Why is consuming red onions raw recommended to maximize the benefit of anthocyanins?
Heat from cooking can degrade anthocyanins.
The primary rationale for recommending raw consumption of red onions when aiming to maximize anthocyanin intake relates to the thermal stability of these specific pigments. Anthocyanins are sensitive antioxidants; exposure to the high heat involved in cooking methods like roasting, stewing, or prolonged simmering can cause these delicate compounds to break down or degrade significantly. Since the high concentration of anthocyanins is what gives red onions their unique health edge in terms of color-dependent flavonoids, consuming them uncooked—such as in fresh salads or on sandwiches—ensures that the vascular and heart-protective benefits associated with these compounds are received in their most potent, undiminished state.
