Is brown onion healthy

In this short article, we will answer the question “Is brown onion healthy?”, will show you how to consume it and show you some recipes to inspire you to include this ingredient in your diet.

Is brown onion healthy?

Brown onions are indeed incredibly nutritious. 

Consuming brown onions consistently is an excellent approach to maintaining heart health because they have several health benefits, including antiviral, antifungal, antibacterial, anti-inflammatory, anticancer, and hypoglycemic qualities.

The main advantages of regularly eating brown onions are:

  • They can help in reducing triglycerides and LDL cholesterol because it contains saponin, which lowers the risk of heart disorders like atherosclerosis and heart attacks;
  • Reduced blood pressure because it includes antioxidants and alliin, which help blood vessels relax and improve circulation. 

Additionally, by preventing platelet aggregation, it may lower the chance of blood clots that, for instance, may favour the development of a stroke;

  • Because it is a food high in quercetin, anthocyanins, B and C vitamins, and other antioxidant compounds that provide antimicrobial and anti-inflammatory action, it helps to prevent and fight diseases like the flu, colds, tonsillitis, asthma, allergies, as well as cancer and Candida albicans infection. 

It also helps to prevent premature ageing because it is high in antioxidants, which protect the body’s cells from damage caused by free radicals.

  • Additionally, applying raw onion juice to the scalp has shown promise in several studies as a treatment for alopecia and hair loss.
  • Additionally, brown onions have expectorant properties that aid in lessening secretions and enhancing coughing.

It is crucial to remember that all the advantages listed above can be acquired by eating brown onions and maintaining a healthy lifestyle and a balanced and diverse diet.

How to consume brown onions?

You can consume brown onions fresh, cooked, pickled, or in sauces. However, it is still unclear how much should be ingested to reap its benefits; other research, however, suggests that at least 25 grammes should be consumed daily.

In addition, onions can be purchased as syrup or essential oil, in which case it is advised to take 1 tablespoon three times daily. Some delicious recipes that can be prepared with brown onions are:

Recipes with brown onions:

See below some ways you can include brown onions, this nutritious vegetable with many health advantages, in your day-to-day life:

Brown onion sauce for salads and sandwiches

Ingredients:

  • ¼ raw brown onion;
  • ⅓ cup of olive oil;
  • 2 sprigs of mint;
  • 1 teaspoon of vinegar;
  • 1 teaspoon of sesame;
  • 1 pinch of brown sugar;
  • Salt to taste.

Method of preparation:

  1. Finely chop the mint and onion. Mix all ingredients and refrigerate until serving time.

Brown onion muffin

Ingredients:

  • 2 cups of rice flour (or all-purpose flour);
  • 3 eggs;
  • 1 cup of milk;
  • 1 tablespoon of olive oil;
  • 1 tablespoon of chemical yeast;
  • 1 teaspoon of flaxseed;
  • Salt and oregano to taste;
  • 1 chopped brown onion;
  • 1 cup of white cheese.

Method of preparation:

  1. Beat the eggs, oil, milk, cheese and seasonings in a blender. In a separate bowl, whisk together the flour, baking powder, flaxseed and chopped onion. Mix the dry ingredients with the wet ones and put the mixture in individual molds.
  2. Preheat the oven to 180ºC and put the mixture in the oven for 25 to 30 minutes. To decorate, add a little cheese on top of the dough and leave it in the oven for another 3 to 5 minutes, or until golden.

Brown onion preserve

Ingredients:

  • ½ cup apple cider vinegar;
  • 1 tablespoon of sugar;
  • 1 and ½ tablespoon of coarse salt;
  • 1 brown onion.

Method of preparation:

  1. Wash and peel the brown onion, then cut it into thin slices. 
  2. Mix the vinegar, sugar and salt in a small glass jar until the salt and sugar are completely dissolved. 
  3. Finally, add the onion to the mixture and close the jar. Store the onion in the refrigerator for at least 30 minutes before consuming it.
  4. Ideally, onions should rest for 2 hours before consuming and can be used for up to about 2 weeks after cooking, although they taste best during the first week.

Conclusion:

In this short article, we have answered the question “Is brown onion healthy?”, have shown you how to consume it and also shown you some recipes to inspire you to include this ingredient in your diet.

References:

https://www.healthline.com/nutrition/foods/onions#:~:text=May%20Benefit%20Heart%20Health,and%20protect%20against%20blood%20clots.

https://www.healthline.com/nutrition/onion-benefits

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