Spring onions, known for their unique flavor and versatility, are a kitchen staple in various dishes, from fried rice to salads, biryani to pulao. Interestingly, even those who avoid regular onions can often enjoy spring onions without issue. While regular onions are notorious for making eyes water due to their high sulfur content, spring onions offer a milder alternative. Beyond their culinary appeal, spring onions carry several health benefits and nutritional value worth exploring.
Nutritional Profile:
Let’s begin by delving into the nutritional composition of spring onions. According to research conducted by the National Heart Lung and Blood Institute of the USA in 2015, here are the key nutrients found in spring onions:
Water Content: 100 grams of spring onions contain approximately 90 grams of water.
Calories: Spring onions provide a mere 32 calories of energy per 100 grams.
Proteins: They offer 2 grams of proteins.
Fat: Spring onions contain a negligible 0.2 grams of fat.
Carbohydrates: With 7.3 grams of carbohydrates, spring onions contribute to overall energy.
Fiber: A notable source of dietary fiber, spring onions provide 3 grams per 100 grams.
It’s important to emphasize that, much like other vegetables, spring onions are low in calories. This makes them a healthy addition to your diet, as they won’t lead to increases in cholesterol, blood sugar, or body weight.
Health Benefits:
Managing Blood Sugar: The sulfur compounds in spring onions have proven to be beneficial for diabetics and non-diabetics alike. Research indicates that these compounds boost insulin production, much like how the thyroid gland produces thyroid hormone. This increase in insulin helps regulate blood sugar levels, preventing sudden spikes, and aiding diabetes management.
Enhancing Gut Health: Spring onions contain compounds such as propionate, acetate, and butyrate, which serve as food for beneficial bacteria in the intestines. These friendly bacteria, often referred to as probiotics, help bolster the immune system, improve digestion, and facilitate the proper absorption of nutrients.
Immune System Support: Spring onions are rich in both vitamin C and vitamin A, known for their immune-boosting properties. Incorporating spring onions into your diet can help fortify your body’s defenses.
Antiviral and Antibacterial Properties: Phenolic compounds and flavonoids found in spring onions act as natural antiviral and antibacterial agents. They can help prevent common ailments like coughs and colds while reducing excess mucus production in the lungs.
Cholesterol Regulation: Research suggests that regular consumption of spring onions may help lower cholesterol levels to some extent.
Conclusion:
Spring onions offer a delightful combination of culinary appeal and numerous health benefits, all scientifically supported. They are readily available throughout the year, making it easy to incorporate them into your regular cooking routine. Whether garnishing your fried rice, adding flavor to soups, or enriching salads, spring onions have much to offer. For those who prefer the freshest options, consider growing them in plastic pots or bags for a continuous supply of tender spring onions. In light of their proven health benefits, we wholeheartedly recommend making spring onions a staple in your diet to reap the rewards of their nutritional value