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| Choose dark red or yellow onions for the greatest health benefits |
Onions are full of healthy antioxidants and anti-inflammatory nutrients including the flavonoid antioxidant quercetin and sulfur-like compounds which give onions their pungent odor and taste.
Studies show eating onions can reduce the risk of cardiovascular disease and decrease overall inflammation in the body. Amazingly, eating strongly flavored onions has been shown to reduce the risk of contracting several types of cancer including colon, breast, and ovarian cancer. Yellow and dark red (sometimes called purple) onions have more healthy phytonutrients than large sweet mild white onions.The stronger the smell and the more your eyes water when you peel them, the more healthy nutrients the onion contains.
Pick the stronger flavored most nutritious onions to add to dishes you cook.Cooking them tames the fire, brings out the flavor, and releases the healthy nutrients. Sauteing or stir-frying onions preserves more of the nutrition than boiling them. If you are going to consume the liquid in the dish, such as a soup or stew, then boiling them is fine.Since milder onions have far fewer nutrients, use them sparingly. You may prefer a milder onion when you are going to use it raw on sandwiches and in salads.
Because of the cancer-fighting compounds and overall health benefits, I choose the strongest flavored onions I can find. Small red, purple, and yellow onions contain the most concentrated healthy nutrients.
I highly recommend Jo Robinson's wonderful book, Eating on the Wild Side, for tons of information on which fruits and vegetables, including onions, contain the most health benefits and where to buy them.
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