GREEN ONIONS AND ITS HEALTH BENEFITS

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This new post is all about green onions, for I have observed most people don't know the hidden secrets of this vegetable which is actually cheap and available throughout the year (in fall, winter and summer). Please take your time to read this post for I will be revealing the hidden secrets of this vegetable.

^{Creative Commons CCO: Green onions}

INTRODUCTION TO GREEN ONIONS

Green onions (Allium cepa) are bright green vegetables harvested in the immature phase of onions before the development of the bulbs. It is also called long onions, spring onions, onions stick, salad onions, scallions and even baby onions. It is a yearly crop (annual crop) that are cultivated throughout the year. Green onions belong to the same family as onions, leeks, garlic, shallot and chives.
The roots of this vegetables are not deep and can grow in moist soil such as loam, clay loam and sandy loam soils. Regular irrigation is necessary for proper growth and also the increase in size of this vegetable is directly proportional to amount of water needed.
The best way to harvest green onions is by hand.

^{Creative Commons CCO: Green onions}

HOW TO GROW GREEN ONIONS

In case we wish to grow green onions in our backyard instead of getting the vegetable from the market, below are some tips for you :

1. Get green onions with the seeds from the market.

2. Plant these seeds in a well nourished, plant-free and moistened soil.

3. Adequate supply of water and optimum temperature should be maintained.

4. After few weeks, your green onions will be grown.

5. Harvesting can be done by hand when the leaves are about six inches in length.

PRESERVATION OF GREEN ONIONS

Green onions should be preserved in cool moist places in the refrigerator, most especially the vegetable or crisper drawer about 32-36 degree Fahrenheit. It should be separated from odor sensitive foods during storage. Left over green onions can be planted in a moist soil and be used later.

SELECTION OF GREEN ONIONS

In the selection of green onions in the market, some factors as to be considered which include :

1. Only green onions with bright green colours should be purchased.

2. Green onions with firm bulbs should be selected.

3. The vegetable should be crispy.

4. Choose only green onions with undamaged leaves.

5. Green onions with firm stem should be selected.

^{Creative Commons CCO: Diced green onions}

USES OF GREEN ONIONS

Green onions are very mild and sweeter compare to mature onions .It has a palatable crunch when used as vegetables.
It is used in various cuisines all over the world for its pleasant aroma, as appetizer in India and can even be diced into dishes.
We can make use of green onions for our salads, to garnish our soups and also to enhance the flavour of sandwiches. Prepared food can also be seasoned with green onions.
The entire parts of green onions are fit for consumption except for the stringy roots. The green leaves can be used as chives while onion flavour can be derived from the white bulbs.

NUTRITIONAL VALUE
(source :USDA National Nutrient Data Base)

Nutrient	Value
Energy	32kcal
Carbohydrates	7.34g
Cholesterol	0mg
Total Fat	0.30g
Dietary fiber	2.6 g
Protein	1.83 g
VITAMINS
Panthothenic acid	0.075 mg
Thiamine	0.055 mg
Folates	64 µg
Pyridoxine	0.61 mg
Niacin	0.525 mg
Vitamin C	18.8 mg
Vitamin A	997 IU
Vitamin E	0.55 mg
Vitamin K	207µg
MINERALS
Iron	1.48 mg
Selenium	0.6 µg
Copper	0.083 mg
Manganese	0.160 mg
Magnesium	20 mg
Phosphorus	37 mg
Zinc	0.39 mg
Calcium	72 mg
ELECTROLYTES
Sodium	16 mg
Potassium	276 mg
PHYTO-NUTRIENTS
Crypto - xanthin	0 µg
Carotene	598 µg
Lutein - zeaxanthin	1137 µg

HEALTH BENEFITS OF GREEN ONIONS

There are numerous health benefits of green onions but I will mention few of these benefits below :

1. The stimulation of the respiratory system caused by green onions to bring out mucus is a remedy to cure flu and pesky colds

2. Addition of green onions to our meals help to lower the risk of heart diseases for green onions are full of antioxidants.

3. Green onions enable the body to produce collagen which is good for keeping a radiant skin.

4. The presence of vitamin A, carotenoids,lutein and zeaxanthin makes green onions good for consumption, to improve eye sight and prevents inflammation of the eyes.

5. The fiber content in this vegetable makes digestion easier.

6. Cancer which is one of the major health issue today can be prevented by eating green onions. Allyl sulfide and flavoniods is a component of green onions that helps to prevent cancer.

7. Helps to lower the blood sugar level by increasing insulin moderately.

8. The Potassium in green onions keeps the body's blood pressure under control.

9. Damage of cellular tissue and DNA can be prevented by the antioxidants derived in green onions.

10. The production of rhodopsin which is triggered by the vitamin A quantity in green onions helps to keep away night blindness.

11 . Phytochemicals(quercetin and anthocyanin) available in green onions helps to strengthen the immune system.

12 . Due to the fact that green onions moderately lowers the blood sugar level, consumption of green onions is good for diabetic patients.

13 . Anti-inflammatory properties of quercetin and sulphur contained in green onions aid the reduction in size of swollen feet.

14 . The iron content is useful in the production of red blood cells which in return helps to boost energy, reduce fatigue and tiredness. The production of red blood cells stimulated by Iron in green onions also prevent anemia

15 . Vitamin C in green onions aids quick healing of wounds.

16 . Vitamin B3 and folates in green onions is very essential for expecting mothers. It aids healthy fetus growth, labor and to also prevent neural tube defects in the baby.

17 . According to research, frequent consumption of green onions helps to maintain the body weight, by the removal of excess body fat.

18 . Prevention of obesity can be achieved by consuming green onions because it has low calorie.

In conclusion, I recommend the use of green onions in our meals. Different recipes can be prepared with this unique vegetable, please do not ignore these vegetables in the market. Green onions will not only add aroma to your food but also makes your food attractive. I assure you a healthy living with the consumption of green onions.

I appreciate you for your time, thanks for reading this post. Please visit my blog frequently for more healthy tips.
I love you all.

References :
^{wikipedia: Scallion onions
drhealthbenefits: Scallion onions
womanitely : Green onions
bigoven : Green onions
specialtyproduce: Green onions
woman.thenest: Green onions} ..