There are many names by which green onions are known, or spring onions, Welsh onions, or bronchial garlic. The benefits of green onions, and is it recommended for all individuals to eat them, but there are individuals who should be careful when eating them.
Green onions are harvested before their bulbs swell and are related to some other vegetables such as chives or leeks, also known as watercress. All of these vegetables belong to the same family and differ in appearance and taste.
Components of green onion nutrients
- A rich source of antioxidants: Calla lilies are vegetables rich in phytonutrients that include antioxidants, which are chemical compounds that protect body cells from damage, including flavonoids, and polyphenols, which reduce free radicals, which cause damage to the human body such as cancer. infections, and age-related diseases.
- A source rich in vitamins: green onions are classified as sources rich in vitamin K, in addition to being a good source of vitamin A, vitamin C, and folate.
- A source is rich in minerals: green onions are good sources of various minerals, including calcium and potassium.
- A rich source of fiber: Green onions are a good source of dietary fiber.
Nutritional value of green onions
Green onions, like other vegetables, are low in calories, in addition to containing many different nutrients. Every 100 grams of green onions contains:
- 32 calories.
- 89.83 milliliters of water.
- 64 micrograms of folic acid.
- 7.34 grams of carbohydrates.
- 1.4 grams of protein.
- 0.19 grams of fat.
- 2.33 grams of sugar.
- 2.6 grams of fiber.
- 0.2 milligrams of manganese.
- 72 milligrams of calcium.
- 207 micrograms of vitamin K.
- 267 milligrams of potassium.
- 18.8 milligrams of vitamin C.
- 997 IU of Vitamin A.
- 20 milligrams of magnesium.
- 1.8 grams of protein.
- 1.5 milligrams of iron.
- 37 milligrams of phosphorus.
- 16 milligrams of sodium.
- 64 micrograms of flute.
Benefits of green onions
There are many benefits of green onions, which proves its importance in our diet, and among these benefits:
Excess weight loss
- As a result of the low calories in green onions and their richness in important nutrients, this makes an ideal vegetable for weight loss, as it contains fiber in a large proportion, so it provides 10% of your daily need for fiber.
Preventing the growth of cancer cells
- Studies have shown that eating green onions helps reduce the growth of cancer cells, such as colon cancer and prostate cancer.
Helping blood clot
- Eating half a cup of chopped green onions daily is able to supply your daily need for vitamin K, which helps in blood clotting and preventing bleeding when exposed to any bleeding (nose, gums).
Digestive Health
Since green onions contain a large amount of fiber, they help:
- Facilitate digestion and promote digestive health.
- Prevention of intestinal distress and constipation.
- The presence of oligo-fructose fibers stimulates the growth of good bacteria in the intestine.
Regulating blood sugar
- Green onions contain chromium and sulfur, which stimulate insulin production.
Increased bone density in females
- They mean women who have gone through menopause, as it was found that women who eat green onions are less likely to suffer pelvic fractures.
Strengthening immunity
- According to a study conducted for cancer research, green onions act as natural antioxidants, such as anthocyanins and flavonoids that protect against cancer, as they inhibit the enzyme responsible for the production of cancer-causing free radicals.
Promote eye health
Green onions are a source of vitamin A and carotenoids such as (zeaxanthin, and lutein), which have a vital role in:
- Prevention of macular degeneration.
- Maintaining healthy vision and promoting eye health.
- Also, people who do not have these substances in their bodies are at risk of developing corneal problems and night blindness.
- If you eat a cup of green onions daily, this means that you get 95% of the recommended ratio for men and 100% of the recommended ratio for women.
Very important benefits of onions
Promote heart health
- Since green onions contain a large amount of fiber, they have a role in lowering harmful cholesterol levels in the body, thus promoting arteries and heart health.
- Green onions also contain vitamins A and C, which have antioxidant properties that prevent tissue damage and combat free radicals.
Reduce inflammation
- Onions contain propyl halyl disulfide, which acts as a natural antioxidant and anti-inflammatory, as well as chromium and antihistamines, all of which work to protect the body from inflammation.
- Besides vitamin C, it acts as a defender against varicose veins, eye diseases, and skin wrinkles.
Sore throat treatment
- Green onions relieve high heat and sore throat.
Lowers high blood
- Green onions stimulate blood circulation and thus control the level of cholesterol in the blood and prevent heart disease.
Detox treatment
- Because onions are rich in dietary fiber, which improves the digestion process and thus prevents constipation and diarrhea, which is one of the sources of cleansing the stomach of toxins, germs, and viruses.
Green onion damage
In general, green onions are not considered harmful or dangerous, but they may negatively affect some people, including:
Allergy sufferers
- If there is an excessive intake of green onions, it causes the formation of gases because it contain natural sugar (fructose), which the stomach cannot digest, so the bacteria in the intestines break down the sugars, which results in gases.
It causes flatulence and intestinal gas
- If there is an excessive intake of green onions, it causes the formation of gases because it contain natural sugar (fructose), which the stomach cannot digest, so the bacteria in the intestines break down the sugars, which results in gases.
- Eating a lot of onions also leads to increased gas, which in turn leads to digestive problems such as discomfort and flatulence.
It causes heartburn
- Eating onions in large quantities causes digestive problems, especially heartburn, which is more common in pregnant women.
- Eating green onions in moderation is beneficial in maintaining the health of blood vessels and the heart.
Potassium over the limit
- As we mentioned earlier, the increased intake of green onions has serious harm, including increased potassium, which seriously lowers blood pressure, represented by fatigue, dull vision, dizziness, depression, dizziness, and nausea.
- But if onions are eaten in appropriate quantities, we find that it is a good source of potassium and work to relax blood vessels, which improves blood circulation and regulates blood pressure.
It causes bad breath
- Green onions contain an abundant amount of sulfur, which has many benefits, including insulin production, cell detoxification, the flexibility of veins and arteries, and despite these benefits, they cause bad breath, so they should be eaten in moderation.
It increases cardiovascular problems
- Eating green onions moderately is beneficial in maintaining cardiovascular health because it contain minerals, vitamins, and potassium, which act as a vasodilator, improve blood circulation, and reduce high blood pressure.
- Therefore, eating a lot of onions means an increase in the level of potassium in the body, which leads to a decrease in blood pressure, which leads to complications in the blood vessels and the heart, such as stroke and irregular heartbeat.
Lowering blood sugar
- The chromium in onions manages diabetes by slowing the absorption of sugar into the blood.
- On the other hand, if you eat a lot of onions, this will lead to a dangerous decrease in the level of sugar in the blood, which will result in symptoms such as dizziness, headache, blurred vision, and irregular heartbeat.
- If you are taking medication for diabetes, there is no need to eat large quantities of onions.
Thus, the benefits and harms of green onions are among the vegetables that are popular with many due to their light weight, acceptable taste, and high nutritional value, in addition to their many benefits in preventing cancer, weight loss, and strengthening immunity, compared to the damage that is concentrated in large quantities that are eaten and can be eliminated. Green onions should be eaten in moderation.
