As summer approaches, the desire for light, refreshing meals becomes more pronounced. Salads, with their endless combinations of fresh vegetables, fruits, and proteins, are a staple of summer dining. One ingredient that often gets overlooked but can significantly enhance both the flavour and nutritional value of your salads is raw onions. Eminent dietician and nutritionist Avni Kaul shares the benefits of eating raw onions during Indian summers.
Why you should consider adding raw onions to your salads this summer?
Nutrient-Dense and Low in Calories – Raw onions are an excellent addition to your diet if you watch your calorie intake. They are low in calories yet packed with essential nutrients. A medium-sized onion provides vitamin C, vitamin B6, folate, and manganese. Additionally, onions contain a variety of antioxidants and sulfur-containing compounds that have been linked to numerous health benefits.
Rich in Antioxidants – Onions are a powerhouse of antioxidants, especially quercetin, a flavonoid known for it’s anti-inflammatory properties. Quercetin helps neutralize free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases like heart disease and cancer. Including raw onions in your salad can give your immune system a significant boost and help your body fight off inflammation.
Heart Health – Raw onions have been shown to support heart health in various ways. The sulfur compounds in onions can help reduce cholesterol levels and lower blood pressure, thereby decreasing the risk of heart disease. Additionally, the antioxidants present in onions can help prevent the oxidation of dietary fats, which is crucial for maintaining healthy cardiovascular function.
Blood Sugar Regulation – Onions contain compounds that have been found to have anti-diabetic effects. For instance, the sulfur compounds and quercetin can help regulate blood sugar levels, making raw onions a beneficial addition for those managing diabetes or looking to maintain stable blood sugar levels. Adding raw onions to your salad can provide a natural way to support your body’s glucose management.
Digestive Health – Raw onions are a good source of fibre, which is essential for healthy digestion. The type of fibre found in onions, particularly inulin, acts as a prebiotic. Prebiotics promote the growth of beneficial bacteria in the gut, aiding in digestion and improving overall gut health. Including raw onions in your salad can help keep your digestive system running smoothly.
Enhances Flavor and Texture – Beyond their health benefits, raw onions can dramatically enhance the flavour and texture of your salad. Their crispness and slightly pungent taste can add a delightful contrast to the other ingredients in your salad. Whether you prefer red, white, or yellow onions, their unique flavors can complement a wide range of salad components, from leafy greens to tomatoes and cucumbers.
Easy to Include – Incorporating raw onions into your salad is straightforward and convenient. Simply slice or chop the onions and toss them in with your other ingredients. To reduce their sharpness, you can soak the sliced onions in cold water for a few minutes before adding them to your salad.
Adding raw onions to your salad this summer is a simple and effective way to boost your meal’s nutritional value and flavour profile. From enhancing heart health and aiding digestion to providing essential vitamins and antioxidants, raw onions offer numerous benefits that make them a worthwhile addition to any salad. So, the next time you prepare a refreshing summer salad, don’t forget to include this versatile and health-boosting vegetable.
