A member of the lily (Lilium) family an important ingredient in food making

Onions contain phenolics and flavonoids that have potent anti-carcinogenic, anti-inflammatory, antioxidant and anti-cholesterol properties. An ally in the fight against various ailments

Variation in the nutritional composition can be found across various varieties of onion. The composition is affected by numerous factors such as maturity and the length of storage

Rich in vitamins C, B6, folic acid, calcium, magnesium, iron, chromium and phosphorus. The trace elements of sulphur found in onions are considered to have anti-carcinogenic properties

Onions are best known for:

Improving digestion – onions provide a good supply of inulin a dietary fibre and a good source of healthy bacteria in the intestines. Inulin promotes healthy bowel movements and keeps the healthy bacteria at a safe level, which improves digestion

Protects against allergies – onions contain natural antihistamine quercetin, which helps prevent asthma and allergies. Quercetin from onion is easily absorbed through the intestines and stays longer in circulation in the body than quercetin obtained from other food sources

Reduces glucose levels – the regular intake of onions reduce blood sugar levels. The trace amounts of chromium found in onions improves the glucose tolerance and decreases fasting sugar levels

Cardiovascular advantages – onions have been known to lower cholesterol levels, attributed to the sulphur compounds, chromium and vitamin B found in onions help to stop cardiac arrest by lowering homocysteine levels

Cold and respiratory disorders – onions contain expectorant properties which help prevent respiratory disorders. The volatile oil present in onions dislodges mucus and prevents reforming. Used for centuries to heal coughs, bronchitis, congestion and metabolism infections. Raw onions are recommended to fight off colds

Skin health – onions are known to help in the circulation of blood within the tissue layer. Onion poultices are used for the treatment of boils, bruises and wounds

Bone health – onions are used for keeping bones healthy. Recent studies have shown that onions contain a compound that prevents excessive bone loss. Especially useful for women going through menopause and are at a greater risk of osteoporosis

Oral health – the anti-bacterial properties in onion are known to prevent oral infections and tooth decay

Onions are a staple ingredient in kitchens throughout the world

Add them into your daily diet by:

Adding a kick of flavour to your guacamole recipe

Add caramelized onions to savoury baked dishes

Combine with other vegetables

Add sautéed onions to your meat dishes

Add thinly sliced red onions to your favourite salads

Use onion and garlic as a base for stocks and soups

Make a hearty onion and vegetable soup

There are so any ways to incorporate onions into your diet

Enjoy and keep healthy