Onions Have 9 Amazing Health Benefits
Though all veggies are beneficial to one’s health, many types have distinct advantages. Garlic, shallots, leeks, and chives are all part of the Allium genus of flowering plants, which also contains onions. These veggies are high in vitamins, minerals, and plant chemicals that have been demonstrated to improve health in a variety of ways. Onions’ therapeutic benefits have been known since ancient times, when they were used to treat headaches, heart illness, and mouth sores, among other maladies. Here are 9 amazing onion health advantages.
1. It’s High in Nutrients
Onions are nutrient-dense, which means they have few calories but a lot of vitamins and minerals. One medium onion contains only 44 calories but a significant amount of vitamins, minerals, and fibre. Vitamin C, a nutrient involved in immunological function, collagen formation, tissue healing, and iron absorption, is abundant in this crop. Vitamin C works as an antioxidant in your body, protecting your cells from damage caused by unstable chemicals known as free radicals. Onions are high in B vitamins, such as folate (B9) and pyridoxine (B6), which are essential for metabolism, red blood cell synthesis, and neurological function. Finally, they’re high in potassium, a mineral that many people are deficient in.
2. It might be good for your heart.
Onions are high in antioxidants and substances that combat inflammation, cut triglycerides, and lower cholesterol, all of which may lessen the risk of heart disease. Their anti-inflammatory effects may also aid in the reduction of excessive blood pressure and the prevention of blood clots. Onions contain a high concentration of quercetin, a flavonoid antioxidant. It may help reduce heart disease risk factors like high blood pressure because it’s an anti-inflammatory. When compared to a placebo, a dose of 162 mg per day of quercetin-rich onion extract reduced systolic blood pressure by 3–6 mmHg in 70 overweight persons with high blood pressure. Onions have been demonstrated to lower cholesterol levels as well.
3. Antioxidant Powerhouse
Antioxidants are chemicals that prevent oxidation, which causes cellular damage and contributes to diseases such as cancer, diabetes, and heart disease. Onions are high in antioxidants and are a good source of them. They actually include approximately 25 different types of flavonoid antioxidants in them. Red onions, in particular, contain anthocyanins, which are flavonoid plant pigments that give red onions their dark hue. People who eat more foods high in anthocyanins had a lower risk of heart disease, according to many population studies. Similarly, a study of 93,600 women found that those who consumed the most anthocyanin-rich foods were 32 percent less likely to have a heart attack than those who consumed the least.
4. Contain Anti-Cancer Compounds
Garlic and onions, which belong to the Allium genus, have been related to a lower risk of some malignancies, particularly stomach and colorectal cancers. According to a study of 26 research, persons who ate the most allium veggies were 22 percent less likely to be diagnosed with stomach cancer than those who ate the least. Furthermore, an analysis of 16 research involving 13,333 persons found that those who consumed the most onions had a 15% lower risk of colorectal cancer than those who consumed the least. Sulfur compounds and flavonoid antioxidants present in allium vegetables have been related to cancer-fighting effects. Onions also contain flavonoid antioxidants fisetin and quercetin, which may suppress tumour growth.
5. Assist in Blood Sugar Control
Onions may aid in blood sugar regulation, which is particularly important for persons with diabetes or prediabetes. In a study of 42 persons with type 2 diabetes, eating 3.5 ounces (100 grammes) of fresh red onion for four hours lowered fasting blood sugar levels by roughly 40 mg/dl. In addition, several animal studies have demonstrated that eating onions can help with blood sugar regulation. Diabetic rats fed food containing 5% onion extract for 28 days had lower fasting blood sugar and had significantly less body fat than the control group, according to a study. Onions contain chemicals that have anti-diabetic properties, such as quercetin and sulphur compounds.
6. It has the potential to increase bone density.
Though dairy is often credited with improving bone health, many other foods, such as onions, may also contribute to healthy bones. In a study of 24 middle-aged and postmenopausal women, those who drank 3.4 ounces (100 ml) of onion juice daily for eight weeks had higher bone mineral density and antioxidant activity than those who did not. Furthermore, the study found that older women who ate onions frequently reduced their risk of hip fracture by more than 20% compared to those who never ate them. Onions are thought to help reduce oxidative stress, increase antioxidant levels, and reduce bone loss, which could help prevent osteoporosis and increase bone density.
7. They are antibacterial.
Bacillus cereus, Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereus are all germs that onions can fight. Furthermore, onion extract has been proven to prevent Vibrio cholerae growth, a pathogen that is a major public health risk in underdeveloped countries. Onion-derived quercetin appears to be a particularly effective antibacterial agent. Quercetin derived from yellow onion skin successfully reduced the growth of Helicobacter pylori (H. pylori) and Methicillin-resistant Staphylococcus aureus in a test tube investigation (MRSA). H. pylori is a bacteria linked to stomach ulcers and some types of malignancies of the digestive tract, while MRSA is an antibiotic-resistant bacteria that causes infections throughout the body. In another test tube investigation, quercetin was discovered to cause harm to the cells.
8. It has the potential to improve digestive health.
Onions are high in fibre and prebiotics, both of which are essential for gut health. Prebiotics are nondigestible fibres that are broken down by good bacteria in the gut. Short-chain fatty acids, such as acetate, propionate, and butyrate, are produced by gut bacteria as a result of prebiotic consumption. These short-chain fatty acids have been found in studies to improve gut health, boost immunity, reduce inflammation, and improve digestion. Additionally, eating foods high in prebiotics promotes the growth of probiotics such as Lactobacillus and Bifidobacteria strains, both of which are beneficial to digestive health. Prebiotics may aid in the absorption of essential minerals such as calcium, which may benefit bone health. The prebiotics inulin and fructooligosaccharides are particularly abundant in onions. These aid in the growth of beneficial bacteria.
9. Simple to Include in Your Diet
Onions are a common ingredient in kitchens all across the world. They can be eaten raw or cooked and provide flavour to savoury recipes. They can also help you consume more fibre, vitamins, and minerals.
Here are some ideas for incorporating onions into your diet:
- To give your guacamole a boost of flavour, use raw onions.
- Caramelized onions are a delicious addition to savoury baked items.
- To make a healthful side dish, combine sautéed onions with other veggies.
- Cooked onions can be used to egg dishes such omelettes, frittatas, and quiches.
- Sauteed onions can be used to top pork, poultry, or tofu.
- Toss your favourite salad with finely chopped red onions.
- Chickpeas, diced onions, and red peppers make a fiber-rich salad.
- Stocks and soups can be made with onion and garlic as a foundation.
- In stir-fry recipes, add onions.
- Chopped raw onions go well with tacos, fajitas, and other Mexican cuisine.
- With onions, tomatoes, and fresh cilantro, make a homemade salsa.
- Make a delicious vegetable and onion soup.
- For a taste boost, add onions to chilli dishes.
- To make a great homemade salad dressing, combine raw onions, fresh herbs, vinegar, and olive oil.
Onions have a long list of health advantages. These nutrient-dense vegetables are high in chemicals that may lower your risk of heart disease and certain malignancies. Onions are antimicrobial and support intestinal health, which may help the immune system work better. Furthermore, they’re adaptable and can be added to any savoury dish to enhance the flavour. Increasing your intake of onions is a simple method to improve your overall health.
