The healthy and fit onion family

All members of the onion family — onions, chives, leeks, scallions and shallots — are noted for their powerful phytochemicals and healthful fibre, which may protect against cancer, cardiovascular disease and constipation. These tips will tell you more about the healing power of this superfood.

1. Diallyl sulfide: Most abundant in onions but also found in other members of the onion family, this cancer-protective phytochemical appears to increase levels of cancer-fighting enzymes, particularly in the stomach. In areas where large amounts of onions are consumed, the death rate from stomach cancer is significantly reduced, and diallyl sulfide intake is thought to be a factor.
2. Fibre: The onion family is a source of both insoluble and soluble fibre, which may confer protection against constipation, hemorrhoids, high cholesterol and possibly weight gain.
3. Fructooligosaccharides (FOS): Shallots are a significant source of FOS, the indigestible carbohydrates that encourage growth of beneficial bacteria in the colon.
4. Kaempferol: This anticancer substance, found in leeks, may help to block the development of cancer-causing compounds.
5. Lutein and zeaxanthin: Present in the green tops of leeks and scallions, these pigments work together to help prevent cell damage that may lead to vision loss and cancer.
6. Quercetin: Found in red onions, this antioxidant has shown prom­ise (in laboratory studies) in inhibiting growth of breast, blood and skin-cancer cells and in helping prevent cardiovascular disease.

High-heat cooking significantly reduces the benefits of diallyl sulfide. Fresh, raw onion has the most health benefits, and mincing (even chewing) the onion helps to release the phytochemical power.

Population-based studies have found a significantly reduced risk for lung cancer among people who eat quercetin-rich foods, such as red onions. Studies also show that quercetin is better and more efficiently absorbed from onions than from other foods.

• Cook sliced red onions in olive oil over low heat with a sprinkling of sugar until the onions are very tender, sweet and golden brown. Use as an accompani­ment to meat, fish or poultry, or as a sandwich relish.
• Stuff large, cored red onions with a seasoned rice mixture and bake as you would stuffed peppers.
• Make an onion pizza. Omit the tomato sauce and top a pizza shell with grated cheese and cooked onions and scallions.
• Add cooked onions, scallions or cooked diced leeks, along with chopped dill, to homemade bread doughs.
• Stir sautéed leeks and scallions into mashed potatoes.
• Make a salad dressing. Cook chopped onions until meltingly tender, then steep in vinegar. Whisk olive oil into the onion mixture to make a vinaigrette.
• Core apples, stuff with cooked red onions, and bake until tender. Serve as a side dish with meat or poultry.