You often relegate the spring onion to garnish status, scattering a few thin slices atop your soups, salads, and stir-fries. But these mild members of the onion clan deserve so much more than a supporting role. Bite into a spring onion and your taste buds will sing with delight. The crisp, juicy stems exude a subtle sweetness, while the slender green tops offer a whisper of onion pungency. Beyond their culinary charms, spring onions provide a wealth of health benefits.
Those lovely green stalks are packed with vitamins and minerals like vitamin C, vitamin K, folate, potassium, and manganese. The onions’ sulfur compounds deliver antibacterial, antiviral, and anti-inflammatory effects. And spring onions contain inulin, a prebiotic fiber that nourishes beneficial gut bacteria. An easy way to get a concentrated dose of these nutrients is to use the whole onion – white bulb, green stalks, and all. So as the last days of winter transition into springtime, keep an eye out for spring onions at the market.
Grab a bundle, bring them home, and savour their crisp snap, tangy zing, and wealth of wellness. Simple roasted, sautéed, or eaten raw, spring onions deserve a place of honor in your seasonal cooking routine.
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7 Amazing Health Benefits Of Spring Onion
Combats Colds and Flu
When coughs and sniffles strike, spring onions can come to the rescue. These alliums contain generous amounts of immune-boosting vitamin C and antioxidants that help ward off colds and flu. The phytochemicals in spring onions have antiviral and antibacterial properties, which can reduce the duration and severity of infections. Just a handful of chopped spring onions can provide a powerhouse dose of nutrients to combat illness and keep your immune system in top shape.
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Reduces Inflammation
If joints ache and muscles feel tender, the anti-inflammatory effects of spring onions can provide relief. Compounds like quercetin and vitamin K target inflammation at the molecular level, easing swelling and pain. Whether it's arthritis, gout, headaches, or other inflammatory conditions, the natural anti-inflammatories in spring onions can help extinguish the fire. Their pain-soothing abilities may reduce reliance on medications like NSAIDs. Just add some sliced spring onions to your meals or enjoy them in soups and salads.
Promotes Heart Health
For a healthy heart, let spring onions take some of the load. These bundles of nutrients can lower blood pressure and LDL cholesterol, reducing your risk of cardiovascular disease. As per the National Library of Medicine, the combination of vitamin C, folate, and anthocyanins in spring onions make them heart helpers. Quercetin also prevents LDL cholesterol from oxidizing and damaging blood vessels. Include spring onions in your diet to keep your ticker in top shape. Their cardiovascular benefits can be lifesaving.
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Aids Digestion
When digestion drags, spring onions can get things moving again. As per the National Library of Medicine, their high fiber content absorbs water in the colon, softening and adding bulk to stools for relief from constipation. Prebiotics in spring onions also feed probiotics, supporting a healthy microbiome. The strong aroma and flavour from the natural oils aid digestion as well. For optimal digestive health, add spring onions to your recipes or enjoy them on their own.
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Strengthens Bones
Don't let weak bones hold you back. Spring onions can reinforce skeletal strength to prevent fractures. As per the National Library of Medicine, these alliums deliver bone-building vitamin K, which improves calcium absorption and retention. The manganese in spring onions activates enzymes involved in bone formation too. Enjoying spring onions regularly can help build bone density and prevent age-related bone loss. Their nutritional support helps you stand strong.
Supports Eye Health
Guard your vision with the aid of spring onions. Lutein and zeaxanthin in these alliums filter damaging blue light that can harm retinal cells. The phytonutrients also prevent oxidative damage and inflammation, reducing the risk of macular degeneration. With age, vision often declines, but the antioxidants in spring onions support lifelong eye health. Add spring onions to dishes like omelets, soups, and stir fries to keep your eyes sharp.
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Boosts Immunity
Bolster immunity with a bounty of antioxidants from spring onions. These alliums provide immune-enhancing vitamin C, vitamin B6, and antioxidants like quercetin. Together, they support healthy immune cell function to fight infection. Spring onions also contain compounds like allicin that have direct antimicrobial effects against viruses and harmful bacteria. With regular consumption, spring onions strengthen your immune defenses, making you more resilient against germs.