Photo by Grace Kat via flickr/ BY CC(This article was originally published for the Glencoe Community Garden, September 2013.)
“Why bother using white onions?”
Many thanks to my brother-in-law who asked this question. He is following my blog series on the importance of eating a variety of colorful vegetables and fruits every day. If color in our produce signifies health benefits for us, what could these colorless vegetables possibly offer?
Seems he’s not the only one asking this question. In 2012, Purdue University convened a scientific roundtable, “White Vegetables: A Forgotten Source of Nutrients,” in Chicago, to address the contributions of white vegetables, specifically potatoes, cauliflowers, turnips, onions, parsnips, mushrooms, corn, and kohlrabi. With so much attention, white veggies must have something to offer us. Right?
Turns out they do!
Let’s start with the onion. In addition to adding wonderful flavor, onions are among our best allies against disease. The phytochemicals in onions improve the effectiveness of Vitamin C in the body, improving immunity. Don’t let the strong odor scare you away either. The thiosulfinates that help give the onion its distinctive odor also help protect our hearts. Research has shown that the more bitter and pungent onions are, the more of these disease-fighting chemicals they contain. These protective compounds tend to be more concentrated in the outer layers of the flesh, so try to minimize the layers you peel off when using them.
Onions also contain the powerful antioxidant quercetin that plays a significant role in preventing cancer and possibly heart disease. It is interesting to note that when onions are used in making soup, quercetin does not degrade at low temperatures. Rather, its healing properties are leached into the surrounding broth. Maybe this is one of the reasons chicken soup has been used as a remedy for the common cold for ages! Raw onion, on the other hand, has been shown to encourage the production of good cholesterol (HDL), keeping your heart healthy.
Garlic is another white vegetable containing thiosulfinates. It also has some antibiotic and antifungal properties that are useful for treating skin problems such as psoriasis and athlete’s foot. Garlic’s anti-inflammatory properties help to prevent our blood vessels from being blocked and may also prevent blood clots from forming. While still in its very early stages, research suggests that garlic consumption may actually help to regulate the number of fat cells that get formed in our body. 1
Cauliflower and white cabbage are from the same family as broccoli, kale and brussels sprouts and contain many of the same health benefits. One cup of raw cauliflower, in addition to being packed with powerful antioxidants and fiber, contains 85% of the daily-recommended amount of Vitamin C! It is a great nutritional and low-calorie substitute for the starchier potato. Cabbage, although not very sweet tasting, is known to help reduce sweet cravings.
And let’s not forget parsnips, a root vegetable similar to carrots and beets. They are a great source of fiber and a little sweet. They are also a great source of vitamin C and potassium.
Other white vegetables with health benefits include:
mushrooms
leeks
celery
white parts of cucumbers and zucchini
jicama
jicama
So, while experts recommend eating a variety of colorful vegetables, white vegetable should also be included on a regular basis. They contain a variety of vitamins, minerals and other phytonutrients that are unique to their white color!
Make sure to add some of these healthy white veggies to your menu today. I tend to add garlic and onions to just about everything.
Still stumped on how to use something like parsnips? Here is a wonderful recipe that you can serve as a side dish, but is so deliciously sweet, you might be tempted to save it for dessert! I love these!Cinnamon Parsnips
Yours in Health,
Evey
