Why eating onions is good for you

An onion may bring tears after only a few cuts, but it also adds flavor, nutrients and texture to a wide range of dishes. The article highlights several reasons to give the everyday ingredient more attention.

Onions contain quercetin, an antioxidant associated with protection against damage from free radicals. They also provide inulin, a prebiotic that feeds beneficial intestinal bacteria. According to Mexico’s consumer protection agency, Profeco, the vegetable supplies potassium, calcium, iron, magnesium and phosphorus, minerals involved in energy production, muscle function and oxygen transport.

The article also says that vitamins B, C and E can support the immune system and cognitive response. Because about 90% of an onion consists of water, it offers relatively few calories while adding taste and texture to meals.

Raw onions preserve more of their nutrients, according to the Center for Research in Food and Development. However, their strong flavor may not suit everyone, so they can also be added to stews, soups and sauces. Heat changes some of their compounds: 100 grams of raw onion contain about 7.4 milligrams of vitamin C, compared with approximately 5.2 milligrams in the same amount of cooked onion.

Roasted or caramelized onions remain useful in recipes and add a sweeter flavor. The article’s broader message is simple: the best preparation depends on the dish, but an onion’s nutritional value extends well beyond its familiar taste.