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| ONION |
- Onions belong to the Allium family of plants, which also includes chives, garlic, and leeks. These vegetables have characteristic pungent flavors and some medicinal properties.
- Onions vary in size, shape, color, and flavor. The most common types are red, yellow, and white onions. The taste of these vegetables can range from sweet and juicy to sharp, spicy, and pungent, often depending on the season in which people grow and consume them.
- Farmers have cultivated allium vegetables for centuries. According to the Food and Agriculture Organization of the United Nations, China is the biggest producer of onions worldwide.
- It is common knowledge that chopping onions causes watery eyes. However, onions may also provide potential health benefits. These may include reducing the risk of several types of cancer, improving mood, and maintaining skin and hair health.
- In this article, we discuss the possible benefits of onions, their nutritional content, and how to include more of them in the diet.
Skin and hair :
- As a good source of vitamin C, onions may support the building and maintenance of collagen.
- Collagen provides structure to skin and hair.
Blood pressure moderation :
- A 2019 review found that quercetin, a compound in onion skin, had links to lower blood pressure when the researchers extracted it and administered it as a supplement.
- However, the study did not examine the potential effects on blood pressure of eating onion as part of the diet rather than taking quercetin in supplement form.
Nutrition :
- Onions are a nutrient-dense food, meaning that they are high in vitamins, minerals, and antioxidants while being low in calories.
One cup of chopped onion provides:
- 64 calories
- 14.9 grams (g) of carbohydrate
- 0.16 g of fat
- 0 g of cholesterol
- 2.72 g of fiber
- 6.78 g of sugar
- 1.76 g of protein
Why does chopping onions cause tears?
- Onions have a reputation for making people cry during the cutting or chopping process. This response occurs due to the presence of a gas called syn-Propanethial-S-oxide.
- This chemical is a compound liquid that acts as a lachrymatory agent, meaning that it causes tears or stings the eyes.
- To reduce tears during chopping, the National Onion Association recommend chilling an onion for 30 minutes then cutting off its top. The person should then peel the outer layer of the onion and leave the root intact, as this part has the highest concentration of lachrymatory agents.
- Despite the tears that they can produce, onions can be a healthful addition to any eating plan. However, a person’s overall eating pattern is most important in disease prevention and good health.
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| POTATO |
- Potatoes are edible tubers, available worldwide and all year long. They are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.
- The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.
- However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.
- Potatoes were first domesticated in the Andes in South America up to 10,000 years ago. Spanish explorers introduced them to Europe in the early 16th century.
- They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 35 kilograms (kg) of potatoes every year. They are an important staple food in many countries around the world.
- A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake.
- A baked potato on a winter’s day makes an economical, warming, and nutritious treat.
Nutrition :
- How healthful a potato is in the diet depends to some extent on what is added or how it is cooked. Oil, sour cream, and butter all add calories, but the plain potato itself is relatively low in calories.
- It also provides important nutrients, such as vitamin C, vitamin B6, and various minerals.
- A 100-gram (g) or 3.5- ounce serving is a little more than half of a medium size potato. This much white potato, baked with skin, contains.
- 94 calories
- 0.15 grams of fat
- 0 grams of cholesterol
- 21.08 grams of carbohydrate
- 2.1 grams of dietary fiber
- 2.10 grams of protein
- 10 milligrams (mg) of calcium
- 0.64 mg of iron
- 27 mg of magnesium
- 75 mg of phosphorus
- 544 mg of potassium
- 12.6 mg of vitamin C
- 0.211 mg of vitamin B6
- 38 micrograms (mcg) of folate
Tips :
- According to the USDA, over half of all potatoes in the U.S. are sold for making French fries.
- However, French fries are not the only or best option.
- There are many cheap and easy ways to incorporate potatoes into a healthful diet.
- Potatoes should be stored between 45 to 50 degrees Fahrenheit, or between 7 and 10 degrees Celsius, in a dark, dry environment, such as a cellar or pantry.
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| TOMATO |
- A tomato is a nutrient-dense superfood that offers benefit to a range of bodily systems. Its nutritional content supports healthful skin, weight loss, and heart health.
- Despite the popularity of tomatoes, it was only 200 years ago that they were thought to be poisonous in the United States (U.S.) This is likely to be because the plant belongs to the toxic nightshade family.
- Tomatoes are now the fourth most populer fresh-market vegetable behind potatoes, lettuce, and onion. This article will examine their powerful health benefits, nutritional content, ways to include more tomatoes in the diet, and the risks of tomato consumption.
- Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.
- Tomatoes are packed with nutrients.
One cup of chopped or sliced raw tomatoes contains
- 32 calories (kcal)
- 170.14 g of water
- 1.58 g of protein
- 2.2 g of fiber
- 5.8 g of carbohydrate
- 0 g cholesterol
Tomatoes also have a wealth of vitamin and mineral content, including:
- 18 mg of calcium
- 427 mg of potassium
- 43 mg of phosphorus
- 24.7 mg of vitamin C
- 1499 international units (IU) of vitamin A
Tomatoes also contain a wide array of beneficial nutrients and antioxidants, including
- alpha-lipoic acid
- lycopene
- choline
- folic acid
- beta-carotene
- lutein
- The cooking of tomatoes appears to increase the availability of key nutrients, such as the carotenoids lycopene, lutein, and zeaxanthin. Stewed tomatoes provide more lutein and zeaxanthin than sun-dried tomatoes and raw cherry tomatoes.
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Carrot
The nutrition facts for two small-to-medium raw carrots (100 grams) are:
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