Spring Into Good Health – Hari Pyaz Benefits

Native to Asia, spring onions (known as scallions or green onions) are an essential ingredient in many Chinese dishes. In Pakistan spring onions (Hari Pyaz) are available almost all year round and are usually used in curries, daal and salads. That contains essential nutrients that provide several health benefits.

Ensures heart health. The antioxidants and vitamin C in spring onions are believed to reduce the risk of strokes and cardiac arrest. Furthermore, spring onions contain sulphur compounds which help maintain blood pressure and cholesterol levels-tow primary causes of heart attacks and cardiovascular disease.

Improves eyesight. Spring onions contain vitamin A and cartoneids which prevent age-related macular degeneration and cataracts. It is recommended that people suffering from weak eyesight should eat spring onions at least once a week as they help maintain and improve vision and overall eye health.

Boosts bone health. Due to the presence of vitamin K, spring onions help maintain bone density, strengthen muscles and reduce joint inflammation. This makes them ideal for people suffering from bone or joint-related diseases such as osteoporosis.

Prevents infection. This is due to the presence of antibacterial and antiviral compounds which are believed to prevent the occurrence of a host of diseases (including asthma allergies and colds),as well as vitamin C, which is an effective immunity booster.

Regulates blood sugar.  Studies have shown that the Sulphur compounds in spring onions help regulate sugar levels in people suffering from type 2 diabetes; research further suggests that regular intake of spring onions can ward off as well as complications associated with the disease.

Calories = 32

Nutrients Amount %RAD*
Total fat 0.2g 0%
Protein 1.8 4%
Total Carbohydrate 7.3 g 2%
Dietary fiber 2.6 g 10%
Calcium 72 mg 7%
Folate 64 mcg 16%
Iron 1.5 mg 8%
Phosphorus 37 mg  4%
Potassium 276 mg 8%
Vitamin A 997 IU 20%
Vitamin C 18.8 mg 31%
Vitamin K 207 mcg 259%

By Rubiya Naveed