Onions 101

By Cary Neff, Experience Life

When you peel an onion, you find fabulous flavor and nutrients that help your body ward off inflammation, fight chronic disease and regulate blood sugar.

Food Basics
There are hundreds of varieties of onions whose flavor and strength depend on the type of soil and time of year in which they grow. In general, the thicker the layers of onion, the stronger the flavor. Onions are separated into two main categories: fresh onions and storage (or “dry”) onions.

Fresh onions arrive in spring and summer, and you should store them in the refrigerator and eat them soon after harvesting. Examples include green onions (or scallions), and “sweet onions,” like Maui, Vidalia and Walla Walla. When selecting green onions, look for those that appear crisp yet tender and have green, fresh-looking tops. Sweet onions should be firm and heavy with water.

Storage onions are harvested in fall and winter, have a stronger flavor, store longer, and should be kept in a cool, dry place (but not refrigerated). Common examples are yellow, white and red onions. Shallots are a clustering variety of storage onion that are mild and sweet. When purchasing, choose storage onions that are clean, well shaped and tightly closed, with crisp, dry outer skins. Avoid onions that are sprouting or have signs of mold or soft spots.

Nutritional Know-How
Studies have suggested that onions, which are rich in phytochemicals and the antioxidant flavonoid quercetin, may help lower the risk of high blood pressure, heart attack, and many types of cancer, particularly colon cancer. Onions also have powerful anti-inflammatory, antibacterial, antifungal and anti-parasitic properties. One cup of raw onion contains more than 20 percent of the daily requirement of the trace mineral chromium, important for helping the body to metabolize sugar and lipids. When cooked, onions have a slightly lower vitamin content, but the resulting chemical reactions increase the variety of beneficial sulfur compounds.

Next: cooking with onions

1 of 2

Read more: Basics, Eating for Health, Food, onions, vegetables

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

KrassiAWAY B.

8:32AM PDT on Jul 16, 2011

Thanks for sharing.

send a green star

Michael K.

5:09PM PDT on Jul 14, 2011

Onions, mushrooms; peppers and zucchini are the staples in my kitchen; and the occasional egg plant and fresh tomatoes. I use a blend of long grain and wild rice with a touch of turmeric.

Lika S.

1:59AM PDT on Jul 8, 2011

Thanks, onions go in practically everything I make.

Debbie L.

7:16PM PDT on Jun 29, 2011

Thanks! I love onions and everything related to it!

Elisabeth T.

6:45AM PDT on Jun 29, 2011

We love onions...

Rosalee A.

1:30PM PDT on Jun 28, 2011

I fix a dish with sweet onion sauteed a bit in some grapeseed oil in a heavy pan, enamel coated cast iron
When they are ready, I drop chicken tenders in and cover a bit until one side is done and then turn over and cook a bit longer
Then I add 1-8oz container of Pacific Organic Chicken Broth. Continuing cooking on low heat till broth evaporates. It leaves a marvelous dish to eat just as is or with brown rice and veggies.
I love onions and garlic and use a lot in cooking or raw.

dawn w.

9:24PM PDT on Jun 27, 2011

Putting onions in the fridge never helps me with the teary eyes.None of the tips I've tried work.

Charlotte S.

6:44PM PDT on Jun 27, 2011

To instantly get the smell of onions or garlic off your hands, rub any piece of sterling silverware, like a spoon, with your fingers under cold running water for a few seconds. Works great!

Emily S.

1:04PM PDT on Jun 27, 2011

I am beginning to love onions!