On an average
a person uses too much sodium and too few essential nutrients like dietary
fiber, vitamins and minerals, says the Centers for Disease Control and
Prevention. One sodium-free option for boosting the flavor and nutrition of
your meals is to use onion power. Consisting of ground dehydrated onion, onion
powder contains dietary fiber, manganese, calcium and vitamin C. A 1-tablespoon
serving of onion powder is roughly equivalent in flavor to a 1/2-cup serving of
chopped raw onion. Use it to lend a mild onion flavor to soups, sauces, pasta
salads, dressings or dips, or mix it into rubs for chicken, beef, pork or
seafood.
Dietary
Fiber
A
1-tablespoon serving of onion powder contains about 1 gram of dietary fiber.
This amount supplies 2.6 percent of an adult man's daily requirement of fiber
and 4 percent of a woman's recommended daily intake. Onion powder has as much
fiber per tablespoon as a half-cup serving of cooked cauliflower, 1
medium-sized tomato or 1 cup of cubed, raw cantaloupe. A diet that regularly
includes a high intake of fiber may decrease your risk of stroke, high blood
pressure, cancer, heart disease, obesity, diabetes and high blood cholesterol.
Manganese
The Institute
of Medicine's Food and Nutrition Board advises that adult men need 2.3
milligrams of manganese daily, while women need 1.8 milligrams. A 1-tablespoon
serving of onion powder contains 0.09 milligrams of the mineral, fulfilling 4
percent of a man's RDA and 5 percent of a woman's. The body needs manganese to
aid in energy metabolism, to help regulate blood sugar levels and calcium
absorption and to synthesize bone tissue, hormones, proteins involved in blood coagulation
and the antioxidant enzyme superoxide dismutase. If you don't consume enough
manganese, you may be more likely to develop arthritis, osteoporosis or
diabetes.
Calcium
Calcium's
primary role is to support the growth, development and maintenance of bones and
teeth, though it is also needed to support the function of the muscles and
nerves. Other nutrients, including vitamin D, vitamin K and magnesium, require
calcium's presence in order to be absorbed properly. Every tablespoon of onion
powder contains 26 milligrams of calcium, or nearly 3 percent of the required
daily intake for adults between 19 and 50 years old. Eating plenty of
calcium-rich foods may help prevent high blood pressure, osteoporosis, obesity
and high blood cholesterol.
Vitamin
C
Onion powder
has 1.6 milligrams of vitamin C in every 1-tablespoon serving. For a man, this
is 1.7 percent of his daily vitamin C requirement; for a woman, this amount
supplies 2.1 percent of her vitamin C RDA. Vitamin C is an antioxidant that can
inhibit the DNA-damaging ability of free radical compounds. It also supports
bone health, aids in the production of collagen and promotes the healing of
wounds. Without enough vitamin C in your diet, you may have a higher risk of
cancer, age-related macular degeneration, osteoarthritis, hypertension and
heart disease.
