Onion (कांदे)

What makes onions truly stand out isn't just their basic vitamins, but their unique plant compounds:

• Fructans (Prebiotics): Onions are one of the main dietary sources of fructans. These are soluble prebiotic fibers that feed the friendly bacteria in your gut, supporting digestive health.

• Quercetin: A powerful antioxidant flavonoid concentrated heavily in onions (especially in the outer layers and in red onions). It has been studied for its ability to lower blood pressure and improve heart health.

• Sulfur Compounds: The same compounds that make you cry when you chop them (like thiosulfinates) are responsible for many of their health benefits, including antimicrobial properties and potential blood-sugar-regulating effects.

Pro Tip: Try not to over-peel your onions. The outer fleshy layers contain the highest concentration of antioxidants like quercetin. Peeling off too many layers can mean throwing away a significant chunk of their nutritional value!