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The humble onion is a mostly forgotten vegetable that can cause strong reactions in many people. Either you love them or you hate them. Perhaps after learning a bit more about this useful vegetable, you may find a few more reasons to love them and make them a regular part of your diet.

Onions are members of the Allium family which includes garlic, leeks, chives, shallots and green onions or scallions. All these vegetables are used primarily to add flavor to our food. However, ancient people used onions and other members of the Allium family for medicinal purposes. They used them to cure headaches, snakebites and soothe upset stomachs and other digestive problems. On some level, they realized onions are just plain good for you.

Today we know that onions really are good for us as they contain several antioxidants like vitamins A, C, and K. They contribute to good eye health, strong bones, help reduce cholesterol, fight cancer and indeed, help improve digestive problems. They have a decent amount of fiber, potassium and folic acid which help our muscles to move and our heart to beat and aids in the development of new cells. Onions have anti fungal and antibacterial properties as well. Some people claim that a raw onion rubbed on an insect bite takes the sting out.

One cup raw onion contains just 64 calories, has nearly 5 grams of protein, 11% of your daily fiber needs, 20% of vitamin C, 4% of calcium and 10% of vitamin B6. A single stalk of a green onion contains 16% of your daily need for vitamin K! What’s not to love?

Onions keep well when stored properly. Buy onions that are smooth, blemish free and heavy for their size. White onions are usually the most pungent, yellow onions are sweeter while red onions are supposed to be mild. I find them to be the hottest. Store them in a cool, dark cupboard until ready to use. Cut onions can be stored in a sealed container in the refrigerator for up to 7 days. Place green onions in a jar of water on a window sill and they will continue to grow and last weeks. Or wrap them in a moist paper towel, put them in a plastic bag and put them in the fridge.

Onions can be a pain to cut up, literally. I have tried goggles (too cumbersome), putting them in the refrigerator for a few minutes before cutting (this works if you can remember to do it) but I have not tried holding a slice of bread in my mouth to catch the fumes. Some onions do not seem to give off as many offensive fumes when cut as others. The best solution is to have someone else cut them up for you!

Onions give flavor to just about any meat dish or casserole. Slice green onions on a salad, an Asian stir fry or any Mexican dish. I like sweet yellow onions sliced and slowly browned in olive oil till they are a nice, deep dark brown. Then I put them on hamburgers or other sandwiches, pizza or casseroles. However you use them, the next time you cook with onions, you’ll know you are adding valuable nutrition to your food!