Scallions: The Flavorful Greens with Nutrient-packed Benefits
Scallions, often referred to as green onions, are a common staple in kitchens worldwide. While they are closely related to onions, scallions have a milder taste and are often used both raw and cooked to enhance the flavor of various dishes. Here’s what you need to know about the characteristics, health benefits, and nutritional content of this versatile vegetable.
Characteristics
- Type: Allium Vegetable
- Origin: Central Asia
- Color: Green stalks with white bulbs
- Flavor: Mild, slightly sweet and tangy
- Texture: Crisp and juicy
- Shelf Life: Up to 1 week in the refrigerator
- Uses: Salads, stir-fries, garnishes, and sauces
Health Benefits
1. Rich in Vitamins
Scallions are a good source of vitamins A, C, and K, which are essential for various bodily functions including immune support, blood clotting, and vision.
2. Supports Digestive Health
High fiber content in scallions helps in digestion and may reduce the risk of developing certain digestive disorders.
3. Boosts Immunity
The vitamin C content in scallions acts as an antioxidant and plays a role in enhancing the immune system.
4. Good for Bone Health
Vitamin K in scallions contributes to bone health by aiding in bone mineralization.
5. Lowers Blood Pressure
Scallions contain potassium that helps in lowering blood pressure and improving heart health.
6. Anti-inflammatory Properties
The antioxidant quercetin in scallions has anti-inflammatory effects and may help in reducing inflammation in the body.
Nutritional Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 32 | 1.6% |
| Protein | 1.8g | 3.6% |
| Total Fat | 0.2g | 0.3% |
| Carbohydrates | 7.3g | 2.4% |
| Fiber | 2.6g | 10.4% |
| Sugars | 2.4g | – |
| Calcium | 72mg | 7.2% |
| Iron | 1.5mg | 8.3% |
| Magnesium | 20mg | 5% |
| Phosphorus | 29mg | 2.9% |
| Potassium | 276mg | 7.9% |
| Sodium | 16mg | 0.7% |
| Zinc | 0.4mg | 2.6% |
| Vitamin C | 18.8mg | 31.3% |
| Vitamin A | 997 IU | 19.9% |
| Vitamin K | 207µg | 259% |
| Thiamine (B1) | 0.05mg | 3.3% |
| Riboflavin (B2) | 0.04mg | 2.4% |
With their versatility and nutritional profile, scallions make for a valuable addition to any diet. Whether you use them as a garnish or as a key ingredient, these greens pack both flavor and health benefits in every bite.
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