11 Amazing Benefits Of Spring Onions



Published on: 09-Jan-2023


10 min read


Updated on : 02-Dec-2023




Rishi Singh


11 Amazing Benefits Of Spring Onions

11 Amazing Benefits Of Spring Onions

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The onion family of vegetables is a vital element in kitchens worldwide, is extensively used in many different regional cuisines and is a wonderful gift of health from mother nature. Spring onions are an additional member of the allium botanical family, including onions, garlic, shallots, and chives.

Nutrient-dense and loaded with essential vitamins and minerals, spring onions, also called scallions or green onions, are the most common ingredient in Chinese cuisine. The spring onion's white bulb and green leafy portion are both edible. It can be cooked and eaten raw and is milder than a typical red onion.

Table Of Contents

1. Nutritional Value Of Spring Onions

2. Health Benefits Of Spring Onions

3. Culinary Uses Of Spring Onions

4. Dietitian’s Recommendation 

5. The Final Say

6. FAQs

Nutritional Value Of Spring Onions

The essential vitamins A, C, K, B9, and B6, as well as calcium, iron, zinc, and potassium, are all abundant in spring onions. The phytonutrient in the green scallion, such as flavonoids kaempferol, quercetin, anthocyanins, and phenolic compounds, are derived from plants and have potent antioxidant, anti-inflammatory, and antimicrobial properties that help in liver detox. Spring onions are also found to help reduce the risk of heart attacks, stroke, and other medical conditions because of their nutritional value. The following nutrients can be found in 100 g of spring onions:

  • Total Calories- 32 kcal
  • Protein- 1.8 g
  • Carbohydrate- 7.3 g
  • Fibre- 2.6 g    
  • Vitamin A- 997 IU
  • Vitamin C- 18.8 mg
  • Vitamin K- 207 mcg
  • Riboflavin- 0.08 mg
  • Folate- 64 mcg
  • Niacin- 0.52 mg
  • Calcium- 72 mg
  • Iron- 1.48 mg
  • Magnesium- 20 mg
  • Phosphorus- 37 mg
  • Potassium- 276 mg
  • Sodium- 16 mg
  • Zinc- 0.39 mg

Health Benefits Of Spring Onions

Spring onions have many health benefits because of their high nutritional content:

1. Helps In Boosting Immunity

Eating half a cup of spring onions for healthy adults will meet their daily vitamin C needs. White blood cells in the body use vitamin C to improve immunity and enhance iron absorption for improved blood circulation. In addition, vitamin C is a crucial antioxidant for removing toxins from the body and is necessary to promote the development and growth of tissues.

2. Maintains Heart Health

Spring onions help to maintain normal blood pressure because they naturally contain a lot of potassium. In addition, it increases the production of good HDL cholesterol, decreases the amount of harmful LDL cholesterol, and stimulates the heart's muscles. Scallion is also very helpful in reducing the risk of heart attacks, stroke, and medical conditions, which helps people live longer and in better health.

3. Relieves Muscle Cramps

According to ICMR studies, spring onions contain magnesium, a crucial mineral for healthy muscle function. This green vegetable is a great choice to ease muscle cramps and soreness because it contains a significant amount of magnesium. Additionally, spring onion soup can immediately relieve symptoms of pain and discomfort after a vigorous workout when the muscles in the arms and legs are strained.

4. Relieves Constipation 

When consumed with heavy meals, scallions' valuable dietary fibres help to ensure regular bowel movements. This is essential to control kidney function and filter out all harmful waste after food digestion and nutrient absorption. Additionally, it effectively treats digestive problems like indigestion and constipation.

5. Strengthens Joints And Bones

The calcium in spring onions is assimilated by the body's bones, assisting in maintaining ideal bone density for daily activities and flexible, unrestricted movement. In addition, because spring onions have a very high potassium content, they help the body's cells and tissues absorb more minerals, which benefits bone health.

According to Tsanova's research, spring onions may treat rheumatoid arthritis and osteoarthritis by reducing discomfort and inflammation. However, a more in-depth study is needed to support these claims scientifically.

6. Treats Urinary Tract Infection (UTI)

Spring onions provide abundant vitamin C, which has anti-inflammatory properties to lessen bladder swelling, which affects more women than men. Additionally, the body can be cleansed of harmful bacteria and free radicals because of its antioxidant properties.It ensures proper waste and unnecessary food residue elimination from the body and preventing buildup in the system.

7. Aids In The Treatment Of Anaemia

Vitamin C serves a vital role in the body by improving iron absorption from food. Anaemia is a bodily condition lacking enough red blood cells to carry nutrients and oxygen to all cells and tissues, which is brought on by an iron deficiency. Scallions will ensure adequate dietary iron absorption into the body, encourage the production of red blood cells, and facilitate blood flow.

8. Decreases Skin Inflammation

The essential amino acids found in spring onions help to build healthy skin cells and suppress any redness and swelling that might otherwise appear on skin exposed to abrasive environmental conditions. Because of its high flavonoid content, it has antioxidant properties that can help prevent free radical damage, reduce acne, scars, and dark spots, and soothe irritated skin.

According to a NIN study, these bioactive substances, such as thiosulphates, may have anti-inflammatory properties. However, more research is required to substantiate these claims.

9. Efficaciously Fights Cancer

Scallion's natural dietary fibres prevent colon cancer and improve gut health. Various potent nutrients, including bioflavonoids, a group of plant-based antioxidants, are abundant in spring onions. These significantly lessen the symptoms of pancreatic and intestinal cancer signs and symptoms. Spring onions also eliminate extra oestrogen, a breast development female reproductive hormone, to prevent breast cancer.

Journal of Nutrition studies reveal it contains substances like allyl sulphide and flavonoids that fight against the enzymes that produce cancer cells and prevent cancer. 

10. Helps With Weight Loss

The spring onion is incredibly rich in natural fibre. These take some time to digest completely, which controls appetite. To transform them into simpler forms for simpler processing, teeth must grind them more thoroughly. In turn, this prevents impulsive cravings for junk food. Additionally, scallion controls lipid metabolism in cells and tissues and lowers blood sugar and starch levels.

11. Oxidative Stress And Spring Onions

According to studies, spring onions may contain various phenolic compounds contributing to their antioxidant activity. The spring onion's antioxidant capacity might combat free radicals. Free radicals may increase the body's oxidative stress, primarily resulting in tissue and cell damage and promoting many disease growth. Spring onions contain antioxidants that may aid in lowering oxidative stress. However, more research is necessary before spring onions can be considered effective in this case.

Culinary Uses Of Spring Onions:

Spring onions are widely used all around the world to flavour a variety of foods. Especially in India, it is used in many dishes, and it can be used to flavour:

  • Salads
  • Soups
  • Stir-fries
  • Fried, steamed or boiled vegetables

Dietitian’s Recommendations

Spring onions are very nutritious and contain many valuable compounds which are incredibly beneficial for your health. Spring onions are widely used in India in many recipes, and many unique dishes are prepared using these. Therefore, because of its versatility and nutritional benefits, I recommend adding these to your daily meals in various forms. 

The Final Say

Without a doubt, spring onions add a delicious flavour and enticing aroma to food, whether it be soups, salads, curries, noodles, or fried rice. This allium species, a protuberant green vegetable related to the onion family, is a balanced source of vitamins A, C, K, folate/B9, minerals calcium, iron, and phosphorus, as well as a wide range of plant-based antioxidants. Spring onions are undoubtedly a nourishing bounty, boosting immunity, strengthening bones and joints, encouraging weight loss, digestion, heart wellness, and even preventing cancer. Add the flavourful spring onions to your regular diet in moderation to reap their wonderful benefits for overall health and well-being while avoiding any adverse side effects.


1. Are spring onions safe to eat raw?

Yes, it is safe to eat them raw. You can eat both the parts, the long slender green leaf or the small white bulb, raw or cooked.

2. Is it good to eat spring onion?

It is good to eat spring onions as they are an excellent source of calcium and vitamin C. They are also rich in vitamins A and B6, dietary fibre, and other minerals. Onions also have antioxidants and compounds that fight inflammation and reduce cholesterol levels which helps lower the risks of heart diseases.

3. Is spring onion a superfood?

Yes, spring onions are considered an enriching superfood because of their nutritional value. They provide health benefits to the body and help in preventing several diseases. They are rich in plant fibre, antioxidants, vitamins and minerals, offering impressive health benefits.

4. Are spring onions a good choice for kidney health?

Yes, they are an excellent choice for kidney health because of their low potassium content.

5. Is spring onion good for the thyroid?

Spring onions help in keeping our bodies healthy and active. Thyroid concerns can be taken care of with the help of spring onions; you can use these to increase the stimulation of the gland. Onions also help in improving health and balancing hormones. Spring onions have a positive impact on your thyroid health.

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