Also known as red onions, purple onions are a flavorful and versatile vegetable. They belong to the lily family, which also includes garlic, chives and leeks. Red onions pack healthy vitamins and nutrients into their pungent layers, and adding them to your diet can provide you with many health benefits.
Nutrition Facts
Onions are a low-calorie, nutritious food. According to the U.S. Department of Agriculture Nutrition Data Laboratory, one medium-size red onion contains 44 calories, 10 grams of carbohydrates and 2 grams of fiber. One cup of red onion also contains 8 mg of Vitamin C, making up roughly 15 percent of your daily recommended value of this important vitamin. Onions are also high in chromium; a cup contains as much as 20 percent of your daily value.
Health Benefits
Chromium is an essential micronutrient that helps your body process and use sugar upon digestion, according to Mayo Clinic. Chromium also helps your body digest protein and fat so they can be absorbed properly. The high Vitamin C content in onions makes this food an excellent antioxidant. Vitamin C is known to help combat damaging free radicals, and boosts your immune system. Onions are high in sulfides, which help reduce blood pressure levels and maintain a healthy blood clotting time.
Flavonoids
Red onions are also exceptionally high in flavonoids, a type of polyphenol that contributes considerable antioxidant effects when consumed. Flavonoids are known to help protect you against allergies, viruses and inflammation, and may help reduce your risk of developing tumors. Red onions contain the flavonoid quercetin. This flavonoid is most concentrated in the outer layers of the onion, so peel away as few layers as possible when preparing red onions.
Uses
Red onions can be used in a variety of dishes and sauces. Chop onions into large pieces and include them in a stir fry for added nutrients and color. Onions can also be enjoyed raw. Use thin slices on sandwiches or burgers, or incorporate onion into a garden salad. Diced onions can be used in dips such as guacamole, or mixed into potato salad or tuna salad. Cooked red onions also do very well cooked in soups, and provide plenty of flavor without the spiciness of raw onions.
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