Onions are a highly nutritious food that may promote bone density, blood sugar balance, and heart health, among other things.
Allium is a genus of flowering plants that includes garlic, shallots, and leeks in addition to onions.
They provide a wealth of beneficial vitamins, minerals, and plant components and are tasty, adaptable, and reasonably priced.
Onions' therapeutic benefits have been known for a very long time. Ancient Greek athletes were said to have used onions to cleanse their blood, and medieval and traditional physicians recommended them for the treatment of migraines, heart illness, and mouth sores.
Discover 9 health advantages of onions by reading on.
1. Packed with nutrients
Onions are nutrient-dense foods, which means they have few calories but are rich in vitamins, minerals, and fibre.
One medium onion weighs 110 grams (g):
- Calories: 44
- Carbs: 10.3 g
- Protein: 1.2 g
- Sugar: 4.7 g
- Fibre: 1.9 g
- Fat: 0.1 g
- Vitamin C: 9% of the DV
- Potassium: 3.4% of Daily Value (DV)
Vitamin C, which is abundant in onions and may support collagen formation, iron absorption, and immune system function.
It is also a potent antioxidant that may be able to guard your cells against unstable, harmful chemicals known as free radicals.
The B vitamins folate and vitamin B6 are particularly abundant in onions. These are essential for the creation of red blood cells, neuronal function, and metabolism.
Lastly, potassium, a mineral that is abundant in onions and may support:
- cellular function
- fluid balance
- muscle contraction
- nerve transmission
- kidney function
The average daily value (DV) for potassium for Americans is 4,700 milligrams (mg), which is less than half of the DV. To improve your intake of potassium, adding onions to your diet is a terrific idea.
2. May be good for your heart
Onions include antioxidants and other chemicals that may lessen your risk of heart disease by reducing triglyceride and cholesterol levels and reducing inflammation.
They are rich in quercetin, an anti-inflammatory and antioxidant flavonoid that may help decrease high blood pressure.
A daily intake of 162 mg of quercetin-rich onion extract may considerably lower systolic blood pressure by 3.6 millimetres of mercury, according to a small 2015 research of 70 overweight and hypertensive patients.
Additionally, a 2014 small research of 54 females with polycystic ovarian syndrome discovered that consuming 80–120 g of raw red onions daily for eight weeks reduced levels of total and LDL (bad) cholesterol.
However, more study is required.
3. Loaded with antioxidants
Antioxidants are substances that prevent oxidation, which can damage cells and play a role in diseases like cancer, diabetes, and heart disease.
At least 17 different types of flavonoids may be found in onions, which are a great source of antioxidants.
Anthocyanins, plant pigments from the flavonoid family, are especially present in red onions and give them their rich colour. These might guard against cancer and some types of diabetes.
Researchers discovered that habitual anthocyanin intakes up to 613 mg were associated with a 14% decreased incidence of nonfatal heart attacks in a 2016 study involving 43,880 males.
Similarly to this, researchers in 2019 came to the conclusion that eating more anthocyanin-rich foods was linked to a lower chance of developing heart disease and passing away from it.
4. Contain cancer-fighting substances
Allium vegetables like onions and garlic may reduce your risk of acquiring some malignancies, such as colorectal and stomach cancer.
Researchers found in a 2015 assessment of 26 studies that those who consumed the most allium veggies had a 22% lower risk of being diagnosed with stomach cancer than those who consumed the least.
In addition, a 2014 assessment of 16 studies involving a total of 13,333 participants found that those who consumed the most onions had a 15% lower risk of colorectal cancer than those who consumed the least.
Onionin A, a sulfur-containing molecule found in onions, may help reduce tumour development and limit the spread of ovarian cancer, according to test-tube research.
Fisetin and quercetin, flavonoid antioxidants that may slow the growth of tumours, are also present in onions.
5. Assist with blood sugar control
For those who have diabetes or prediabetes, eating onions may help control blood sugar levels.
In a small 2010 trial, 100 g of raw red onion effectively lowered fasting blood sugar levels four hours after consumption in participants with type 1 or type 2 diabetes.
A 2020 study found that diabetic rats who had a diet with 5% dried onion powder for eight weeks had lower triglyceride and cholesterol levels than a control group. They also had reduced fasting blood sugar levels.
Quercetin interacts with cells in the following tissues to assist maintain blood sugar balance throughout the body:
- small intestine
- pancreas
- liver
- skeletal muscle
- fat tissue
6. Could increase bone density
Most of the credit for improving bone health goes to dairy, but other foods, including onions, may also support healthy bones.
In a tiny 2016 study, it was discovered that consuming 100 millilitres of onion juice daily for eight weeks increased antioxidant activity and bone mineral density compared to a control group in 24 middle-aged and postmenopausal females.
In addition, a 2009 study of 507 perimenopausal and postmenopausal women discovered that those who consumed onions daily or more had a 5% higher overall bone density than those who consumed onions just sometimes or infrequently.
The use of onions may lessen oxidative stress, increase antioxidant levels, and prevent bone loss. This could increase bone density and prevent osteoporosis.
7. Possess antimicrobial properties
Onions may aid in the battle against potentially harmful germs like:
- Escherichia coli (E. coli)
- Pseudomonas aeruginosa
- Bacillus cereus
- Staphylococcus aureus (S. aureus)
An onion extract may prevent the growth of Vibrio cholera, a form of bacteria that is a significant public health risk in some regions of the world, according to a 2010 test-tube study.
Onion quercetin may also inhibit the development of bacteria.
According to one review, it might prevent the development of numerous bacterial types, including Helicobacter pylori, which has been linked to digestive malignancies and stomach ulcers.
Another test-tube investigation discovered quercetin harmed the E. coli and S. aureus cell walls and membranes.
8. Could improve intestinal health
Fibre and prebiotics, which are essential for optimum gut health, are abundant in onions.
Prebiotics are nondigestible fibre types that the good bacteria in your stomach break down.
Short-chain fatty acids are produced by gut bacteria as they consume prebiotics, which may:
- strengthen gut health
- boost immunity
- enhance digestion
- reduce inflammation
Consuming prebiotic meals may also enhance probiotics that are good for digestive health, such as Lactobacillus and Bifidobacterium strains.
The prebiotics inulin and fructooligosaccharides, which are abundant in onions, may help boost the number of good bacteria in your stomach and strengthen your immune system.
9. Simple additions to your diet
In kitchens throughout the world, onions are a vibrant and adaptable staple. They can be eaten raw, boiled, fried, and in other ways.
You might attempt the following to include onions in your diet:
- using them in spreads and dips like guacamole, salsa, and ranch using them in soups like French onion soup
- adding them to egg dishes like omelettes, frittatas, and quiches using them raw as a topping for tacos, fajitas, and other Mexican foods as well as savoury baked goods using cooked toppings, such caramelized onions, to top meat or tofu
- Utilizing them in stir-fries, spaghetti sauces, or curries adding them to salads, such as chickpea, chopped onion, and red pepper salad
Takeaway
Onions are nutrient-rich veggies with potent chemicals that may lower your chances of developing heart disease and several types of cancer.
They have antimicrobial qualities and aid in digestive health, which could strengthen the immune system.
They are also adaptable and can be used to enhance the flavour of any cuisine.
0 Comments