Why You Should Include Onions in Your Diet

OnionMost people eat and enjoy onions (Allium Cepa) in their diet, either raw or cooked. Worshipped by the ancient Egyptians, eaten by the bucket load by ancient Greek athletes and even used as payment in some societies the humble onion is the backbone of many dishes, not only enhancing the flavor but also providing many health benefits.

The Nutritional Value of Onions

Onions come from the lily family which include garlic, leeks, chives and shallots. They contain sulphur which gives off the associated strong pungent smell. The sulphur causes your eyes to water when you peel them.

  • Excellent source of chromium.
  • Full of dietary fibre –  fructo-oligosaccharide.
  • The stronger, more pungent variety of onion contain more antioxidants.

The Health Benefits of Onions

People who include a lot of onions and garlic in their diet have been found to have more protection against the following cancers.

  • Colon – tumors are less likely to develop due to fructo-oligosaccharides which pass undigested into the colon and suppress the growth of potentially harmful bacteria.
  • Breast
  • Ovarian
  • Esophageal
  • Prostate
  • They also can help prevent heart problems by lowering cholesterol and blood pressure.
  • Can reduce the possibility of blood clots if eaten raw as they are a known blood thinner.
  • Can improve lung function and help asthmatics.
  • Fructo-oligosaccharides can help relieve constipation.
  • Onions help reduce osteoporosis.

Types of Onion


Baby Onion or Button Onion

These are usually used for pickling and are very popular as a savoury on a stick.

Red Onion

Red onions have a red purple skin. The white flesh is tinged with purple. They are sweeter than other varieties and often sliced thinly into salads.

Cipollini onion

This onion is recognised by its squashed flattened shape. It originates from Italy.

Yellow Onion

The most common of the onion family, the yellow onion is grown globally mainly in the summer season. They have a brown skin with white flesh.

White Onion

White skin and white flesh, these onions have a very strong taste.

Spring / Summer Onions

These onions are available in red, white or yellow. They have light colored skin and are sweet and mild flavored.

Green Onions

Commonly known as spring onions or scallions. They are harvested when the shoots are still green and are very small. Often eaten raw in salads due to the mild flavor.

Cooking with Onions

The onion can be cooked in many ways, most notably fried, steamed or boiled . When stewed or caramelised the aroma can be intoxicating. They add flavor and bulk to casseroles.

Onion Breath

Do not be put off by having bad breath after eating onions because the good they do you far outweighs this unfortunate social problem. Also there are several ways to combat this and admittadly it can be fairly offensive.

  • Swish a spoonful of mustard around your mouth then spit it out. Then eat a spoonful. Not only will the bad smell go from your mouth but also from your stomach.
  • Eating mints or drinking mint tea can help to mask the odour.
  • Clean your teeth with a peppermint toothpaste followed by a strong mouthwash.
  • Vegetables to include with your onions could be mashed potatoes, mushrooms or carrots. All will help hide the smell.
  • Chew on a handful of fresh parsley.

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Category: Natural Food

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Hi ! I'm Jaks and I am the writer for this site. To be completely healthy and fit you must keep your body moving and active and most of all eating the correct food is vital. Learn more about this site

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