Replace onions with spring onions for better health when prices rise


You might have seen videos of spring onions growing in people’s home kitchens but did you know they are brimming with essential nutrients? Dr Nirupama Rao, nutritionist, Rejua Energy Centre, Mumbai said they are rich in dietary fibres, vitamins A, C, and K, as well as calcium, iron, zinc and potassium.

“They also have powerful antioxidant, anti-inflammatory and antimicrobial properties,” she added.

They can even be an alternative to onions during price fluctuations. “While the taste differs slightly, they can provide a similar flavour profile in various dishes, offering a cost-effective option,” explained Rao.

Let’s take a look at the health benefits of spring onions and their nutritional profile.

Nutrition profile of spring onions

A 100-gram serving of spring onions contains the following nutrients.

Festive offer

Carbohydrates- 7.34g
Sugars- 2.33g
Protein- 1.83g
Total fat- 0.19g
Fibre- 2.6g
Potassium- 276mg
Calcium- 72mg
Phosphorous- 37mg
Magnesium- 20mg
Iron- 1.48mg
Sodium- 16mg
Zinc- 0.39
Copper- 0.083mg

Health benefits of spring onions

Dr Rao elaborated on the health benefits of spring onions.

vitamins They are rich in dietary fibres, vitamins A, C, and K, as well as calcium, iron, zinc and potassium.(Source: Freepik)

Boosts Immune System: Vitamin C present in spring onion is responsible for growth and development of all body tissues and a key antioxidant for removing toxins from the system that helps in boosting the immunity.

Maintains Heart Health: Being intrinsically high in potassium levels, spring onion assists in the maintenance of normal blood pressure.

Relaxes Muscle Cramps: As it have high magnesium content in this spring onion that makes it an ideal option to provide relief from muscle sores and cramps.

Treats Constipation: Spring onions comprises valuable dietary fibres which ensure proper bowel movement upon ingestion of heavy meals.

Can diabetics eat them?

The sulfur compound and antioxidants present in spring onions helps in maintaining blood sugar levels, explained Dr Rao, adding that it helps in increasing the production of insulin. Hence, diabetic patients can add it to their diet.

Is it safe for pregnant people?

Spring onions offer numerous benefits to a pregnant woman and her growing baby, said Dr Rao. “They’re low in calories and loaded with vital nutrients such as vitamins, minerals, antioxidants.”

Things to keep in mind

digestion It is crucial to eat them in only measured quantities. Source: Freepik)

According to Dr Rao, too much intake of spring onions can result in digestive disorders and trigger nausea, bloating, vomiting, irritable bowel syndrome and acid reflux or heartburn. So, it is crucial to eat them in only measured quantities.

Myths and facts

Dr Rao debunked the following myths about spring onions.

Myth: Spring onions have no nutritional value.
Fact: They are rich in vitamins, minerals, and antioxidants, contributing to overall health.

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