Red onions (لال پیاز) retail markets, grocery shops aur vegetable vendors par aam tor par per piece ~100 g se 250 g ke beech milti hain—size aur variety ke mutabiq thoda farq hota hai. Medium red onion ka wazan usually ~120 g–180 g per piece hota hai, jabke bade bulbs ~200 g–250 g tak bhi dikhai detay hain. Red onions ki skin reddish-purple hoti hai aur andar ka gudar white se red-tinged rehta hai, jiska unique flavor raw aur cooked dono mein appealing lagta hai. Red onions year-round available hoti hain lekin fresh quality seasonal markets par zyada nazar aati hai.

Red onions slightly zyada spicier aur flavorful hoti hain compared to white or yellow onions, aur unka vibrant colour salads aur garnishes mein dish ko visually attractive banata hai. Raw use par thodi sharpness hoti hai, lekin cooking se sweetness aur mild flavor nikal aata hai.

Cooking / Serving Tips:

Preparation :
Red onion ko pehle achi tarah peel aur wash karein. Slices, dices ya rings bana kar salads, sandwiches, aur cooked dishes mein use karein.

Raw / Salads Use :
Thin slices red onions raw salads, chaat, sandwiches aur salsas mein crunchy aur zesty flavor deti hain. Agar raw sharpness kam chahie to slices ko thodi der thande pani mein bhigo kar use karein.

Pakistani & Asian Cooking Use :
Pakistani kitchens mein red onion ka use sabzi, biryani, daal, kebab marinade, curries aur mixed pakwan mein common hai. Masalon ke sath cook karne se sweet aur rich flavor milta hai.

Grill / Roast / Stir-Fry :
Red onion ko grill, roast ya sauté karne se unke sugars carmelize ho jate hain aur taste aur texture dono enhance hotay hain.

Storage Tips :
Whole red onions ko cool, dry aur dark jagah par store karein; cut pieces ko airtight container mein fridge mein rakh kar 2–3 din ke andar use karein.

Health Benefits & Diet Use:

Antioxidant & Immune Support :
Red onions anthocyanins aur quercetin jaise antioxidants se rich hoti hain jo cells ko free radical damage se protect karte hain aur immunity ko support karte hain.

Heart & Blood Sugar Support :
Onions mein flavonoids aur plant compounds hotay hain jo heart health support karte hain, cholesterol aur blood pressure ko manage karne mein madadgar hotay hain, aur quercetin blood sugar regulation mein bhi beneficial hota hai.

Digestive & Gut Support :
Onions fiber aur prebiotic compounds provide kartay hain jo digestion ko ease karte hain aur healthy gut bacteria ko support kartay hain.

Weight & Metabolic Support :
Low calorie aur high fiber nature ki wajah se red onions balanced aur weight-management diets mein easily fit hotay hain.

Who Can Use :
Zyada tar log red onions ko raw ya cooked form mein apni diet mein shamil kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hotay hain.

Who Should Avoid or Limit :
Kuch logon ko raw onions se gas, bloating ya digestive sensitivity ho sakti hai; aise log magar cooked form ki taraf prefer karein.

Diet Plan Use :
Red onions sabziyan, salads, curries, stir-fries, sandwiches aur grilled dishes mein include karke balanced aur flavorful meals ready kiye ja sakte hain — heavy processed forms ko limit rakhein.

Nutritional Value:

Red onions are low in calories yet rich in dietary fiber, antioxidants (especially quercetin and anthocyanins), vitamin C, vitamin B6, folate, and potassium, jo digestion, immune function aur overall wellness ko support kartay hain.

Nutritional Information (Approx per 100g):

• Calories: approx 40–45 kcal

• Carbohydrates: ~9–11 g

• Dietary Fiber: ~1.7–2.5 g

• Protein: ~1–1.2 g

• Fat: ~0–0.2 g

• Vitamin C: moderate amount

• Vitamin B6: present

• Potassium: moderate amount

• Antioxidants (Anthocyanins & Quercetin): high, especially in red onions