It’s amazing to me how many times I read about the powers of a new nutritious “super food.” It could be a tiny berry from South America, a wild green foraged from the forest, or an ancient grain discovered by archeologists. Are they super interesting? Yes. Could they be super high in antioxidants or other vital nutrients? Yes. Do they taste good? Maybe. Are they a practical part of our everyday meals? No.
As a registered dietitian, what matters to me are criteria that matter to the majority of us looking for good-tasting, healthy foods. These foods should be super tasty, super easy to prepare, super nutritious, super easy to find and super affordable.
From peaches and peanuts to rice and beans, there are many commonly consumed foods that provide great taste and health benefits. So, as an example, let’s peel back the layers of the humble onion.
Onions are pretty super
Onions are fat free, sodium free and low in calories but provide a big flavor punch. One medium onion — one cup chopped — contains only 64 calories. Onions are a good source of vitamin C, fiber and the mineral potassium, which is important for blood pressure control. Research has linked onion consumption to lower rates of heart disease, diabetes and certain cancers. One of the natural phytonutrients in onions, called quercetin, has anti-inflammatory and anti-microbial properties linked to fighting disease.
Red, white, yellow or purple onions come in a huge variety of sizes and sweetness.
“From raw to roasted, caramelized or pickled, onions are unique in the vegetable kingdom,” said Kim Reddin who blogs as Onionista for the National Onion Association. “Onions are eaten all around the globe. In fact, when I look at an onion, I picture a map of the world.”
Just learning to cook? Reddin suggested grabbing an onion. “An onion is a great teaching tool. They’re inexpensive so you can use a lot of them to practice knife skills, how to sauté and other basic cooking techniques.”
Yes, they’re tasty and healthy. But, onions are not “super” at fighting the flu as falsely claimed. Based on a myth rampant on the Internet, placing a cut raw onion in a room will not pull germs from the air.
If fear of bad breath keeps you away from raw onions, try following with a bite of fresh parsley. “I wish they still garnished plates with a sprig of parsley,” saID Reddin. “It’s not just a decoration. It was there as a palate cleanser and to aid digestion.” Parsley, the new super food?
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