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Onions and the Cretan Bowl Diet…Onions are probably one of the most flavoursome of all vegetables and certainly add taste to most dishes. Either raw in salads or cooked in casseroles or with fried foods they are simply delicious. Onions contain Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C. Vitamin B1 (Thiamine) is important in the production of energy and assists cells in converting carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Shortage of thiamine can cause weakness and fatigue. Vitamin B3 (Niacin) assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. Vitamin B9 has forms named Folate and Folic Acid. Folate occurs naturally in fresh foods, whereas Folic Acid is the synthetic form found in supplements. The body needs Folate to produce red blood cells, as well as components of the nervous system. It helps maintaining normal brain function, and is a critical part of spinal fluid. Folic Acid is vital for proper cell growth and development of the embryo, so it is important for women to have enough Folate/Folic Acid in their bodies both before and during pregnancy. 
Vitamin C is an important vitamin in that it plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer.
Onions also contain Copper, Manganese, Phosphorus and Potassium. Copper is needed for the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. Manganese functions in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Phosphorus, in conjunction with calcium, is necessary for the formation of bones and teeth and of the nerve cells. Phosphorus is second to calcium in abundance in the body. Potassium is an essential mineral for the growth and maintenance of the body. It is needed to maintain a normal water balance between the cells and body fluids. Potassium also plays an essential role in proper heart function. Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.
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