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Onion Family
May help prevent: cancer, heart disease, high blood pressure, inflammation, obesity, osteoporosis

The onion is well known for its flavour kick to numerous foods and dishes. Besides flavour enhancement, onions contain organosulfur compounds that repel insects and appear to ward off cancer, particularly colon, esophagus and breast cancer. Onions also protect against heart disease by thinning the blood, reducing blood clots, and increasing beneficial HDL cholesterol. Both yellow and red onions contain the potent heart healthy and cancer fighting flavonoid quercetin. Plus, red onions supply anthocyanin pigments and extra quercetin flavonoids providing additional protection against heart disease and cancer. The anthocyanin pigments reduce inflammation and reduce athlerosclerosis. Preliminary research indicates that daily consumption of onions may boost bone mineral content and increase bone thickness. In addition, onions provide fibre, small amounts of vitamin C, folate, and vitamin B6. The flavour enhancement of onions helps to reduce the amount of fat and sodium used in cooking, protecting the heart and supporting weight loss.

Action Tip: The onion family includes onions, shallots, scallions, leeks and chives. They add delicious flavour to all dishes, especially salads, stir-fries, casseroles, sauces, soups, fajitas, and stews. Onion or shallot slices are also great accompaniments on burgers, sandwiches, in burger patties and tuna salad. To prevent watery eyes while preparing, submerge the onion in a sink of cold water to peel, or keep root end intact while cutting.