The onion doesn’t have the reputation of other vegetables when it comes to health and nutritional benefits. You’ve got carrots — those are good for eyes. Spinach has its iron. Other leafy green vegetables are known as dense, vitamin-rich super foods. Don’t forget how beets are one of the most heart-healthy vegetables on the planet.

But let’s circle back to the bulbous vegetables, and, in this case, specifically the spring onion. Spring onions are very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible, and are good to eat either raw or cooked. They have a similar flavor to onions, but are much milder. And yes, they can hold their own with other vegetables when it comes to health. Spring onions are rich in vitamins A, B2, C, and K, plus they’re a great source of copper, phosphorus, magnesium, potassium, chromium, manganese and fiber. 

However, by and large, spring onions haven’t had their time to shine in American cuisine. Let’s change that. In this article we’re going to cover the major differences between spring onions and its counterpart, the scallion, as well as the 12 amazing health benefits of spring onions.

What’s the difference between spring onions and scallions?

While spring onions can often be used interchangeably in cooking with scallions, a true scallion is actually a separate cultivar of the bulb onion, one selected to be tender, mild, and not produce a bulb. The white bottom part of a scallion stays straight and does not bulge outward like that of a spring onion. 

Spring onions are harvested early when they have a small, tender bulb. According to Joann Smart of Fine Cooking, because spring onions are picked very early, with their bulbs barely formed, they look so similar to green onions and scallions that confusion can occur. You’ve got to be very meticulous in your spring onion spotting, otherwise you may end up coming home from the grocery store with scallions or another bulby vegetable. 

When picking your spring onions, remember that their bulbs are rounder than that of a scallion — scallions usually don’t grow bulbs at all. (See image above; spring onions are on the right.) And while they look pretty similar, you will notice a difference in taste: spring onions have a mild, sweet flavor, where scallions have a sharp, sort of spicy flavor.

Now that you can spot the difference between a spring onion from a scallion, let’s dive into the dozen incredible health benefits of spring onions. 

12 amazing health benefits of spring onions

Quickly, before we get into the good stuff, it’s important to note that while we are experts and did insane amounts of research on all things spring onion-related, we aren’t doctors. Check with your physician about the health benefits before taking our article and building your new life around it. Cool? Then let’s do it.

1. Spring onions can help you feel good

Just like all those other vegetables with healthy reputations, spring onions are filled to the brim with vitamins and minerals. And the more you consume, the better you’ll feel. Spring onions are rich in Vitamin C, Vitamin B2, and thiamine. They also contain Vitamin A and Vitamin K. They make good sources of elements like copper, phosphorus, magnesium, potassium, chromium, manganese, and fiber. But what does all of that mean? The vitamins and minerals boost your immune system and the fiber helps with bowel movements. It’s hard to feel bad when you know the goodness you’re putting into your body.

2. Spring onions are good for your hair

Spring onions are rich in sulfur, which means they’re good for hair growth. More specifically, their juice. It sounds weird, we know! But don’t knock it till you try it. University professors found when applied to the scalp, onion juice provides this extra sulfur for stronger and thicker hair. This sulfur can also stimulate collagen production, which, in turn, aids in the production of healthy skin cells, and hair growth (by default, treating hair thinning too). Applying onion juice to hair and scalp can increase blood supply to the hair follicles, enhancing hair growth. It can also give you voluminous hair. 

3. Spring onions can boost your metabolism

Onion juice isn’t only good for your hair. It’s also a known metabolic booster — in other words, spring onions could help you drop a little fat. Spring onions are filled with B9 floats, which are essential for cell growth and regulating your metabolism.

4. Spring onions are anti-diabetic

Type 2 diabetics and pre-diabetics are going to want to hear this one: Eating spring onions may be able to control your blood sugar. According to an anti-obesity study, diabetic rats who ate food containing 5% onion extract for 28 days experienced decreased fasting blood sugar and had substantially lower body fat than the control group. 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.

5. Spring onions can prevent inflammation

When inflammation happens, it’s already too late — redness, swelling, joint pain are here and going to hang out for at least a little while. If only you had eaten those spring onions like we told you to. Curtin University scientists found the bulb of a spring onion does wonders toward anti-inflammatory activity. Including spring onions in your diet can even reduce the effects of arthritis.

6. Spring onions are anti-viral

Not only are spring onions anti-inflammatory, they’re also antiviral. This doesn’t mean they’ll never blow up on social media. That’s the other kind of antiviral. Spring onions are antiviral in the sense that they can protect you against viruses. The onion, according to a Harvest at the Woodward article, is the richest dietary source of quercetin, you remember, the plant pigment that produces antidiabetic effects, is also known to prevent you from catching something as simple as the common cold or flu.

7. Spring onions can reduce your risk of heart disease

Heart disease does not discriminate. It doesn’t matter if you’re young or old or anywhere in between. But when you keep your heart healthy, the chances of having cardiovascular issues in the future lessens. Spring onions are a great way to keep you heart healthy. They’re filled with Vitamin C, and according to WebMD, Vitamin C protects against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

8. Spring onions alkalize the body (which helps digestion)

The stomach is naturally acidic, but some researchers have found a benefit in alkalizing your body a bit. Alkalinity means that something has a pH higher than 7. Spring onions have a pH of about 7 which, according to clinical registered dietician Katherine Marengo, can help digestion — and even lead to weight loss and better disease prevention.

9. Spring onions are great for digestive health

How about a little more on digestion? A Heathline article found spring onions were great sources of prebiotics, which 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. These help increase the number of friendly bacteria in your gut and improve immune function.

10. Spring onions boost bone density

Bones are the body’s foundation, so keeping them strong is really important. Spring onions can help with that. According to the National Library of Medicine, a study of 24 middle-aged and postmenopausal women showed those who consumed 3.4 ounces of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group. It’s believed that onions help reduce oxidative stress, boost antioxidant levels, and decrease bone loss, which may prevent osteoporosis and boost bone density.

11. Spring onions can help detoxify your body

Ditching the toxicity in your body is a lot easier than ditching that toxic ex you can’t shake. When they’re raw, spring onions act as a strong laxative. Raw onions are also a strong diaphoretic, meaning they flush the pores of the skin and induce sweating. The laxative and diaphoretic qualities of raw onion, whether it’s spring, green, red, or the kind Shrek rode to meet his in-laws, are particularly useful for a late spring cleanse whenever the feet or hands feel swollen. Joyful Belly explains all this and more about onions, but we mainly care about the spring ones.

12. Spring onions contain antioxidants that just might help prevent cancer

As we mentioned earlier, spring onions are an excellent source of sulfur, which is beneficial for your overall health. They contain allyl sulphide, which helps reduce the risk of developing colon cancer, and also have flavonoids (xanthine oxidase enzymes) that fight against free radicals, the enzymes that produce cancer cells. Spring onions also have pectin, which is a water-soluble colloidal carbohydrate that reduces the chances of developing colon cancer. A team of Asian oncologists discovered that adults who consumed the highest number of allium vegetables — specifically spring onions — were 79% less likely to develop cancer than those who consumed these vegetables at the lowest levels. 

Buying guide

You’ve probably got a craving for onions by now. Check out some great onion cookbooks and support independent bookstores along the way at Bookshop.org.

Get yourself some spring onions delivered ASAP with Instacart.

Walmart sells the Musuos Stainless Steel Knife specific for cutting spring onions and, you guessed it, scallions.

If you’re looking to grow your own spring onions, but don’t have the room to garden where you live, Hamama sells a spring onion kit.

And if spring onions are taking over your life like they have for us, Macy’s sells the most beautiful Rosanna Farm to Table Spring Onion platter, making all your tablescape dreams come true.