The onion, a seemingly ordinary vegetable, is indispensable in the kitchen and is considered healthy by nutritionists. Whether stir-fried, deep-fried, boiled, or in a cold dish, onions can flavor dishes and provide rich nutrition. Although they are nutritious and healthy, it is easy for people to shed tears when cutting them. Here are a few tips to cook them without tears.
Types of onions
There are three main varieties of onions: yellow skin, purple skin, and white skin. Each has its characteristics and suitable cooking methods. Yellow skin onions are commonly ideal for stir-frying, baking, frying, and soup. They contain more sulfur compounds, which are very helpful for health. Purple skin onions have a crisp taste and are suitable for salads or color-matching in dishes. It contains more anthocyanins, which have a good antioxidant effect and are a good choice for adding color and nutrition. White skin onions are tender and delicate, suitable for stewing, baking, or making salads. They have a mild taste and are a versatile ingredient in cooking.
Nutritional value and health benefits of onions
There is a reason why the onion is known as the “Queen of Vegetables.” It is rich in vitamins, minerals, and plant compounds, which have many health benefits.
- Rich antioxidants: They are rich in flavonoids and polyphenols, especially quercetin. These powerful antioxidants can help fight free radicals, slow cell aging, and prevent various chronic diseases.
- Enhance immunity: Onions are rich in vitamin C, an important antioxidant that can enhance the function of the immune system and help the body resist infection and disease. In addition, the sulfur compounds and selenium in them also have antibacterial and immune-enhancing effects.
- Cardiovascular health: Onions contain quercetin and sulfur compounds that help lower blood pressure and cholesterol, improve blood circulation, and prevent heart disease. Studies show that eating them regularly can significantly reduce the risk of cardiovascular disease.
- Anti-inflammatory and anti-cancer properties: The sulfur compounds in them have anti-inflammatory and anti-cancer properties that may help prevent certain types of cancer, such as colorectal, prostate, and stomach cancer. These compounds can inhibit the growth and spread of cancer cells.
- Bone health: They are rich in calcium and phosphorus, essential for maintaining bone health. In addition, the compounds in them may help reduce bone loss and prevent osteoporosis.
- Blood sugar regulation: Some studies have shown that the compounds in onions may help regulate blood sugar and benefit people with diabetes. They may work by increasing insulin secretion or improving insulin sensitivity.
- Digestive health: They contain dietary fiber, which helps promote digestive health and prevent constipation. In addition, their antibacterial compounds may help fight harmful bacteria in the digestive tract.
Tips for cutting onions without tears
Many people shed tears while cutting onions. When onion cells are damaged, sulfur-containing amino acids are released, producing irritating volatile sulfur compounds. To reduce this happening, please try these tips:
- Use a sharp knife: A dull blade will crush the onion cells, releasing more irritants. A sharp knife can cut the onion cleanly and reduce cell damage.
- Cut along the longitudinal grain: Onions have natural longitudinal grains, which can reduce cell damage. Use a push or pull cut method. These cuts are gentler than up-and-down cuts and can reduce the release of irritants.
- Refrigerate onions before cutting: To reduce the volatility of irritants, put them in the refrigerator for a period before cutting.
- Cut them under running water: Water can wash away some volatile compounds and reduce eye irritation.
- Cut onions on wet paper towels: Hold the damp paper towel on one side to absorb irritants, place it under the onion, and cut slowly.
- Use a fan or cut them in a ventilated area: Increased air circulation can help blow away irritating gases and reduce the impact on the eyes.
Translated by Patty Zhang and edited by Amanda
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