101 Foods That Could Save Your Life

Did you know … the thickness of an onion’s skin has been used to predict how bad the next winter may be? Thin skins mean a mild winter is coming, while thick skins indicate a rough winter ahead.

Storage, autumn/winter onions: examples include white, yellow and Spanish.

Fresh, spring/summer onions: examples include Maui, Vidalia, Walla Walla, Grand Canyon and Texas SuperSweet.

• Perennial—produce clusters of onions that can be replanted for another crop. Varieties include Egyptian onions, shallots and potato onions.

The origin of the onion is thought to be in Asia, where onion gardens have been excavated dating as far back as 5,000 years ago. Pharaohs were buried with onions as a sign of eternity. The Romans believed the onion could cure whatever ailed them. Well into the twentieth century, the three main vegetables of European cuisine were beans, cabbage and onions. During the Middle Ages, onions were an acceptable form of currency used to pay rent, and they were always a welcome wedding gift!

Onions were growing wild in the United States long before the first Pilgrims arrived. The Native Americans used wild onions for cooking and seasonings, in syrups and in dyes. Onion cultivation in the United States began in 1629 and it is now one of the top ten vegetables grown in this country.

The world’s leading producers are China, India, United States, Turkey and Pakistan. In the United States, Idaho, Oregon, Washington, California and Texas are the largest producing states.

Onions contain quercetin, a powerful flavonoid antioxidant. Onions are an excellent source of fibre, vitamin C and folate. Green onions (spring onions) have moderate amounts of vitamin A. Phytochemicals found in onions, particularly allyl sulphides, appear to reduce the risk of some cancers.

In many parts of the world, onions have been used to heal blisters, boils and damaged skin. In the United States, products that contain onion extract are used in the treatment of topical scars; however, in a side-by-side test, onion extract did not perform any better than a petrolatum salve.

CANCER: In a study that evaluated the top ten vegetables consumed in the United States, yellow onions were the third highest in phenolic (a type of antioxidant) content and were fourth highest in anticancer-growth activity. The National Cancer Institute has found that onions have a modest level of cancer-protective activity.

LUNG CANCER: Onions are rich in the phytochemical quercetin, which has been shown to have beneficial effects against lung cancer. A case-controlled study of 582 subjects found that people who increased their onion consumption decreased their risk of developing cancer. In a Finnish study, men who ate foods high in quercetin had a 60 per cent reduced incidence of lung cancer.

COLON AND LIVER CANCER: Researchers at Cornell University found that strong-tasting onions—particularly New York bold, western yellow and shallots—do a better job of inhibiting the growth of liver and colon cancer cells than milder-tasting onions.

PROSTATE CANCER: A U.S. researcher found that the strongest risk reduction factors for prostate cancer were onions, cereals and grains, beans, fruits and vegetables.

HEART HEALTH: Allyl sulphides, found in onions, decrease the tendency of blood clots to form, significantly lowering total LDL cholesterol levels. A study of Japanese women found that those with the highest onion intake had the lowest LDL cholesterol. University of Wisconsin–Madison researchers found that the stronger-tasting and - smelling onions made blood platelets less sticky, thus reducing risk for atherosclerosis, cardiovascular disease, heart attack and stroke.

BONE HEALTH: A study published in the Journal of Agriculture and Food Chemistry reported that onion consumption increased bone density in rats, possibly decreasing the risk for osteoporosis.

• Onions are available in fresh, frozen, tinned and dehydrated forms.

• An onion shouldn’t smell like an onion until you cut it.

• Avoid onions that are sprouting, are soft or whose skin is wet.

• If stored at 55 degrees, they may retain all their vitamin C content for as long as six months.

• Slicing an onion causes its cell walls to tear, which releases a sulphur compound called propanethial-S-oxide, which in turn causes eye irritation. Place the onion in the refrigerator about one hour before cutting to reduce this effect. Cutting an onion under running water also helps reduce irritation to the eyes.

• Cooking onions gives them more of a sweet taste. “Caramelizing” onions occurs when prolonged heat causes the sugars to brown the onion.

• Popular onion uses include being employed as an ingredient in casseroles, pizzas, soups, stew, salads, onion rings and as a garnish.

Simple Southern Italian Onion, Tomato and Basil Salad

by Rosalie Gaziano

Servings: 4 • Prep time: 10 minutes

This salad is especially good when kept in the refrigerator for a few hours or even overnight. This recipe includes five powerhouse foods.

INGREDIENTS:

4 red tomatoes, ripe

1 medium Vidalia or sweet onion

2 tablespoons extra-virgin olive oil

1 pinch crushed red chilli pepper to taste

1 large bunch fresh basil, chopped

Salt to taste

A few whole leaves of basil to garnish

DIRECTIONS:

Cut wedges of fresh tomatoes into clear glass or your favourite colourful salad bowl. Peel and wedge onion into same bowl. Pour olive oil, salt, pepper and basil, and toss well. Garnish with one or more sprigs of basil for colour.

BREAK IT DOWN …

Calories: 110; Total fat: 8g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 15mg; Total carbs: 9g; Fibre: 2g; Sugar: 6g; Protein: 2g.