Spring onions are an underrated element that, in fact, pack a lot more than just a pop of colour and flavour to a dish. Also known as green onions or scallions, they are in fact young onions that have grown for a shorter period and thus have long green leaves and a small white base. They are also a low-calorie option, which at the same time presents a whole host of nutrients like vitamin C, vitamin K, folate, fibre, and pro-health plant compounds.
I am a fan of spring onions, which I use in my everyday Indian cooking as they do not alter a dish greatly. I put a couple of slices in fried rice, in a noodle dish, in soups, in eggs or in a simple dal, which immediately improves in flavour and also in terms of nutrition.
Nutritional Value of Spring Onion
Spring greens are a large component of water and also have low calorie content, which in turn makes them a great choice for people who are trying to eat healthily. Also, they are a source of dietary fibre as well as vitamins and antioxidant compounds. In 100 grams of raw spring onion, we see that there are about 32 calories, 2.6 grams of fibre, 18 mg of vitamin C, 207 micrograms of vitamin K and 64 micrograms of folate.
Their leaves of green colour also contain a variety of plant compounds which include flavonoids and sulfur-containing substances that, in turn, contribute to their antioxidant properties.
Supports the immune system. Health of the immune system. Improves immune function.
Spring onions have high levels of Vitamin C. That vitamin has a role in normal immune health and also plays a role in the development of collagen and iron absorption. Including spring onions in a diverse diet can also help you achieve your daily nutrient needs.
Supports Healthy Digestion.
Spring onions are a source of dietary fibre, which in turn supports regular bowel movements and contributes to a healthy digestive system. Also, they have prebiotic elements that feed the good bacteria in the gut.
May support cardiac health.
Spring onions, which we also term green onions, have antioxidants and sulfur-containing compounds, which are of interest to researchers for what they do for the heart. They may be included in a veggie-rich diet, which in turn will support an overall healthy approach to food. At the same time, though, spring onions are not put forward as a cure for high cholesterol or blood pressure.
Support healthy bones.
Vitamin K is a star in spring onions. It plays a key role in normal blood clotting and bone health. Also, by including vitamin-K-rich vegetables in a balanced diet, you may note that your bone health improves.
Provides anti-ageing protection of the skin.
Spring greens have compounds like quercetin and other flavonoids. Antioxidants, which in turn protect cells from free radical-induced stress, play a role. This is also a reason that we see value in a wide range of colored veggies in our daily diet.
May aid in weight management.
Spring onions, which are low in calories and high in fibre, may be a great addition to your meals if you are trying to increase your veg intake without the extra calories. Also, they do very well as a flavorful alternative to heftier toppings and sauces.
How do you include spring onion in your diet?
Spring onions are very versatile. Put them in salads raw, use in omelettes, add to soups and stir-fries, and steam them and put over rice and noodles. I love to put in fresh spring onions at the end of cooking, which I do mostly for the crunch and mild flavour that stands out.
Are There Any Side Effects?
For a great many people, spring onions fit well into a regular diet. Some people may react with gas, bloating or digestive issues when they eat large amounts. Also, if you are taking certain medications, which include blood thinners or drugs that lower blood sugar, you should talk to your health care provider before making significant dietary changes.
Final Thoughts
Spring onions, which may be few in number but are very nutritious, are a great addition to your daily menu. They pack in vitamin C, vitamin K, fibre and antioxidant plant compounds, which in turn make them a great choice for a balanced diet. Also, they are cheap, easy to prepare and very versatile, which takes them from breakfast dishes to dinner recipes. For me, that combo of nutrition, convenience and fresh flavour that spring onions bring makes them a simple choice to have in the kitchen all year round.
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