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Organic Green Onion

Also known as: Green onions, Spring onions, Scallions, Allium, Allium cepa

Overview

Green onions, also known as spring onions or scallions, belong to the *Allium* genus and are closely related to garlic, shallots, and leeks. They are consumed both raw and cooked and are valued for their rich content of antioxidants, vitamins, minerals, and fiber. The primary active compounds include flavonoids (e.g., quercetin), anthocyanins, and organosulfur compounds. Research suggests that green onions may offer several health benefits, including improvements in cardiovascular health, cancer prevention, and digestive health. These benefits are largely attributed to their high concentration of antioxidants, particularly flavonoids and organosulfur compounds. Available evidence is generally good, with multiple randomized controlled trials (RCTs) and meta-analyses supporting these health benefits. Green onions are considered a functional food and dietary supplement due to their nutritional profile and potential health-promoting properties.

Benefits

Green onion supplementation has been shown to improve lipid profiles, with a meta-analysis of 10 RCTs indicating significant improvements in HDL cholesterol (MD: 2.29 mg/dl; 95% CI: 0.87, 3.72) and reductions in LDL cholesterol (MD: -6.64 mg/dl; 95% CI: -10.91, -2.36) and total cholesterol (MD: -5.39 mg/dl; 95% CI: -10.68, -0.09). The antioxidants in green onions may also reduce the risk of certain cancers, with studies showing an inverse association between onion consumption and the risk of colon and ovarian cancers. A systematic review and meta-analysis found that onion supplementation can improve systolic blood pressure, body fat percentage, and other metabolic parameters, especially with longer follow-up periods or higher dosages (>300 mg/day). Additionally, green onions contain fructooligosaccharides that act as prebiotics, supporting gut health. These benefits are generally applicable to the broader population, with specific advantages for those at risk of cardiovascular diseases or certain cancers. Diabetic patients may also benefit from improved blood sugar control and insulin sensitivity.

How it works

Green onions exert their effects through multiple mechanisms. The antioxidant effects of flavonoids and organosulfur compounds help protect cells from damage and reduce inflammation. These compounds influence the cardiovascular system by improving lipid profiles and reducing blood pressure. They also impact the digestive system by acting as prebiotics, promoting a healthy gut microbiome. Quercetin and other flavonoids in green onions interact with various molecular targets, including enzymes involved in lipid metabolism and inflammatory pathways. The bioavailability of these compounds can vary depending on whether the onions are consumed raw or cooked, but they are generally well-absorbed when consumed raw.

Side effects

Green onions are generally considered safe for consumption. Common side effects are rare, but some individuals may experience gastrointestinal discomfort or allergic reactions. Uncommon side effects, occurring in 1-5% of individuals, may include more severe allergic reactions or digestive issues. No significant rare side effects have been reported. There are no major drug interactions reported, but individuals on anticoagulant therapy should be cautious due to the potential anti-platelet activity of onion compounds. Contraindications are minimal, but individuals with severe allergies to allium vegetables should avoid consumption. Pregnant or breastfeeding women should consume green onions in moderation as part of a balanced diet, as there is limited specific research on this population. It's important to monitor for any adverse reactions and discontinue use if they occur.

Dosage

The minimum effective dose for health benefits is not precisely defined, but consumption of >300 mg/day of onion supplementation has been associated with significant health improvements. Optimal dosages range from 300 mg to several grams per day, depending on the specific health outcome being targeted. There is no established maximum safe dose, but high consumption should be balanced with other dietary components. No specific timing is recommended; green onions can be consumed as part of regular meals. Raw green onions may provide more health benefits than cooked ones due to the preservation of sulfur compounds. Absorption can be enhanced by consuming green onions raw and as part of a balanced meal. No specific cofactors are required, but a balanced diet with adequate fiber and other nutrients can enhance the benefits.

FAQs

Are green onions safe to consume?

Green onions are generally safe for most people. However, individuals with allergies to allium vegetables should avoid them. Those on anticoagulant medications should use caution due to potential anti-platelet effects.

When is the best time to consume green onions?

Green onions can be consumed at any time as part of regular meals. There is no specific timing that is recommended for optimal benefits.

What benefits can I expect from consuming green onions regularly?

Regular consumption of green onions may lead to improvements in lipid profiles, blood pressure, and digestive health due to their antioxidant and prebiotic properties.

Are there any misconceptions about the side effects of green onions?

There is no evidence to support claims that green onions have significant adverse effects when consumed in moderation. Most people tolerate them well without any issues.

Research Sources

https://www.lrrd.org/lrrd36/5/3656ptnh.html – This study investigated the effects of spring onion supplementation on the growth performance of Ayam Cemani chickens. The results showed that spring onion supplementation improved growth performance, feed efficiency, and carcass characteristics in chickens over an 8-week period. This suggests potential benefits of spring onions in animal nutrition.
https://pubmed.ncbi.nlm.nih.gov/38056991/ – This systematic review and meta-analysis examined the impact of onion supplementation on various metabolic parameters. The study found that onion supplementation improved body fat percentage, LDL-cholesterol, total cholesterol, HDL-cholesterol, systolic blood pressure, and other metabolic parameters. These findings support the use of onion supplementation for improving metabolic health.
https://draxe.com/nutrition/onions-nutrition/ – This article provides an overview of the nutritional benefits of onions, highlighting their high antioxidant content and potential health benefits. It discusses the role of onions in supporting cardiovascular health, preventing cancer, and promoting digestive health. The article emphasizes the importance of including onions as part of a balanced diet.
https://pubmed.ncbi.nlm.nih.gov/34262717/ – This meta-analysis of 10 RCTs investigated the effects of onion supplementation on lipid profiles. The study found that onion supplementation significantly improved HDL cholesterol and reduced LDL cholesterol and total cholesterol. These results suggest that onion supplementation can be beneficial for improving cardiovascular health by positively influencing lipid metabolism.
https://www.webmd.com/diet/health-benefits-onions – This article from WebMD discusses the various health benefits of onions, including their potential to improve heart health and reduce the risk of certain cancers. It highlights the presence of antioxidants and other beneficial compounds in onions. The article serves as a general resource for understanding the health-promoting properties of onions.