Scallions are a member of the allium vegetable family – a group of veggies that includes two other flavorful members – onions and garlic. Like their close relatives, scallions not only add flavor, but nutritional benefits as well. What are the health benefits of scallions?
Eating Scallions: What’s So Special about Them?
Onions and garlic have a very powerful flavor that lingers in the mouth – and on the breath. Scallions have a more subdued pungency for the person for who likes flavor that’s a little less overpowering. Scallions, also known as spring onions, are essentially onions harvested before they develop their characteristic bulbs. Scallions are a popular ingredient in Asian cuisine, but they add additional flavor to any meal.
The Health Benefits of Scallions: The Power of Quercetin and Allicin
Because scallions are a member of the allium family, they have similar health benefits to onions and garlic. Scallions are a good source of an antioxidant and anti-inflammatory called quercetin, a natural compound which helps to lower the risk of stomach and colon cancer. A diet rich in quercetin-containing scallions may also lower the risk of heart disease and ease the symptoms of allergy due to their antihistamine-like effect.
Scallions also have another powerful compound called allicin, which benefits the heart by keeping platelet from clumping together to form a clot – and by lowering blood pressure. It also has anti-viral properties that helps to fight off cold and flu viruses. It’s the compound responsible for many of the health benefits of garlic.
Other Health Benefits of Scallions: More Reasons to Eat Scallions
Scallions are a good source of vitamins A, C, K, and folate – and are a decent source of calcium and iron. They add lots of flavor to food at only nine calories per ounce, and they have only trace amounts of fat.
How to Eat Scallions
Chop them up and add them to soups, salads, and stir-fries for a burst of flavor – with almost no calories. Dice them into tiny pieces and stir them into non-fat yogurt along with other spices to make spring onion dip for raw veggies. They also make a pretty garnish.
Eating Scallions: The Bottom Line?
When you’re looking for a healthful, less pungent break from onions and garlic, reach for delicate-tasting scallions instead. They’re flavorful – and good for you.
World’s Healthiest Foods website.