It’s not surprising that the only vegetable powerful enough to make you cry is also powerful enough to make you well. Onions are rich in quercetin, a powerful type of antioxidant called a flavonoid that may reduce the risk of cancer. Onions are a member of the same botanical family as garlic, and like garlic they contain allicin, which transforms into organosulfurs—which can lower cholesterol, thin your blood, keep arteries flexible, and kill cancer cells. Red and purple onions deliver anthocyanins, the same antioxidants that make berries a nutritional superstar. Altogether, these nutrients (and many other compounds) add up to a uniquely healing spice.
Onions Are Anti-Cancer
Quercetin and cancer don’t mix. Research shows that quercetin can: slow the growth of cancer cells; stop cancer cells from migrating to other parts of the body (metastasis); and force cancer cells to die in a variety of ways, such as cutting off their blood supply or activating cancer-killing genes. The organosulfur compounds in onions have many of the same effects. And all that cellular activity has a real impact on a daily activity—staying alive! Study after study links a higher intake of onions with lower rates of deadly cancers.
In a study in the American Journal of Clinical Nutrition, Italian researchers analyzed diet and health data from thousands of people. They found a consistent pattern of protection—the more onions in the diet, the less cancer. Specifically, they found that, compared to those who ate the fewest onions, those who ate the most onions had lower risks for developing:
• Colon cancer: 56 percent lower risk
• Breast cancer: 25 percent lower risk
• Prostate cancer: 71 percent lower risk
• Ovarian cancer: 73 percent lower risk
• Esophageal cancer: 82 percent lower risk
• Oral cancer: 84 percent lower risk
• Kidney cancer: 38 percent lower risk
“Our findings confirm a protective role of onions on the risk of several common cancers,” the researchers concluded.
Endometrial cancer. Italian researchers found that women who ate two or more servings of onions a week had a 60 percent lower risk of developing endometrial cancer.
Pancreatic cancer. Researchers at the University of California, San Francisco analyzed health and diet data from more than 2,000 people and found that those who ate the most onions (and garlic) had a 54 percent lower risk of pancreatic cancer, compared to those who ate the least.
Stomach cancer. Researchers from the University of Southern California analyzed diet and health data from more than 1,900 people from China and found the more onions people ate, the lower their risk of stomach cancer.
The Outstanding Onion
There are many other ways that onions protect your health.
Heart attacks. Italian researchers analyzed diet and health data from more than 1,400 people. Those who ate one or more serving of onions per week were 22 percent less likely to have a heart attack than people who hardly ever ate onions. “A diet rich in onions may have a favorable effect on the risk of acute myocardial infarction [heart attack],” concluded the researchers in the European Journal of Nutrition.
High cholesterol. Japanese women have much lower rates of heart disease. Why? To find out, researchers analyzed the diets of 115 Japanese women. They found that the more flavonoids they ate (principally from onions), the lower their level of total cholesterol and LDL cholesterol, two risk factors for heart disease. The fact that Japanese women have such a high consumption of flavonoids—mainly quercetin, and mainly from onions—“may contribute to their low incidence of coronary heart disease, compared with women in other countries,” the researchers concluded in the Journal of Nutrition.
Heart disease. In another study, Dutch researchers measured the flavonoid intake—mainly from tea, onions, and apples—in 805 men. Those who had the highest flavonoid intake had a 58 percent lower risk of heart disease, compared to those with the lowest. The results were in the journal Lancet.
High blood pressure. Researchers from the University of Utah treated 41 people with high blood pressure, dividing them into two groups. One group took 730 mg of quercetin a day and one group didn’t. After one month, those taking the supplement had a drop in blood pressure of 7 points systolic (the upper reading) and 5 points diastolic (the lower reading).
Osteoporosis. Researchers from the Medical University of South Carolina analyzed data from the nationwide National Health and Nutrition Examination Survey, involving more than 35 million women. They found that perimenopausal and postmenopausal women who ate one or more onions a day had a bone density 5 percent greater than women who ate onions once a month or less. “Onion consumption seems to have a beneficial effect on bone density,” concluded the researcher. And those denser bones meant fewer fractures: “Older women who consume onions most frequently may decrease their risk of hip fracture by more than 20 percent versus those who never consume onions,” wrote the researchers in the journal Menopause.
Surgical scars. Researchers found that people who used onion extract gel on surgical scars had scars that were softer, less red, with a smoother texture, and an overall better appearance. The findings were in the Journal of Cosmetic Dermatology.
Allergies. In an article on allergies, researchers at the Boston University School of Medicine point out that quercetin blocks the release of histamine—the immune factor that causes allergic symptoms such as watery eyes and runny nose. Quercetin is a “safe, natural therapy” for allergies that can be used either as a “primary therapy or in conjunction with conventional methods,” wrote the researchers.
Benign prostatic hypertrophy. This condition—commonly called “swollen” or “enlarged” prostate—affects tens of millions of middle-aged men, causing urinary difficulties. Italian researchers analyzed diet and health data from more than 1,800 men and found that those who ate the most onions had a 59 percent lower risk of developing the problem.
Diabetes. There have been so many studies on onions lowering blood sugar in experimental animals with type 2 diabetes that one team of scientists from Korea conducted a “meta-analysis”—they combined the data from all the studies to see if there was one big result. And there was: onions lower blood sugar. The findings were in the Journal of Medicinal Food.
Getting to Know Onion
Onions are cultivated everywhere, including the backyard vegetable garden.
They come in hundreds of varieties of colors, shapes, textures, and strengths. There are yellow, red, purple, green, white, and brown onions. They range in size from that of a fingernail (cocktail onion) to a baseball (storage onion). There are Italian onions, Bermuda onions, pearl onions, leeks, scallions, and shallots.
Onions come in hundreds of varieties of colors, shapes, textures, and strengths.Shallots: The Healthiest Onion of Them AllDon’t underestimate the healing power of the little shallot. When researchers at Cornell University measured the nutritional content of 13 varieties of onions sold in the United States, they found that, ounce for ounce, shallots have more antioxidant activity than the strongest yellow onions and contain six times more antioxidant phenols than the mildest Vidalia onions.
Shallots can be used both cooked and raw. The flavor of shallots is like a strong onion with a hint of garlic. They are strong, so when using them raw make sure to dice them finely.
Store shallots in a cool place where they have room to breathe. Do not buy shallots that are bruised and do not use shallots that are sprouted. Not only will they taste bitter, but they’ll spoil the other shallots.
Roasted shallots are a nice accompaniment to vegetables, especially when serving beef, pork, duck, or chicken. To make roasted shallots, simmer them in their skins, covered in milk, for about 10 minutes. Drain the milk and roast in a small covered casserole until they are tender, about 20 minutes. Season with Mediterranean Vinaigrette.
Onions flavor more dishes than any other spice. They are the foundation of virtually every base for soups, sauces, meat, fish, and vegetable dishes. They are also a prominent spice in virtually every cuisine, where they are eaten raw, fried, batter-fried, baked, creamed, roasted, broiled, boiled, and pickled.
In China, cooks are partial to sweet and mild scallions. They chop or slice them raw, and put them in soups, stir-fries, and pickled dishes. Onions are put on top of cooked noodles called laksas, stirred into rices, mixed into condiments, and crumbled into sauces.
In Indonesia, onions are sliced and mixed raw into hot condiments called sambals and served alongside marinated meat kabobs called satays. They are pounded and added to spice blends and condiments, and cooked in sauces. They are fried in oil for their crunch and caramelized taste, and added as toppings to stir-fried noodles and fried rice.
In India, pungent, brown-skinned globe onions are used in virtually every dish, and are savored not only for their flavor, but for the texture and consistency they lend to curries. They are eaten raw in a popular onion relish called kache piaz and a tomato-based relish called kachoomar. Indians enjoy eating brown onions just so (they are drier than the brown onions found in the United States) with lemon, especially when they feel a cold coming on.
In Turkey, whole shallots traditionally accompany lamb on the kabob. In Tunisia, cooks favor couscous with a fermented onion paste call hrous.
The French are partial to delicate and strong-flavored shallots, which are used as a base in many sauces, such as béarnaise. The French are known the world over for their French onion soup and the Provencal specialty pissaldière, which is a thick layer of caramelized onions on a thick, crusty dough, resembling pizza. Onion tart is a specialty in the Alsace-Lorraine region, where the food influence is both French and German.
Germans are fonder of onions than the French, and sauté them in fat as a topping on many meat and potato dishes. They are also served on their own, creamed or fried, as a vegetable.
The Spanish enjoy a caramelized onion and tomato sauce called sofregit. The British eat stuffed onions. Russians often grate onions into marinades and other dishes rather than chop them to make their flavor stronger.
In the United States, onions are a staple topS ping, either raw or fried, on hot dogs, hamburgers, ballpark franks, and fast foods. The US has made the batter-fried onion ring world famous.
Onion may help prevent and/or treat:
Allergies
Benign prostatic
hypertrophy (BPH)
Cancer
Cholesterol problems (high total cholesterol, high “bad” LDL cholesterol)
Diabetes, type 2
Heart attack
Heart disease
High blood pressure (hypertension)
Osteoporosis
Scars
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Onion pairs well with virtually all spices, but particularly well with:
Caraway
Coconut
Cumin
Garlic
Ginger
Kokum
Marjoram
Oregano
Rosemary
Sun-dried tomato
Thyme
Turmeric
and goes with virtually all savory dishes, including:
Apples
Curries
Grilled meats
Pizza
Relishes
Salads
Sandwiches
In the US market, onions fall into two classes defined by season and harvest: spring onions, which are mild, moist, and perishable; and storage onions, which are pungent, dry, and enduring.
Spring onions are also called green onions, scallions, or Welsh onions. They are literally baby onions that haven’t had a chance to grow. Some are picked before the bulb starts to blossom, and there are varieties that never form bulbs. They are sweet and moist and can be eaten raw. (In generations past, spring onions were dipped in salt and eaten as a snack.)
Storage onions grow through the summer and are harvested in the fall. All storage onions are strong, meaning they are rich in sulfur compounds. Because they don’t have the moisture that is in spring onions, they are stronger and more durable. The strongest and most pungent onions are yellow onions, commonly referred to as globe or Spanish onions. They are followed in pungency by white onions, which are often called Texas or Vidalia onions (from a town in Georgia of the same name).
Storage onions are categorized as follows:
• Spanish onions are the large onions seen at market. These are actually globe onions, but somewhat milder than the globe onions fancied in India.
• Bermuda onions are also mild, and come as red Bermuda, white Bermuda, and yellow Bermuda onions.
• Vidalia onions (Georgia) and Maui onions (from the Hawaiian island) are white onions that are hybrids. They are the sweetest storage onions.
When it comes to onions and health, there is only one thing you need to know: the stronger the onion, the richer it is in sulfur compounds, and the better it is for you.
How to Buy Onion
You’ll do your health and your taste buds a favor by buying fresh onions and using them liberally—daily, whenever possible. Onions, however, also come dried in these forms: granulate, powdered, ground, minced, chopped, and toasted. Both fresh and dried can be found in all green grocers and supermarkets.
When buying storage onions, look for bulbs that are firm and uniform in color and have a lot of layers of thick, papery skin. They should be crisp and dry. Avoid onions that have dark blemishes, are open at the neck, show moisture, have soft spots, or show signs of sprouting or decay. (Dark patches are signs of decay.)
Scallions should have rich, green, fresh-looking tops that are crisp rather than limp.
The best place to keep storage onions is in a root cellar, where the temperature is cool. Next best is to store them at room temperature in an open container, such as a wire mesh basket, which gives them good ventilation. Keep onions away from potatoes: they will absorb their moisture and gases, and spoil.
Fresh onions shouldn’t be refrigerated. Once you cut them, however, wrap them tightly and store them in the refrigerator, where they will keep sliced for about a week (or chopped for a few days). Try to avoid cutting them in advance of using them; otherwise, they start to lose their nutrients.
Because scallions are perishable, they should be refrigerated in a plastic bag. They will keep for about a week.
Storage onions can keep from a few weeks up to a few months, depending on the type of onion and its age when you bought it. Generally speaking, the more pungent the onion, the longer the storage life.
Dried onions will keep for about a year in an air-tight container in a cool, dark place.
In the Kitchen with Onion
Onions are synonymous with home cooking and are as indispensible as salt and pepper. Onions give dishes flavor, color, and texture.
Yellow onions are best for stews, soups, and sauces that require long cooking. Sweet onions, such as Vidalia, are best for baked whole onions and battered, deep fried onion rings. Red onions are best for serving raw in sandwiches and salads, and in pickled dishes. Use pearl onions to make glazed onions or pickled onions.
To minimize watery eyes when you cut them, refrigerate onions for at least an hour before cutting. The chill will slow down the volatility when allicin is released into the air. Cutting onions under cool running water also can help avoid tears, but washes away allicin, which you don’t want.
Other recipes containing onion:
All-American Chili con Carne
Alsatian Pork and Sauerkraut
Berbere
Black Pepper Rice with Almonds
Bloody Mary Soup with Jumbo Lump Crabmeat
Boeuf Bourguignon
Brussels Sprouts Kulambu
By-the-Bay Fisherman’s Chowder
Caribbean Curry Paste
Garbanzo Beans with Mushrooms and Toasted Almonds
Ginger Carrot and Squash Soup
Green Pumpkin Seed Sauce
Grilled Lamb Patty Pockets with Cucumber Mint Sauce
Hungarian Goulash
Jamaican Jerk Marinade
Madras Beef Curry
Malaysian Curry Paste
Onion and Tomato Chutney
Pomegranate Guacamole
Potato Cauliflower Curry
Sage Sausage and Apricot Stuffing
Sesame Seared Tuna with Pickled Ginger and Vanilla Slaw
Shellfish in Saffron Broth
Spaghettini with Basil-Tomato Sauce
Tamarind Sauce
Thai Red Curry Paste
Wasabi Orange Chicken with Toasted Almonds
Yucatan Pickled Red Onions
French Onion SoupThis is the classic soupe à l’oignon from Le Pied au Cochon (Foot of the Pig), the 24-hour bistro where Parisians would stop on their way home after a night of partying to eat a soup famed for preventing hangovers. If you don’t have a homemade stock, the brand Kitchen Basics, available in most supermarkets, is an excellent substitute. The soup benefits from being made a day or two in advance. It also freezes well.
2 tablespoons butter
2 tablespoons vegetable oil
2½ pounds yellow onions, thinly sliced
½ teaspoon sugar
3 tablespoons flour
8 cups beef stock
½ cup dry vermouth
Bouquet garni
½ teaspoon salt
¼ cup cognac or brandy (optional)
1 small French baguette
1 clove garlic, cut in half
½ teaspoon olive oil
1 cup shredded Gruyère cheese
1. Heat the butter and oil in a large heavy-bottomed Dutch oven over medium-high heat. Reduce the heat to low, add the onions, and stir to coat them with the fat. Cover and sweat the onions slowly for 15 minutes, stirring once or twice in-between.
2. Uncover, raise the heat to moderate, and stir in the sugar. Cook for 30 minutes, stirring frequently, to soften. The onions should turn a golden color. Do not let them burn. Sprinkle the onions with the flour and stir continuously for five minutes.
3. Pour in the stock and vermouth, and add the bouquet garni and salt. Bring to a simmer, cover partially, and cook for 40 minutes. Add the cognac or brandy, if desired. Let the soup cool for at least a half hour. The soup up to this point can be made in advance then continue as follows when you are ready to serve.
4. Cut four thick slices of bread from the baguette and put them on a cookie sheet. Smear the garlic clove on top of each slice and brush lightly with the olive oil. Bake in a 400°F oven for seven minutes.
5. Reduce the oven heat to 350°F. Ladle the soup into individual oven-proof onion soup bowls or gratins almost to the top. Place a slice of bread on top of each and cover the entire top with the cheese, including the rim. Put the bowl on a cookie sheet on the top shelf and bake for 15 minutes or until hot and bubbly. Run the bowls under the broiler for 30 seconds to brown the cheese. Serve with the rest of the baguette on the side.
Serves 4 as a dinner entree.To get the smell of onions out of your hands after peeling and chopping, rinse your hands under cool water. Or rub some salt between your palms, then wash your hands with soap and warm water.
Here are some ways to put more onions into your diet:
• Think sautéed onions when serving meat. Onions supply moisture that is missing in meat, especially cuts with little fat.
• Onions make an excellent marinade for tough cuts of meat that need tenderizing. Chop onions and put them on top of the meat. Pour the marinade over the onions and around the meat. Turn every few hours, spooning the onion topping on the other side.
• If you don’t like eating raw onions because they taste too strong, cut the pungency by soaking them in cool water overnight.
• Add chopped raw red or Vidalia onions to green salads, chicken, and tuna salads.
• Add sliced red onions or scallions to salads and put them in sandwiches.
• Add diced shallots to salad dressings.
• Sauté onions and serve them atop grilled burgers. One study found that serving grilled hamburgers with sautéed onions can neutralize the carcinogenic compound HCA that forms on grilled meats, especially ground beef.
• Do not peel onions when combining them with other aromatic vegetables to make stock. The skin helps add color to the stock without adding bitterness.
• When cooking onions, forget the butter and sauté them in a little olive or canola oil. To prevent onions from soaking up too much oil, and adding unwanted calories, lower the heat and cover them with a tight lid. You’ll end up with crunch, but not greasy onions.
• If you don’t like your onions too strong, chop or dice them just before adding them to your recipe. Onions get stronger the longer they are in contact with air.
• You can keep fresh chives inexpensively all year round by growing them on your windowsill. Keep snipping them so they continue to grow.
• Make Nicaraguan pickled onions called cebollita by combining 1 cup of distilled white vinegar with 2 teaspoons of salt and 1 teaspoon of sugar, and pour over 1 onion and 3 red chiles, both thinly sliced. Let the onions sit at room temperature for an hour or two and refrigerate at least a day before eating.
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