There is one vegetable I use a lot in my kitchen. It’s easy to add it to my lunch when I make avocado toast or an omelette. It gives sandwiches some extra flavour without dominating the taste.
I’m talking about spring onions.
Because I like to know exactly what I am eating, I looked up the health benefits of spring onions for you!
Polyphenols in spring onions
Polyphenols are part of a large group of natural substances found in plants. They are known as antioxidants. Antioxidants fight free radicals. Free radicals are substances produced from the outside. However, they can also be produced by the body itself. These free radicals cause damage to cell tissue. In addition, they promote cellular ageing and can damage DNA.
Onions contain relatively high amounts of polyphenols, more than tomatoes, carrots, bell peppers and also more than its close relatives from the allium category such as chives, leeks and garlic. There are only six vegetables that contain more polyphenols. Two of them, like onion, are alliums: shallots and celery. The other four vegetables are Brussels sprouts, parsley, artichoke hearts and broccoli. Onions contain very high amounts of the polyphenol quercetin.
Vitamins and minerals
Onions contain besides polyphenols also vitamins and minerals. It contains mainly vitamin C. Furthermore it contains quite a lot of vitamin B6 and B11, and the minerals molybdenum, manganese and potassium. The onion also contains the amino acid tryptophan. Compared to other vegetables, the onion does not contain many different nutrients, but the number of healthy polyphenols is so high that it boosts the healing power of onion to great heights.
So, what are the health benefits of spring onions and what can they do for your body?
1. Boosts your immune system
Spring onions support your resistance by stimulating the activity of certain immune cells. Research shows that spring onions stimulate the production of antibodies against the flu. Furthermore, this healthy vegetable also contains a lot of vitamins C and A. These resistance vitamins also support your natural defences.
2. Good for your heart
Research shows that spring onions have a beneficial effect on the cholesterol and triglyceride levels in your body. That makes this tasty vegetable very healthy for your heart. Moreover, spring onions contain a lot of vitamin K, which keeps your blood vessels healthy. On top of that, eating spring onions increases your blood flow.
3. For healthy bones
The vitamin K in spring onions contributes to healthy bones. It does so by stimulating the production of a certain protein. This protein is needed for a healthy bone density.
In general, onions have been shown to affect bone density. It prevents and combats brittle bones. This is probably especially good news for women who have gone through menopause and who have a higher risk of hip fractures. Onions also give the hip joints more strength.
4. Helps healing wounds
Vitamin K contributes to healthy blood clotting. This is important to prevent blood loss if you have fallen or been injured in any way.
5. Good for connective tissue
Onion is good for the connective tissue in the body. Connective tissue is a fibre made of proteins called collagen and carbohydrates. Elastic connective tissue is found in blood vessels, nerve vessels and muscles. Your body has elastic connective tissue around all the organs such as the lungs and spleen. However, there is more rigid connective tissue around the capsules of organs and tendons. So the onion is not only good for the bones, but also for the tissue between the joints.
6. Keeps your cells healthy
Like garlic, spring onions contain allicin. This powerful antioxidant helps to keep your body's cells healthy and helps to fight off any diseased cells. Thus, spring onions help to prevent the growth of diseased cells. There is research showing that it has a healthy effect on the prostate and colon.
7. Preventive effect against cancer
The most important antioxidant in onion is quercetin. This polyphenol counteracts the oxidation of fatty acids. This is the main reason why onions have a preventive effect against cancer. The onion as an anti-cancer drug has been widely researched by scientists. Some cancers have a reduced risk of developing if you eat them once or twice a week.
8. Shrinks fat cells
Spring onions are low in calories but high in nutrients. That makes this vegetable a good choice if you want to lose weight. Spring onions contain a lot of fibre, which gives you a feeling of satiety. As a result, you eat less and lose weight.
Studies have shown that spring onions not only contribute to weight loss but also shrink fat cells. That's good news if you struggle with your weight. Moreover, spring onions appear to stimulate the production of a protein that supports fat burning!
Do you need some food inspiration where you can add this little healthy veggie? Take a look at this recipe.
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