Nutritional Powerhouse

Onions are a nutritional powerhouse.  Naturally fat and cholesterol free, low in sodium, a source of fibre, vitamin C and B6, potassium, folate, calcium and iron. Despite being packed with nutritional benefits and flavour, they remain low in calories.


Onions contain the flavonoid quercetin, an antioxidant that according to research studies helps to eliminate free radicals in the body, and delay or slow the oxidative damage to cells and tissue. While research continues to understand both the health benefits, and levels present, what we know is: quercetin diglucoside is present in all New Zealand onions. Brown Onions contain more quercetin than red onions. Mincing the onion and frying it retains higher levels of quercetin.


Onions contain organosulfur compounds that are known to lower blood pressure and cholesterol levels. Research continues in this area, both for organosulfur’s specific impact on humans and the levels contained in New Zealand grown onions. Considerations such as where the onion is grown, the onion variety, and whether it is from the main or late harvest impact the levels of organosulfur present.


Onions are a particularly rich source of fructans, and studies have shown that fructans can have positive effects on gut health. Regular consumption of onions may help to increase the diversity of gut bacteria, improve bowel regularity, and reduce inflammation in the gut. Fructan levels are higher in Brown Onions than in Red Onions, and Stoplight, PLK, and Rhinestone varieties are the star performers when it comes to fructan levels. 

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