Beyond Olive Oil: why onions Deserve a Spot on Your Plate – and in the ”Superfood” Conversation
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For decades, the Mediterranean diet has reigned supreme as a model of healthy eating. Celebrated for its abundance of fruits, vegetables, legumes, and, of course, olive oil, it’s consistently linked to a wealth of health benefits. But beyond the golden liquid, a humble, ofen overlooked ingredient plays a crucial role in this culinary tradition: the onion.
More than just a flavor base, onions are a nutritional powerhouse, providing protein, Vitamin C, and essential minerals like iron, calcium, and potassium. Tho, it’s a specific compound within the onion that truly sets it apart – quercetin.
The Unique Benefits of Onion
while the term “superfood” is often dismissed as a marketing tactic, experts are increasingly recognizing the exceptional qualities of everyday ingredients like the onion. “I don’t like the name superfood because superfoods don’t exist, it’s more of a marketing issue.But if we talk about superfoods, onion… deserves to be on the same list,” explains Magda Carlas, a medical doctor and nutritionist, in a recent interview with RAC1.
Despite lacking the exotic appeal of trendy ingredients like turmeric or chia seeds, the onion boasts a remarkable nutritional density and a range of associated health benefits. It can contribute to reducing cardiovascular risk and preventing fluid retention, making it a valuable addition to a heart-healthy diet.
Dr. carlas further elaborates, “The onion, like other alliums, contains substances that promote diuresis and help reduce blood pressure. Potassium also makes it perfect for combating hypertension.”
Quercetin: The Power Within
At the heart of the onion’s benefits lies quercetin, a flavonoid concentrated in the outer layers. This powerful phytonutrient exhibits both anti-inflammatory and antioxidant effects. Quercetin isn’t exclusive to onions; it’s also found in apples, red grapes, broccoli, green tea, capers, citrus fruits, berries, and peppers. However, its presence in onions makes this readily available vegetable a convenient source of this vital compound.
Research suggests quercetin can definitely help combat oxidative damage and slow down aging, reduce the risk of inflammatory diseases, and even benefit cognitive function. Its antihistamine properties may also offer relief for those suffering from allergies or infections.
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