The Nutrition Benefits of Yellow Onions: A Closer Look
Yellow onions are one of the most commonly used vegetables in many dishes across the world. They not only add flavor and texture to your dishes but also offer numerous health benefits. In this article, we will take a closer look at the nutrition benefits of yellow onions and why you should include them in your diet.
What are Yellow Onions?
Yellow onions are a type of onion that has a yellow or light brown skin and a white inner flesh. They are widely available in grocery stores and supermarkets, and not to mention are relatively more affordable than other types of onions. They are closely related to red and white onions, but they have a stronger, more pungent flavor.
The Nutritional Facts of Yellow Onions
Yellow onions are low in calories and high in nutrients, making them an excellent choice for many health-conscious individuals. A 100g serving of yellow onions contains 40 calories, 0.2g of fat, 9g of carbohydrates, and 1.1g of protein. Here are the notable nutrients found in yellow onions:
Vitamin C:
Vitamin C is an essential nutrient that helps support the immune system and repair cells in the body. A 100g serving of yellow onions contains 7.4mg of Vitamin C or roughly 8% of the recommended daily intake.
Folate:
Folate is crucial for maintaining healthy blood cells and preventing birth defects during pregnancy. A 100g serving of yellow onions contains 57μg of folate or about 14% of the recommended daily intake.
Potassium:
Potassium is an essential mineral that helps to regulate blood pressure, balance fluids in the body, and support muscle and nerve function. A 100g serving of yellow onions contains 146mg of potassium or approximately 3% of the recommended daily intake.
Health Benefits of Yellow Onions
Antioxidant Properties:
Yellow onions contain various antioxidants such as quercetin, which helps to neutralize free radicals in the body. Free radicals can cause cell damage and lead to chronic diseases such as cancer, heart diseases, and other chronic illnesses.
Anti-inflammatory Properties:
Chronic inflammation is linked to many diseases, including arthritis, heart disease, and cancer. The compounds found in yellow onions have anti-inflammatory properties that can help reduce inflammation in the body.
Immune Support:
The Vitamin C found in yellow onions is essential for immune function and can help to boost the body’s natural defenses against illness and disease.
How to Include Yellow Onions in Your Diet
Yellow onions can be eaten raw or cooked and can be used in many dishes such as soups, stews, salads, and various cuisines. Here are some simple ways to include yellow onions in your diet:
Sautéed Onions:
Slice yellow onions thinly and sauté them in a non-stick pan with a little bit of olive oil and salt. Use this as a side dish to complement your protein-rich meals.
Roasted Onions:
Cut yellow onions into wedges and roast them with some balsamic vinegar and honey for a delicious and healthy side dish.
Caramelized Onions:
Heat thinly sliced onions in a non-stick pan with a little bit of olive oil and cook them low and slow until they caramelize. Use this as a topping for your burgers or sandwiches.
Conclusion
Yellow onions are a delicious and nutritious vegetable that offers various health benefits. They are low in calories, high in nutrients, and can be easily incorporated into your diet. Try to include yellow onions in your meals to add flavor and texture to your dishes while reaping the health benefits they offer.
