By Dr. Sachin Singh | 28th Oct 2021
Spring onion, also known as salad onions or green onions, belongs to the “Allium” family and is closely related to garlic, shallots, and onions. Green onions have also attracted various kitchens across the globe, especially the continental and Chinese. It has long green leaves with tender white bulbs.
These spring onions make stir-fry and salads look unique and delicious. You can find it in sauces, dips, salsa, sizzlers, etc. It makes your dish look and taste good and offers many health benefits. We will see its health benefits, nutrients in green onion, and spring onion vitamins in detail in this blog.
Nutrients and vitamins present in spring onions are phosphorus, magnesium, folate, calcium, vitamin A, k, c, and vitamin B2, and a fair amount of fibre. These are also very low in carbs, fats, and calories. They are also rich in antioxidants, quercetin, and sulfur-rich compounds. Other nutrients in green onions are chromium, copper, and thymine.
One cup of spring onion (chopped) is almost 54 grams. According to RDA (Recommended daily allowance), the macronutrients in spring onions are:
As we discussed above, it is rich in sulfur-containing compounds. These sulfur compounds are outstanding in maintaining blood pressure. Hence, people suffering from blood pressure can start adding green onions to their diet. Just make sure you are not using much salt while cooking this vegetable if you are dealing with hypertension.
As discussed above, it is also rich in vitamin c. This vitamin c is very essential in boosting immunity. It even helps in building WBC (White blood cells), which fights against infection. This vitamin C also has antibacterial properties, making spring onions combat diseases like cough, flu, and cold. The only thing we need to take care of is to consume spring onions immediately as vitamin c is highly volatile, so some vitamin c gets lost if we keep it for too long in the air. Salads like vegetable salad with spring onion and sprout spring onion salad are best to benefit from vitamin c.
Again, the sulfur compound and antioxidant quercetin present in it helps in maintaining blood sugar levels. It helps in increasing the production of insulin. Hence, diabetic patients can add it to their diet in many ways.
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The antioxidant and sulfur compound in it helps the body eliminate harmful free radicals, which are mainly caused due to pollution, internal body mechanisms, and stress.
The fibre present in it should be credited for this. Whether you eat it raw or cooked, it will help your digestive system work like wonders. So, incorporate them into your diet without any concern.
It also helps in lowering the cholesterol level in the body. The vitamin C present in them also puts you at less risk of getting heart disease. Research has proven that vitamin c helps reduce inflammation and relaxes the blood vessel that carries blood to the heart, thus protecting the heart from the onset of heart attack or stroke.
The vitamin c present in spring onions is the nutrient that helps in collagen synthesis in the body. This collagen is essential to maintain skin elasticity. It also provides the necessary smoothness to the skin and even helps in preventing wrinkle formation.
Being very low in fats and calories, spring onion or green onion are considered weight-loss vegetables. Also, the fibre in them gives you the feeling of fullness, due to which you do not eat much, and it promotes weight loss.
It is an excellent source of vitamin A and antioxidants, which play an essential role in keeping the eye healthy and helps in preventing the loss of vision.
Research has shown that eating 3 spring onions every day can fulfil the vitamin K requirement of the body. This vitamin k is essential for blood clotting and bone health. Studies have shown that people who consume green onions have decreased risk of osteoporosis.
It not only makes your dish look attractive but offers many nutrients with it.
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