It’s crisp, green, and surprisingly overlooked.
While trendy superfoods like kale and avocado take center stage, there are also low-calorie veggies that pack a flavorful punch along with their health perks.
Just remember to take a breath when you hit the grocery store.
What is a spring onion?
Think of spring onions as more mature green onions. They’re often mistaken for each other, but spring onions have small light bulbs at their base.
These onions are sweeter and milder than standard onions, yet their green tops deliver a stronger flavor. Around the globe, they’re used as a garnish, flavor enhancer, and can even be the star of many East Asian dishes.
Sure, they might make you tear up, but they’re definitely kinder than regular onions. That’s because spring onions have lower levels of the enzymes and sulfur compounds that trigger tears when you chop them.
What are the health benefits of spring onions?
Spring onions are a member of the allium family, which also includes garlic, shallots, and chives.
Allium veggies are known for their antioxidants that may support immune health and help reduce the risk of various conditions like inflammation, cancer, and heart disease, as noted by a nutrition expert.
There’s still some debate about how this works, but one compound, allicin, seems to be particularly significant. It’s what gives allium their distinctive flavor and may help stop cells from turning cancerous or slow tumor growth.
Spring onions are also abundant in antioxidants such as flavonoids and polyphenols, which help neutralize free radicals. These unstable molecules can harm cells and increase the risk of chronic disease.
Their fiber content is impressive too. One cup of chopped spring onions can provide around 10% of the recommended daily intake. This fiber can help lower cholesterol, regulate blood sugar levels, improve digestion, and aid in weight management by keeping you feeling full.
But there’s more. They are loaded with vitamin K, which supports bone health and might help ward off osteoporosis.
You’ll also find good amounts of vitamin A and plant compounds like carotene, lutein, and zeaxanthin, all known for promoting eye health and protecting against age-related issues like macular degeneration.
With added vitamin C and quercetin—both solid immune boosters—spring onions are a tiny powerhouse that may help combat bacteria, fungi, and viruses.
It’s clear why spring onions have been part of traditional medicine for centuries to tackle ailments like colds and stomach issues. But to really reap the benefits, you’ve got to eat them regularly. Sprinkling a few on a baked potato doesn’t quite count.
Is there a risk of eating spring onions?
While they have benefits, there are things to be aware of.
For those who suffer from Irritable Bowel Syndrome (IBS), spring onions can exacerbate symptoms.
They may also lead to heartburn for people with gastroesophageal reflux disease, and in rare circumstances, could trigger an allergic reaction. These reactions can manifest as rashes, swelling, and even serious cases like anaphylaxis.
Moreover, people can experience general intolerance to allium vegetables, resulting in bloating and discomfort—especially when consumed in large amounts.
Another point to consider is their interaction with medications. Spring onions have mild anticoagulant properties that can help prevent blood clots, which could be problematic for those on blood thinners like warfarin, increasing bleeding risk.
