Spring onions are commonly known as scallion or green onion; they belong to the same family of vegetables as garlic. They not only taste great but are also extremely healthy for the body. In Rwanda, these onions are normally used as one of the ingredients or spice for the famous ‘Isombe’—a local dish made from pounded cassava leaves, however, one can still use them in other dishes. Locally, spring onions go by the name ibitunguru by’icyatsi or ibitunguru by’amababi and provide a unique taste and flavour to the dishes they are added in. Spring onions, nutritionists say, are loaded with essential nutrients like vitamins A, C, B2 or thymine, copper, phosphorus, magnesium, and potassium. The best part about this vegetable is that it is low in calories and can be cooked or eaten raw. Chantal Uwase, a Kigali-based nutrition consultant, says spring onions are an excellent source of vitamin C and calcium. They are also a good source of dietary fibre and vitamins A and B6, thiamine, folate and minerals (potassium, copper, chromium, manganese, iron). She says that the fibre present helps in better bowel movement. “They are loaded with vitamin C and vitamin A, which help in improving the strength of the immune system and protect us from infections,” she says. Also, the sulphur compounds increase the body’s ability to produce insulin, thus help in preventing diabetes. They are known for their antibacterial and antiviral properties that fight against viral infections like cold and help in reducing excess mucus. Green onions are rich in a sulphur-containing compound called allyl sulphide that helps fight free radicals and prevents the growth of enzymes that produce cancer cells. Due to their antibacterial and antiviral properties, spring onions are an excellent medicine to fight against viral and flu. It also helps in reducing excess mucus and fights against the cold. Uwase notes that spring onions are loaded with high levels of vitamin C and vitamin K, both of which are essential for the normal functioning of bones. “Vitamin C helps in synthesis of collagen that makes your bones strong, while vitamin K plays a key role in maintaining the bone density,” she says. It has been established that spring onions are beneficial in relieving gastrointestinal problems, and act as a powerful natural remedy to prevent diarrhoea and other stomach complications. In addition to this, they also improve one’s appetite, and being loaded with fibre, this green vegetable helps your digestive system to function better. Studies have shown that the sulphur compounds present in green onions help in lowering blood sugar levels, this is achieved by increasing the levels of insulin, a hormone, which is essential for transportation of sugar in the blood to the body cells. Besides, they are well-known for anti-bacterial and anti-viral properties and also one of the most commonly used natural remedies to treat viral infections, flu, and common cold among other illnesses. They are also found to stimulate the activity of the respiratory system and aid in expelling sputum
