The Statue of Liberty of Lake Mendota

This is what will happen when the polar ice melts and sea level rises. Well, not really. It’s just a continuation of a prank that started forty years ago.

In 1978, a student party named Pail and Shovel swept the students election at the University of Wisconsin. During their campaign, the party made absurd promises that included installing escalators on Bascom Hill, painting the curbs fluorescent so drunk students could find their way home from the bars, flooding Camp Randall for faux naval battles and having all deans stuffed and mounted. None of these ever materialized, of course. The party itself was named after its campaign promise to “convert the UW’s budget into pennies for students to collect on Library Mall with pails and shovels.” One of their promises they did make good on was bringing the Statue of Liberty to Wisconsin.

The following winter, in 1979, Pail and Shovel erected a gigantic replica of the Statue of Liberty’s head and torch on the frozen surface of Lake Mendota, in Madison city, creating the illusion that Lady Liberty was emerging from the lake’s bottom. Party leaders Leon Varjian and Jim Mallon spent $4,000 on the Styrofoam structure, a stunt that nearly got them kicked out of office. The sculpture became an instant hit, but arsonist burned it down within the first year.

The original structure in 1979.

The next year, 1980, a fireproof version was installed and the year next as well. But then state regulators demanded the structure be removed from the ice. It continued to appear on the lake occasionally through 2010, after which it stopped.

This year, Wisconsin Union brought Lady Liberty back to Lake Mendota to kick off its annual Winter Carnival, after two decades continuing a tradition that started forty years ago. This time, the structure is made of inflatable plastic. Plastic requires less space to store, compared to the Styrofoam version, and could be inflated and installed faster. Officials hope to bring her back next year as well as part of the annual Winter Carnival tradition.

In another stunt, the Pail and Shovel Party put a flock of one thousand pink plastic flamingos on Bascom Hill in the fall of 1979. Within hours most of the birds were stolen and appeared on lawns throughout the city. Although many students were amused at Pail and Shovel pranks, some were angered at the misuse of student fees. Some sixty students demanded their student fees be returned, and Pail and Shovel responded by issuing sixty checks for ten cents each. Though the Pail and Shovel Party weren’t re-elected for a third term, their pranks live on in stories passed down from students at UW-Madison.

The Statue of Liberty in 2009.

The Statue of Liberty this year, 2019.

Music in The Clouds

In June 1867, James Glaisher, an English astronomer and meteorologists, and an avid balloonist, was floating over Paris in a balloon when he entered a region of dense cloud:

Suddenly, whilst we are thus suspended in the misty air, we hear an admirable concert of instrumental music, which seems to come from the cloud itself and from a distance of a few yards only from us. Our eyes endeavour to penetrate the depths of white, homogeneous, nebulous matter which surrounds us in every direction. We listen with no little astonishment to the sounds of the mysterious orchestra.

This wasn’t the first time Glaisher had heard music when flying through clouds. Five years earlier, Glaisher had taken off in a balloon from Wolverhampton city in England. At an elevation of 12,700 feet, he clearly heard a band of music playing.

In 1867, Glaisher, along with other balloon enthusiasts, notably, Camille Flammarion—a French astronomer, and Gaston Tissandier—a French meteorologist, began a series of experiments with balloon flights, and over two days, flew from Paris to Solingen, near Cologne. Glaisher mentions hearing music and various sounds several times during this trip, while floating above the ground at thousands of feet. “We were serenaded by some excellent orchestral music whilst sailing over Antony and over Boulainvilliers; we were then entirely enveloped by clouds, and about 3,280 feet above each of those towns.”

Glaisher wrote on his memoirs of balloon flight, Travels in the Air:

I find that the intensity of various sounds emitted at the surface of the earth is carried up to very great heights in the atmosphere. The whistle of a locomotive rises to near 10,000 feet, the noise of a railway train to 8,200 feet, the barking of a dog to 5,900 feet; the report of a musket is heard to about the same height; the shouting of men and women can be heard sometimes as high as 5,000 feet, and at this altitude the crowing of a cock and the sound of a church bell are audible. At a height of 4,550 feet the roll of a drum and the music of an orchestra are distinctly heard. At 3,255 feet in altitude, a man's voice may make itself heard; the rolling of a cart on the pavement can be distinguished somewhat higher; and in the stillness of the night the course of a river, or even that of a small stream, produces at this elevation almost the effect of a high waterfall. At a height of 3,000 feet the croaking of frogs in a morass is heard in all its intensity, and even the sharp note of the mole-cricket is distinguished easily at an altitude of 2,500 feet.

What Glaisher and his companions experienced was the effect of humidity on sound level. It has been observed that as humidity increases the sound level also rises. Clouds and fog being more humid “collects sound with such intensity,” explains Glaisher, “that whenever, in passing through a cloud, we have heard a band playing in a town beneath us, the music always seemed to be close at hand.”

“Lower humidity absorbs more sound, especially at higher frequencies, because of "molecular relaxation" in the gases in the air (a level of 10% humidity absorbs the most),” explains NPS. “A substantial change in atmospheric pressure, equivalent to thousands of feet of elevation gain, has a small influence on noise level for most sources, but substantially affects the received levels of those sounds.”

10 Impressive Health Benefits of Apples

Apples are one of the most popular fruits — and for good reason.

They're an exceptionally healthy fruit with many research-backed benefits.

Here are 10 impressive health benefits of apples.

. Apples Are Nutritious

A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1):

• Calories: 95
• Carbs: 25 grams
• Fiber: 4 grams
• Vitamin C: 14% of the Reference Daily Intake (RDI)
• Potassium: 6% of the RDI
• Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don't list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

SUMMARYApples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.

2. Apples May Be Good for Weight Loss

Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2).

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn't (2).

In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3).

Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.

A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of "bad" LDL cholesterol, triglycerides, and total cholesterol than the control group (4).

SUMMARYApples may aid weight loss in several ways. They're also particularly filling due to their high fiber content.

3. Apples May Be Good for Your Heart

Apples have been linked to a lower risk of heart disease (5).

One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels.

They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.

One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.

An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (6).

Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (7).

Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs (8).

However, since this was not a controlled trial, findings must be taken with a grain of salt.

Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9% (9).

SUMMARYApples promote heart health in several ways. They're high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

4. They're Linked to a Lower Risk of Diabetes

Several studies have linked eating apples to a lower risk of type 2 diabetes (10).

In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect (11).

It's possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.

SUMMARYEating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.

5. They May Have Prebiotic Effects and Promote Good Gut Bacteria

Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.

Your small intestine doesn't absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body (5).

New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.

SUMMARYThe type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.

6. Substances in Apples May Help Prevent Cancer

Test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer (11).

Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer (12).

Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects (13).

SUMMARYApples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.

7. Apples Contain Compounds That Can Help Fight Asthma

Antioxidant-rich apples may help protect your lungs from oxidative damage.

A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition (11).

Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions (14).

SUMMARYApples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.

8. Apples May Be Good for Bone Health

Eating fruit is linked to higher bone density, which is a marker of bone health.

Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.

Some studies show that apples, specifically, may positively affect bone health (15).

In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. Those who ate apples lost less calcium from their bodies than the control group (11).

SUMMARYThe antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.

9. Apples May Protect Against Stomach Injury From NSAIDs

The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.

A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs (11).

Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful (11).

However, research in humans is needed to confirm these results.

SUMMARYApples contain compounds that may help protect your stomach lining from injury due to NSAID painkillers.

10. Apples May Help Protect Your Brain

Most research focuses on apple peel and flesh.

However, apple juice may have benefits for age-related mental decline.

In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline (16).

Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer's disease (11).

Similarly, researchers who fed elderly rats whole apples found that a marker of the rats' memory was restored to the level of younger rats (11).

That said, whole apples contain the same compounds as apple juice — and it is always a healthier choice to eat your fruit whole.

SUMMARYAccording to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.

The Bottom Line

Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer.

What’s more, its soluble fiber content may promote weight loss and gut health.

A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.

For the greatest benefits, eat the whole fruit — both skin and flesh.

Does Aspartame Cause Cancer?

The approval of aspartame has a controversial history. The Commissioner of the U.S. Food and Drug Administration (FDA) concluded that “there is a reasonable certainty that human consumption of aspartame: (1) …will not pose a risk of brain damage resulting in mental retardation, endocrine [hormonal] dysfunction, or both; and (2) will not cause brain tumors.” However, the FDA’s own Public Board of Inquiry withdrew their approval over cancer concerns. “Further, several FDA scientists advised against the approval of aspartame, citing…[the aspartame company’s] own brain tumor tests…” Regardless, the Commissioner approved aspartame before he left the FDA and went on to enjoy a thousand-dollar-a-day consultancy position with the aspartame company’s PR firm. Then, the FDA actually prevented the National Toxicology Program (NTP) from doing further cancer testing. We were then left with people battling over different rodent studies, some of which showed increased cancer risk, while others didn’t.

This reminds me of the saccharin story. That artificial sweetener caused bladder cancer in rats but not mice, leaving us “to determine whether humans are like the rat or like the mouse.” Clearly, we had to put the aspartame question to the test in people, but the longest human safety study lasted only 18 weeks. We needed better human data.

Since the largest rat study highlighted lymphomas and leukemias, the NIH-AARP study tracked blood cancer diagnoses and found that “[h]igher levels of aspartame intake were not associated with the risk of…cancer.” Although the NIH-AARP study was massive, it was criticized for only evaluating relatively short-term exposure. Indeed, people were only studied for five years, which is certainly better than 18 weeks, but how about 18 years?

All eyes turned to Harvard, where researchers had started following the health and diets of medical professionals before aspartame had even entered the market. “In the most comprehensive long-term [population] study…to evaluate the association between aspartame intake and cancer risk in humans,” they found a “positive association between diet soda and total aspartame intake and risks of [non-Hodgkin’s lymphoma] and multiple myeloma in men and leukemia in both men and women,” as you can see at 2:12 in my video. Why more cancer in men than women? A similar result was found for pancreatic cancer and diet soda, but not soda in general. In fact, the only sugar tied to pancreatic cancer risk was the milk sugar, lactose. The male/female discrepancy couldhave simply been a statistical fluke, but the researchers decided to dig a little deeper.

Aspartame is broken down into methanol, which is turned into formaldehyde, “a documented human carcinogen,” by the enzyme alcohol dehydrogenase. The same enzyme that detoxifies regular alcohol is the very same enzyme that converts methanol to formaldehyde. Is it possible men just have higher levels of this enzyme than women? Yes, which is why women get higher blood alcohol levels than men drinking the same amount of alcohol. If you look at liver samples from men and women, you can see significantly greater enzyme activity in the men, so perhaps the higher conversion rates from aspartame to formaldehyde explain the increased cancer risk in men? How do we test this?

Ethanol—regular alcohol—competes with methanol for this same enzyme’s attention. In fact, regular alcohol is actually “used as an antidote for methanol poisoning.” So, if this formaldehyde theory is correct, men who don’t drink alcohol or drink very little may have higher formaldehyde conversion rates from aspartame. And, indeed, consistent with this line of reasoning, the men who drank the least amounts of alcohol appeared to have the greatest cancer risk from aspartame.

A third cohort study has since been published and found no increased lymphoma risk associated with diet soda during a ten-year follow-up period. So, no risk was detected in the 18-week study, the 5-year study, or the 10-year study—only in the 18-year study. What should we make of all this?

Some have called for a re-evaluation of the safety of aspartame. The horse is kind of out of the barn at this point with 34 million pounds of aspartame produced annually, but that doesn’t mean we have to eat it, especially, perhaps, pregnant women and children.

Perhaps the best candidate is erythritol, which you can learn about in my video Erythritol May Be a Sweet Antioxidant. That said, it’s probably better if we get away from all intense sweeteners, artificial or not. See my video Unsweetening the Diet for more on this.

9 Impressive Health Benefits of Onions

Though all vegetables are important for health, certain kinds offer unique benefits.

Onions are members of the Allium genus of flowering plants that also includes garlic, shallots, leeks and chives.

These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.

In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores (1).

Here are 9 impressive health benefits of onions.

1. Packed With Nutrients

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals.

One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals and fiber (2).

This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair and iron absorption.

Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals (3).

Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production and nerve function (4).

Lastly, they’re a good source of potassium, a mineral in which many people are lacking.

In fact, the average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg (5).

Normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction all require potassium (6).

SUMMARYOnions are low in calories yet high in nutrients, including vitamin C, B vitamins and potassium.

2. May Benefit Heart Health

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk.

Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

Quercetin is a flavonoid antioxidant that’s highly concentrated in onions. Since it’s a potent anti-inflammatory, it may help decrease heart disease risk factors, such as high blood pressure.

A study in 70 overweight people with high blood pressure found that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3–6 mmHg compared to a placebo (7).

Onions have also been shown to decrease cholesterol levels.

A study in 54 women with polycystic ovarian syndrome (PCOS) found that consuming large amounts of raw red onions (40–50 grams/day if overweight and 50–60 grams/day if obese) for eight weeks reduced total and “bad” LDL cholesterol compared to a control group (8).

Additionally, evidence from animal studies supports that onion consumption may reduce risk factors for heart disease, including inflammation, high triglyceride levels and blood clot formation (9, 10, 11).

SUMMARYResearch shows that eating onions may help reduce heart disease risk factors, such as high blood pressure, elevated triglyceride levels and inflammation.

3. Loaded With Antioxidants

Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes and heart disease.

Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants (12).

Red onions, in particular, contain anthocyanins — special plant pigments in the flavonoid family that give red onions their deep color.

Multiple population studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease.

For example, a study in 43,880 men showed that habitual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks (13).

Similarly, a study in 93,600 women observed that those with the highest intake of anthocyanin-rich foods were 32% less likely to experience a heart attack than women with the lowest intake 14).

Additionally, anthocyanins have been found to protect against certain types of cancer and diabetes (15, 16).

SUMMARYRed onions are rich in anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes.

4. Contain Cancer-Fighting Compounds

Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach and colorectal.

A review of 26 studies showed that people who consumed the highest amount of allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the least amount (17).

Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake (18).

These cancer-fighting properties have been linked to the sulfur compounds and flavonoid antioxidants found in allium vegetables.

For example, onions provide onionin A, a sulfur-containing compound that has been shown to decrease tumor development and slow the spread of ovarian and lung cancer in test-tube studies (19, 20).

Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth (21, 22).

SUMMARYA diet rich in allium vegetables like onions may have a protective effect against certain cancers.

5. Help Control Blood Sugar

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes.

A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours (23).

Additionally, multiple animal studies have shown that onion consumption may benefit blood sugar control.

A study showed that diabetic rats fed food containing 5% onion extract for 28 days experienced decreased fasting blood sugar and had substantially lower body fat than the control group (24).

Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects.

For example, quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, fat tissue and liver to control whole-body blood sugar regulation (25).

SUMMARYDue to the many beneficial compounds found in onions, consuming them may help reduce high blood sugar.

6. May Boost Bone Density

Though dairy gets much of the credit for boosting bone health, many other foods, including onions, may help support strong bones.

A study in 24 middle-aged and postmenopausal women showed that those who consumed 3.4 ounces (100 ml) of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group (26).

Another study in 507 perimenopausal and postmenopausal women found that those who ate onions at least once a day had a 5% greater overall bone density than individuals who ate them once a month or less (27).

Plus, the study demonstrated that older women who most frequently ate onions decreased their risk of hip fracture by more than 20% compared to those who never ate them (27).

It’s believed that onions help reduce oxidative stress, boost antioxidant levels and decrease bone loss, which may prevent osteoporosis and boost bone density (28).

SUMMARYStudies show that onion consumption is associated with improved bone mineral density.

7. Have Antibacterial Properties

Onions can fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) and Bacillus cereus (29).

Furthermore, onion extract has been shown to inhibit the growth of Vibrio cholerae, a bacteria that is a major public health concern in the developing world (30).

Quercetin extracted from onions seems to be a particularly powerful way to fight bacteria.

A test-tube study demonstrated that quercetin extracted from yellow onion skin successfully inhibited the growth of Helicobacter pylori (H. pylori) and Methicillin-resistant Staphylococcus aureus (MRSA) (31).

H. pylori is a bacteria associated with stomach ulcers and certain digestive cancers, while MRSA is an antibiotic-resistant bacteria that causes infections in different parts of the body (32, 33).

Another test-tube study found that quercetin damaged the cell walls and membranes of E. coliand S. aureus (34).

SUMMARYOnions have been shown to inhibit the growth of potentially harmful bacteria like E. coliand S. aureus.

8. May Boost Digestive Health

Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.

Prebiotics are nondigestible types of fiber that are broken down by beneficial gut bacteria.

Gut bacteria feed on prebiotics and create short-chain fatty acids — including acetate, propionate and butyrate.

Research has shown that these short-chain fatty acids strengthen gut health, boost immunity, reduce inflammation and enhance digestion (35, 36).

Additionally, consuming foods rich in prebiotics helps increase probiotics, such as Lactobacillus and bifidobacteria strains, which benefit digestive health (37).

A diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health (38).

Onions are particularly rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function (39).

SUMMARYOnions are a rich source of prebiotics, which help boost digestive health, improve bacterial balance in your gut and benefit your immune system.

9. Easy to Add to Your Diet

Onions are a staple in kitchens around the world.

They give flavor to savory dishes and can be enjoyed either raw or cooked.

Not to mention, they can boost your intake of fiber, vitamins and minerals.

Here are some tips on how to add onions to your diet:

• Use raw onions to add a kick of flavor to your guacamole recipe.
• Add caramelized onions to savory baked goods.
• Combine cooked onions with other vegetables for a healthy side dish.
• Try adding cooked onions to egg dishes, such as omelets, frittatas or quiches.
• Top meat, chicken or tofu with sauteed onions.
• Add thinly sliced red onions to your favorite salad.
• Make a fiber-rich salad with chickpeas, chopped onions and red peppers.
• Use onion and garlic as a base for stocks and soups.
• Throw onions into stir-fry dishes.
• Top tacos, fajitas and other Mexican dishes with chopped raw onions.
• Make a homemade salsa with onions, tomatoes and fresh cilantro.
• Prepare a hearty onion and vegetable soup.
• Add onions to chili recipes for a flavor boost.
• Blend raw onions with fresh herbs, vinegar and olive oil for a tasty homemade salad dressing.

SUMMARYOnions can easily be added to savory dishes, including eggs, guacamole, meat dishes, soups and baked goods.

The Bottom Line

The health benefits related to onions are quite impressive.

These nutrient-packed vegetables contain powerful compounds that may decrease your risk of heart disease and certain cancers.

Onions have antibacterial properties and promote digestive health, which may improve immune function.

What’s more, they’re versatile and can be used to heighten the flavor of any savory dish.

Adding more onions to your diet is an easy way to benefit your overall health.