Spring onions, also known as scallions or green onions, are not only a flavorful addition to your meals but also offer a variety of health benefits. Packed with essential vitamins, minerals, and antioxidants, these vegetables can help support your overall well-being. From boosting your immune system to promoting heart health and aiding digestion, spring onions are a powerhouse of nutrition [1].
In this article, we will explore 10 excellent health benefits of spring onions that can enhance your health when added to your diet.
Spring Onion Benefits for Health
1) Maintaining Blood Pressure
Spring onions are rich in organosulfur compounds, such as allicin, which may contribute to vasodilation (the widening of blood vessels), supporting healthy blood pressure levels [2]. Hence, individuals managing blood pressure concerns may consider incorporating green onions into their diet. Just make sure you are not adding too much salt while cooking this vegetable, as excess sodium can raise blood pressure.
2) It Benefits in Improving Immunity
Spring onions are rich in Vitamin C, which plays an essential role in supporting immune function. Vitamin C may help the body manage common conditions like cough, flu, and cold [3]. The only thing to keep in mind is to consume spring onions fresh, as Vitamin C is sensitive to heat and air exposure.
3) In Coping with Diabetes
The sulfur compounds and antioxidants, such as quercetin, present in spring onions, have been investigated for their potential to support healthy blood sugar levels in animal models [4]. They may help in supporting insulin activity. Hence, diabetic patients may consider incorporating it into their diet in various forms, although it should complement, not replace, medical treatment.
4) Spring Onion Benefits in Reducing the Risk of Cancer
Spring onions belong to the Allium genus, which is recognized for containing compounds that can help the body manage harmful free radicals [5]. Managing free radicals may help reduce oxidative stress, which is associated with the development of certain chronic diseases, including certain types of cancer [2].
5) It Prevents Stomach Complications
The fibre present in spring onions should be credited for this benefit. Whether you eat it raw or cooked, it helps bulk up stool and support your digestive system [1]. This fibre content promotes regularity and helps prevent minor stomach complications like constipation.
6) Support Heart Health and Reduce Cholesterol Levels
Spring onions may help maintain heart health by supporting healthy cholesterol levels [4]. The Vitamin C present in them may also play a role in reducing the risk of heart disease; research suggests that Vitamin C helps lower inflammation and supports the relaxation of blood vessels, promoting better blood flow [2].
7) Benefits of Improving Skin Health
The Vitamin C present in spring onions is the nutrient that may help in collagen synthesis in the body [3]. This collagen is essential to maintain skin elasticity, provides necessary smoothness, and helps prevent wrinkle formation.
8) Help with Weight Loss
Being very low in fat and calories (they are mostly water and fibre), spring onions are considered a weight-loss-friendly vegetable [1]. Additionally, the high fibre content gives you a feeling of fullness, which reduces your appetite and may promote weight management.
9) Supports Eye Health
It contains Vitamin A (in the form of beta-carotene) and antioxidants, which play a crucial role in maintaining good vision and may help prevent age-related vision loss [2].
10) Benefits of Building Bone Health
Spring onions are a notable source of Vitamin K [1]. Vitamin K is essential for blood clotting and plays a key role in maintaining bone health by supporting calcium metabolism. Studies have shown that adequate Vitamin K intake is associated with a decreased risk of osteoporosis [3].
Spring onions are a low-calorie, nutrient-dense vegetable rich in vitamins (A, C, K), minerals, fibres, and bioactive compounds. Evidence from lab studies and animal models supports their role in antioxidant defence, cardiovascular health, and metabolic balance when included as part of a varied diet [2, 4].
Precautions: While generally safe, the organosulfur compounds in all Allium vegetables (onions, garlic) can sometimes cause discomfort, gas, or bloating in individuals with sensitive digestive systems or conditions like Irritable Bowel Syndrome (IBS).
Disclaimer: This article is for informational purposes only. If you are managing a chronic condition such as hypertension, diabetes, or cancer, spring onions should be used only as a dietary complement and never as a replacement for prescribed medical treatment. Always consult your doctor for personalized health advice.
Frequently Asked Questions (FAQs)
What is spring onion called in India?
Spring onion is commonly referred to as “hari pyaaz” or “green onion” in India.
Is spring onion good for health?
Yes, spring onions are good for your health. They are rich in vitamins A, C, and K, as well as essential minerals, offering numerous benefits, including improved digestion, support for bone health, and immune support [1].
Is spring onion better than onion?
Spring onions and regular onions have different uses and benefits. Spring onions are milder and can be used both raw and cooked, making them versatile for salads and garnishes. Regular onions have a stronger flavor, suitable for cooked dishes. Nutritionally, both are excellent sources of organosulfur compounds and antioxidants [2].
Is green onion the same as spring onion?
Yes, green onion and spring onion are the same. They are young, slender onion plants with green leaves and small white bulbs.
Is Spring Onion cooked or raw?
Spring onions can be eaten both cooked and raw. Raw spring onions add a fresh, crisp flavor to salads, while cooked ones provide a mild onion taste to dishes.
What is spring onion used for?
Spring onions are used in a variety of dishes, including salads, soups, stir-fries, and as garnishes. They add a mild onion flavor and crunch, enhancing the taste and nutrition of the dish.
References
[1] Kim, H., Yoon, J. B., Han, J., Seo, Y. A., Kang, H., Lee, J., & Ochar, K. (2023). Green Onion (Allium fistulosum): An Aromatic Vegetable Crop Esteemed for Food, Nutritional and Therapeutic Significance. Foods, 12(24), 4503. https://doi.org/10.3390/foods12244503
[2] Li, G., Cao, G., Sun, H., Zhang, G., Li, S., Wang, H., & Liu, Q. (2022). Nutritional Components and Health Benefits of Allium fistulosum L. Molecules, 27(19), 6542. https://doi.org/10.3390/molecules27196542
[3] Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration, and Health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00301.x
[4] Sahoo, S. K., Singh, R., & Das, S. (2018). Therapeutic potential of Allium fistulosum L.: A review. Journal of Ethnopharmacology, 216, 280–292. https://doi.org/10.1016/j.jep.2018.01.036
[5] Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: their cancer prevention properties. Cancer Prevention Research, 8(3), 181–189. https://doi.org/10.1158/1940-6215.CAPR-14-0172
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