The Onion- a CF Superstar

I’ve been talking this month about all of the amazing foods that support your best health when you have CF. Food is powerful medicine and since you’re eating anyway, why not add some high impact foods to your routine.

Today, it’s all about the onion. This interesting layered veggie has a lot of power when it comes to your health.

Onions, along with garlic, scallions, leeks and shallots, are part of the Allium family of vegetables which are all bulb-shaped vegetables that grow under ground. Allium veggies contain a type of sulfur compound that has been shown to strengthen the immune response, control inflammation, prevent cancer and blood clots. These compounds also contribute to the onion’s anti-viral, anti-bacterial and antioxidant properties.

Onion Nutrition

Onions are loaded with beneficial nutrients. Check out this list:

Vitamin C- onions are rich in Vitamin C, the master antioxidant that supports healthy immune function

Fiber- onions contain healthy soluble fibers called fructans which act as prebiotics (the food that feeds the good bacteria in your gut)

Chromium- onions contain this mineral which is important for breaking down fats and carbohydrates, as well as regulating blood sugar. If you live with CFRD, onions might be an important addition to your diet.

Vitamins B6 and B9 (folate) - these B vitamins are essential to the formation of red blood cells, and for cell growth and metabolism

Potassium- the mineral you need for a healthy heart and for proper hydration. Potassium brings water into the cells and, without it, you may suffer dehydration and muscle cramps

Quercitin- an important antioxidant flavonol for managing inflammation and blood sugar and for a healthy heart.I could go on all day about the benefits of onions and this Allium family of veggies. If you’re not a fan of raw onions, no problem- cooking actually increases the amount of flavonoids, but both cooked and raw onions are beneficial.

Red, White or Yellow? Raw or Cooked?

It is said that raw onions retain more of the sulfur compound that benefit the heart, but cooked onions contain more beneficial flavonoids. The flavonoids are more concentrated in the outer layers, so try not to peel too many layers before chopping.

Just like with all foods, the richer the color, the greater the beneficial compounds. Red onions have twice the antioxidant content of yellow or white, but any onion is better than no onion!

For a healthy way to get in some onions, try this Roasted Tomato, Lentil and Feta Bowl with delicious roasted red onions

Enjoy!