Why onions are a must in your summer salad

Onions have natural cooling properties, making them a valuable addition to summer diets. Their high-water content helps in maintaining hydration. Being rich in sodium and potassium, they help maintain the body’s electrolyte balance. They are packed with essential minerals and vitamins, particularly vitamin C, that give you the nutrient push and an immunity boost.

Onions have compounds like quercetin and sulfur which cool the body while stimulating perspiration and allowing heat loss through evaporation. Quercetin fights histamines, which are chemicals that trigger heat allergies like rashes and insect bites.

Onions are rich in phytochemicals such as flavonoids, polyphenols and sulfur compounds like allyl sulfides. These compounds contribute to the onion’s antioxidant, anti-inflammatory, antimicrobial and anti-cancer properties. These provide protection against heat-related oxidative stress.

Hot weather means your body has to work harder to keep its core temperature to normal levels. This puts extra stress on your heart, lungs and kidneys. The allyl sulfides in onions have vasodilatory effects, which means they can widen the blood vessels, lowering blood pressure and improving blood circulation.

By activating digestive enzymes, onions prevent indigestion. These are a rich source of fibre and prebiotics, which nourish gut bacteria, which in turn create short chain fatty acids needed for digestion.

Chromium in onions helps regulate blood sugar. Onions increase urine production, helping the body flush out toxins and counter fluid retention. According to a study, intake of onion extract tablets containing concentrated cysteine sulfoxides, which have a destressing effect, improved sleep quality and promoted smooth transition into sleep.

HOW TO INCORPORATE ONIONS IN YOUR DAILY DIET

In culinary practices, onions can be incorporated into refreshing summer salads, salsas and cold soups, enhancing both flavour and nutritional value. They are versatile.

1. Include onions in daily meals: Incorporate onions into salads, sandwiches, wraps and other summer dishes.

2. Stay hydrated: Consume onions with ample water-rich foods like cucumbers and watermelon to maintain hydration levels.

3. You can temper your dishes with onion rings.