It\u2019s common for home cooks to remove and throw away the outer onion peel before they add the vegetable to a dish\u2014but doing so could mean missing out on a host of health benefits.\n<\/p>\n
If you enjoy the taste, onion skins can be a great source of a number of anti-inflammatory nutrients, Erin Palinski-Wade, RD, CPT<\/a>, a New Jersey-based dietitian and author,\u00a0told\u00a0Health.\n<\/p>\n \u201cThe outer skins of onions are nutritional powerhouses compared to the inner layers,\u201d she said.\n<\/p>\n Here\u2019s what you need to know about why onion skins can be so good for your health, and how to incorporate them into your cooking.\n<\/p>\n Yellow, red, and white onions all have top layers that are usually thin and light in color, though depending on when the onion was grown, the peel can sometimes be multi-layered and darker in color.\n<\/p>\n They\u2019re usually discarded, but vegetable and fruit byproducts like skins and peels are often rich in bioactive compounds, antioxidants<\/a>, and other nutrients. Onion skins are no exception.\n<\/p>\n \u201cThe\u00a0key nutritional components\u00a0of onion skins are fiber, some minerals like calcium<\/a> and zinc, and bioactive compounds like flavonoids,\u201d Megan Meyer, PhD<\/a>, a communication consultant and nutritional immunology researcher based in North Carolina, told Health.\n<\/p>\n Onion skins also contain vitamins A, C, and E, Palinski-Wade added.<\/p>\n They Can Provide a Boost in Antioxidants <\/p>\n As Palinski-Wade mentioned, the outer layers of an onion are rich in antioxidants. In particular, red onion skins are a good source of a flavonoid called anthocyanin, while other peels are a good source of a flavonoid called quercetin<\/a>.\n<\/p>\n Both anthocyanin and quercetin can help get rid of disease-causing free radicals<\/a> in the body, meaning they may be able to support heart health, suppress inflammation<\/a>, and lower the risk of cancer, diabetes, and other conditions.\n<\/p>\n Flavonoids can be found in the rest of the onion, but at lower concentrations. In fact, a powder made of onion skin can contain over a dozen times more quercetin than the inner layers.\n<\/p>\n Because of these high levels of flavonoids and other antioxidants, researchers are investigating whether onion peel extract (in capsules, for example) may be able to boost health. Data suggests it may have antimicrobial and neuroprotective\u00a0properties, as well as help protect against certain kinds of cancer, high blood sugar, high cholesterol<\/a>, obesity, and erectile dysfunction<\/a>.\n<\/p>\n They Can Help You Reach Your Fiber Goals <\/p>\n When compared to the inner layers, onion skins have the most dietary fiber, research has shown.\n<\/p>\n Though the large majority of Americans fall short on their recommended fiber intake<\/a>, studies have linked a high-fiber diet to better bowel movements, more stable blood sugar, lower cholesterol, cancer prevention, greater satiety, and more.\n<\/p>\n They Can Help Eliminate Food Waste <\/p>\n A major bonus of adding onion skins to your diet is that they can help you reduce food waste, Meyer said.\n<\/p>\n \u201cIn some countries, it\u00a0is estimated that 300\u2013500 kilograms of onion skin is wasted every day. In the U.S.,\u00a0about 30\u201340% of the food supply\u00a0is wasted,\u201d she said. \u201cSo\u00a0I love finding new ways to use up all parts of a food.\u201d\n<\/p>\n Beyond people making changes in their own kitchens, some groups are finding ways to add onion skins into other processed foods, which both reduces waste and boosts nutritional value.\n<\/p>\n \u201cSpecifically,\u00a0a study\u00a0using onion skin as an ingredient in fortified pasta found that it improved the nutritional properties of the pasta,\u201d Meyer explained. \u201cBecause of this, onion skins have been incorporated into foods like gluten-free bread, wheat bread, and meat patties.\u201d\n<\/p>\n Onion skins can be safe to use in small amounts, however, eating them raw isn\u2019t recommended. That\u2019s because they\u2019re hard to chew, and may pose a choking risk, Palinski-Wade said.\n<\/p>\n They\u2019re also more difficult to digest, she explained, \u201cparticularly for those with sensitive stomachs or irritable bowel syndrome<\/a>.\u201d\n<\/p>\n It\u2019s true that the added fiber from onion skins can be good for digestion, Meyer noted, but it\u2019s important to start small and see how your body responds.\n<\/p>\n Another potential risk? Pesticide residue, Palinski-Wade said. For that reason, she recommends choosing organic onions or washing the skins very thoroughly<\/a>.\n<\/p>\n Onions have also been involved in a number of food recalls recently, and the outer layers have a higher likelihood of being contaminated with bacteria. While there isn\u2019t much you can do, Meyer said it\u2019s important to practice safe food handling, which follows four steps: clean, separate, cook, and chill.\n<\/p>\n