Red onion owes its health -promoting properties primarily to two groups of compounds: quercetin and anthocyanins. Quercetin, flavonoid with strong antioxidant properties, neutralizes free radicals that accelerate aging and can lead to chronic diseases. Research published in the journal “Environmental Health Insights” (2010) shows that Quercetin has the ability to suppress inflammation, lower blood pressure and improve lipid profile by reducing LDL cholesterol levels (so -called “bad cholesterol”) while increasing HDL (“good cholesterol”). This makes red onion an ally in the prevention of cardiovascular diseases.
Anthocyanins, responsible for the characteristic, red-purple color of onions, are another powerful antioxidants. They strengthen the body’s immunity and support the health of blood vessels, improving their elasticity and reducing the risk of atherosclerosis. What’s more, clinical trials indicate their potential role in regulating blood sugar levels. In the 2010 research, it was demonstrated, that the consumption of 100 g raw red onion can reduce the level of fasting glucose by 40-89 mg/dl in people with type 1 and 2 diabetesand in the glucose tolerance test by up to 120-159 mg/dl. Animal experiments, using freeze -dried onions, additionally confirmed the decrease in triglycerides and LDL levels.
Although raw red onion is a real nutritional bomb, the method of its preparation is important for the preservation of its properties. Frying, cooking or burning, can affect the content of bioactive compounds. Long-term cooking at high temperature can reduce the amount of quercetin and anthocyanins by up to 20-30%because these compounds are sensitive to heat. However, short -term frying on low heat or baking at a moderate temperature allows you to maintain a significant part of these substances. Surprisingly, Marinating turns out to be one of the best ways to maintain the nutritional value of red onion. The process of marinating in vine, apple or brine emphasizes its taste, giving it a delicate sweetness, but also allows you to stop most of the antioxidants.
Red onion is particularly recommended people with diabetes and struggling with hypertension and high cholesterol. It is also great support for the body and digestive system resistance, because it contains sulfur compounds with antibacterial effects.
However, in the case of reflux or stomach ulcers The raw form can cause irritation – Then it is worth choosing a milder, marinated version that retains most antioxidants. The quercetin contained in red onion also supports liver detoxification, protecting it from toxins.
Raw red onion, cut into thin slices or cubes, brings crunchiness and a slightly spicy note to salad, sals, ceviche or sandwichesperfectly matching tomatoes, avocado or feta. To alleviate the focus, it is enough to burn it with boiling water for 5-10 seconds or soak in water with vinegar – then it will keep antioxidants particularly valuable for people with diabetes or heart problems. The raw form is the healthiest, although people with a sensitive stomach should consider other options.
Marinated red onion This is a milder alternative that retains most of the antioxidants and is stomach friendly. Just cut it into feathers, pour the marinade of apple cider vinegar, water, sugar and salt, and after 30-60 minutes enjoy a delicate addition to Tacos, burgers, salad with quinoa or cheese boards. Enriched with herbs or ginger, it becomes a sophisticated accent in Asian dishes.
Stewed or baked red onion brings out natural sweetness, so you can use it as base for soups, stews, sauces or casseroles. Short processing (5-7 minutes of frying or 15-20 minutes of baking at 180 ° C) retains some bioactive compounds. Red onion caramelized in olive oil or baked with thyme, it tastes great as an addition to meats, vegetables or vegetarian dishes.
Sources: Terazpoczy.pl
