the variety and how they are prepared. When raw, onions lend a crisp, sharp bite to salads and sandwiches. Cooking them brings out their natural sugars, resulting in a savory-sweet taste that forms the foundation of many savory dishes.

    Cooking Tips

    • To mellow the sharpness of raw onions, soak them in cold water for 10-15 minutes before using.
    • Sautéed onions form a flavorful base for soups, stews, and sauces.
    • Caramelized onions add a sweet richness to dishes like French onion soup and savory tarts.
    • Grilled or roasted onions develop a deep, smoky flavor ideal for burgers and kebabs.

    Storage Store onions in a cool, dry place with good air circulation, away from potatoes (which can cause them to spoil faster). Whole onions can last for several weeks to months, while chopped or sliced onions should be stored in the refrigerator and used within a few days.

    Nutrition Facts Per 100 grams -

    • Calories: 40 kcal
    • Carbohydrates: 9.3 g
      • Sugar: 4.2 g
    • Protein: 1.1 g
    • Fat: 0.1 g
    • Fiber: 1.7 g
    • Vitamin C: 7.4 mg (13% DV)
    • Vitamin B6: 0.1 mg (6% DV)
    • Folate: 19 mcg (5% DV)
    • Potassium: 146 mg (4% DV)
    • Phosphorus: 29 mg (3% DV)
    • Magnesium: 10 mg (2% DV)

    Vitamins -

    • Vitamin C: Boosts immunity and skin health.
    • Vitamin B6: Supports brain function and metabolism.
    • Folate: Important for cell division and DNA synthesis.

    Minerals -

    • Potassium: Regulates blood pressure and heart function.
    • Phosphorus: Essential for bone health.
    • Magnesium: Supports nerve and muscle function.

    Types -

    1. Yellow Onions: All-purpose cooking onion with a strong flavor.
    2. Red Onions: Mild and colorful, great for salads and pickling.
    3. White Onions: Mild and slightly sweet, commonly used in Mexican cuisine.
    4. Sweet Onions (e.g., Vidalia, Walla Walla): Mild and perfect for eating raw.

    Health Benefits -

    • Antioxidant Properties: Combat oxidative stress.
    • Anti-Inflammatory: Reduces inflammation in the body.
    • Heart Health: Lowers blood pressure and cholesterol levels.
    • Digestive Aid: Supports gut health and digestion.
    • Immune Boost: Enhances immunity against illnesses.

    Recipes -

    Recipe: Caramelized Onion Tart

    1. Ingredients:
      • Sliced onions
      • Butter
      • Puff pastry
      • Gruyère cheese
      • Thyme
    2. Instructions:
      • Sauté onions in butter until caramelized.
      • Roll out puff pastry, top with onions and cheese.
      • Bake until golden brown. Sprinkle with fresh thyme.

    Caution -

    • Allergic Reactions: Some individuals may be allergic to onions.
    • Digestive Issues: Excessive consumption may cause stomach discomfort or gas.
    • Blood Thinning: Onions contain vitamin K, which can interfere with blood-thinning medications.

    Onions are a fundamental ingredient in many cuisines worldwide, celebrated not only for their distinct flavor but also for their health benefits and versatility in cooking. Incorporate onions into your meals to add depth of flavor and boost nutritional value!

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