Green onions, also known as scallions or spring onions, have been a staple in various cuisines around the world for centuries. These slender, green-topped vegetables not only add a delightful flavor to dishes but also offer a wide array of health benefits.
Packed with essential nutrients and antioxidants, green onions are known to boost immune function, improve digestion, promote cardiovascular health, and even aid in weight loss.
In this article, we will explore the numerous health benefits of incorporating green onions into your diet and discover why these humble vegetables are deserving of a prominent place on your plate.
What is The Nutritional Value of Green Onions?
Green onions, also known as scallions, are a nutritious vegetable that can add flavor and texture to a variety of dishes. They are low in calories and fat, making them a healthy addition to a balanced diet.
Here is the nutritional value of green onions per 100 grams:
- Calories: 32
- Carbohydrates: 7.3 grams
- Fiber: 2.6 grams
- Protein: 1.8 grams
- Fat: 0.4 grams
- Vitamin C: 19.3 milligrams (32% of the daily recommended intake)
- Vitamin A: 145 micrograms (16% of the daily recommended intake)
- Vitamin K: 207 micrograms (172% of the daily recommended intake)
- Folate: 64 micrograms (16% of the daily recommended intake)
- Calcium: 72 milligrams (7% of the daily recommended intake)
- Potassium: 276 milligrams
- Iron: 1.2 milligrams (7% of the daily recommended intake)
Green onions are also a good source of antioxidants, including flavonoids and sulfur compounds, which have been linked to various health benefits. They are particularly rich in vitamin K, which plays a role in blood clotting and bone health.
Additionally, they provide a decent amount of vitamin C, which supports the immune system and acts as an antioxidant in the body. Overall, green onions are a nutritious addition to meals, providing a range of vitamins and minerals while being low in calories and fat.
What Are The Health Benefits of Eating Green Onions?
Green onions, also known as scallions, offer several health benefits when included in one’s diet. Some of the health benefits of eating green onions are:
- Nutrient-rich: Green onions are a good source of vitamins A, C, and K, as well as various minerals like calcium, potassium, and manganese. These nutrients contribute to overall health and well-being.
- Antioxidant properties: Green onions contain antioxidants such as flavonoids, which help protect the body against free radicals and reduce the risk of chronic diseases.
- Immune system support: The high vitamin C content in green onions can boost the immune system, helping the body fight off infections and illnesses.
- Digestive health: Green onions contain dietary fiber, which aids in digestion and helps prevent constipation. They are also known for their prebiotic properties, promoting the growth of beneficial gut bacteria.
- Anti-inflammatory effects: Certain compounds present in green onions, such as quercetin, have anti-inflammatory properties. Regular consumption of green onions may help reduce inflammation in the body.
- Heart health: Green onions are low in calories and fat, making them a heart-healthy food choice. They also contain compounds that may help lower blood pressure and reduce the risk of cardiovascular diseases.
- Blood sugar control: Green onions have a low glycemic index, meaning they have a minimal impact on blood sugar levels. This makes them suitable for individuals with diabetes or those looking to manage their blood sugar levels.
- Cancer-fighting properties: Some studies suggest that certain compounds present in green onions, such as organosulfur compounds, may have anti-cancer effects. However, further research is needed to fully understand their potential benefits in preventing cancer.
As with any food, it’s important to consume green onions as part of a balanced diet. Individual health conditions and dietary requirements may vary, so it’s always advisable to consult a healthcare professional or nutritionist for personalized advice.
Related: What Does Onions Do For Your Body?
Are Green Onions Good for Weight Loss?
Green onions, also known as scallions, can be a beneficial addition to a weight-loss diet. They are low in calories and high in fiber, making them a filling and nutritious choice.
Additionally, green onions are a good source of vitamins A, C, and K, as well as minerals like potassium and manganese. These nutrients can support overall health and aid in weight loss by promoting proper digestion and metabolism.
However, it’s important to note that weight loss is influenced by various factors such as overall diet, physical activity, and individual metabolism.
Green onions alone may not cause significant weight loss, but incorporating them into a balanced and calorie-controlled diet can contribute to a healthy weight management plan.
Related: Is Turmeric Good For Weight Loss?
How do you clean and prep green onions before using them?
To clean and prep green onions before using them, follow these steps:
- Start by trimming off the root end of the green onions. Cut approximately ¼ to ½ inch above the roots and discard them.
- Next, remove any dried or discolored outer layers of the green onions. Gently peel away the layers until you reach the fresh and crisp layers underneath.
- Rinse the green onions under cold running water, rubbing them gently to remove any dirt or debris. Pay extra attention to the white and light green parts, as they tend to accumulate more dirt.
- Pat the green onions dry with a clean kitchen towel or paper towel.
- Once cleaned, you can use green onions as a whole or slice them according to your recipe’s requirements. For a milder flavor, use both the white and light green parts. If you prefer a stronger taste, include some of the dark green tops as well.
Remember to adjust the amount of green onions according to your recipe’s needs.
How do you use Green Onions in Cooking?
Green onions, also known as scallions or spring onions, are versatile ingredients that can be used in a variety of dishes. Here are some common ways to use green onions in cooking:
- Garnish: Chop the green parts of the onions into thin slices and sprinkle them on top of salads, soups, omelets, or stir-fries as a flavorful and colorful garnish.
- Stir-fries: Slice both the white and green parts of the onions diagonally and add them to stir-fries. They add a mild onion flavor and a vibrant touch to the dish.
- Sautéed vegetables: Sauté green onions with other vegetables like bell peppers, mushrooms, or snow peas. They bring a fresh, oniony taste to the dish.
- Salad ingredient: Chop green onions and add them to salads for an extra layer of flavor and crunch. They work especially well in Asian-inspired salads.
- Dips and sauces: Finely chop green onions and mix them into creamy dips like sour cream or yogurt-based sauces. They add a pleasant onion flavor and a pop of color.
- Soups and stews: Green onions can be added to soups, stews, and broths for added flavor. They can be used as a substitute for regular onions if you prefer a milder flavor.
- Baked goods: Incorporate chopped green onions into savory baked goods like bread, biscuits, or scones. They add a unique twist and depth of flavor.
Remember, the white parts of green onions have a stronger flavor than the green parts, so adjust the quantity according to your preferences. Additionally, you can store green onions in the refrigerator by wrapping them in a damp paper towel or placing them in a container with water to keep them fresh for longer.
How do you store green onions to keep them fresh?
To keep green onions fresh, you can follow these steps:
- Trim the roots: Cut off the white root ends of the green onions, leaving about an inch of the roots attached.
- Remove any wilted or yellowed leaves: Discard any leaves that appear wilted or discolored.
- Rinse and dry: Wash the green onions thoroughly under cold water to remove any dirt or debris. Pat them dry gently with a paper towel or kitchen towel.
- Wrap in a damp paper towel: Take a damp paper towel and wrap it around the green onions. This helps to retain moisture and prevent them from drying out.
- Place in a plastic bag: Put the wrapped green onions in a plastic bag, leaving the top slightly open for air circulation. Alternatively, you can use a reusable produce bag or airtight container.
- Refrigerate: Store the bagged green onions in the refrigerator’s crisper drawer or vegetable compartment. The cool temperature will help to maintain their freshness.
By following these steps, green onions can stay fresh for up to two weeks. Remember to check them periodically and discard any that have become slimy or discolored.
Read-More: Is it Healthy To Eat Carrots Every Day?
In Summary, green onions are packed with numerous health benefits that make them a valuable addition to any diet. Their high content of vitamins A, C, and K, along with minerals like potassium and manganese, contribute to improved bone health, immune function, and heart health.
The antioxidants present in green onions help fight inflammation and prevent chronic diseases such as cancer. Furthermore, their fiber content aids digestion and promotes a healthy gut microbiome.
Additionally, green onions are low in calories and fat, making them an excellent choice for weight management. Incorporating green onions into meals can not only enhance the flavor but also provide an array of health benefits that contribute to overall well-being.