Onion is a vegetable that has unique properties. By studying the benefits of onion, you will find out some points that you may not believe. Although all vegetables are important for health, certain types have unique benefits.
Onion is a member of the Allium family of flowering plants, which also includes garlic, shallots, leeks and chives.
These vegetables contain various vitamins, minerals, and powerful plant compounds that have been shown to promote health in many ways. By studying benefits of onion, you will understand the importance of this vegetable.
In fact, the medicinal benefits of onion have been known since ancient times, when they were used to treat ailments such as headaches, heart ailments, and mouth ulcers. Try adding onions to your meals.
Here are 8 important health benefits of onions.
High nutrients and The benefits of onion
- Onions are nutrient-dense, meaning they are low in calories but high in vitamins and minerals.
- A medium onion has only 44 calories but provides a significant amount of vitamins, minerals and fiber.
- This vegetable is especially rich in vitamin C, a nutrient that regulates the health of the immune system, collagen production, tissue repair and iron absorption.
- Vitamin C also acts as a powerful antioxidant in your body, protecting your cells from damage caused by unstable molecules called free radicals.
- Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) – which play an important role in metabolism, red blood cell production and nerve function.
- Finally, they are a good source of potassium, a mineral that many people are deficient in.
- In fact, the average American intake of potassium is just over half of the recommended daily allowance (DV) of 4,700 milligrams.
- Normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction all require potassium. In summary, lets a review it, one of The benefits of onion is having many nutrients.
Heart health from The benefits of onion
One of the benefits of onion is heart health. Onions contain antioxidants and compounds that fight inflammation, lower triglycerides, and lower cholesterol levels—all of which may reduce the risk of heart disease.
Their strong anti-inflammatory properties may also help lower high blood pressure and protect against blood clotting. Why not eat hot food? More than 10 best reasons
Quercetin is a flavonoid antioxidant that is highly concentrated in onions. Because it is a strong anti-inflammatory, it may help reduce heart disease risk factors such as high blood pressure.
A study of 70 overweight hypertensive subjects found that a dose of 162 mg/day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3-6 mmHg compared to a placebo.
Onions have also been shown to lower cholesterol levels.
A study in 54 women with polycystic ovary syndrome (PCOS) showed that consuming large amounts of raw red onion (40-50 grams per day if overweight and 50-60 grams per day if obese) for eight weeks caused a Reduction of total LDL and “bad” cholesterol compared to the control group.
Additionally, evidence from animal studies suggests that onion consumption may reduce heart disease risk factors, including inflammation, high triglyceride levels, and blood clot formation.
Rich in antioxidants and the benefits of onion
One of the benefits of onion is having a lot of antioxidants.
Antioxidants are compounds that prevent oxidation, a process that leads to cell damage and contributes to diseases such as cancer, diabetes and heart disease.
Onions are an excellent source of antioxidants. In fact, they have over 25 different types of flavonoid antioxidants.
Red onions in particular contain anthocyanins – special plant pigments from the flavonoid family that give red onions their deep colour.
Several studies have shown that people who eat more anthocyanin-rich foods have a reduced risk of heart disease.
For example, one study of 43,880 men found that regular intake of up to 613 mg/day of anthocyanins was associated with a 14% reduced risk of abnormal heart attacks.
Likewise, a study of 93,600 women found that those with the highest intake of anthocyanin-rich foods were 32% less likely to have a heart attack than women with the lowest intake.
In addition, anthocyanins have been found to protect against certain types of cancer and diabetes.
Important compounds to fight cancer
Another property of onion is having important and effective compounds to fight cancer.
Consuming vegetables such as garlic and onion is associated with a reduced risk of certain cancers, including stomach and colon.
Studies have shown that people who consumed the highest amount of vegetables is 22% less likely to develop stomach cancer than those who consumed the lowest amount.
Additionally, a review of 16 studies involving 13,333 people found that participants with the highest onion intake had a 15% reduced risk of colon cancer compared to those with the lowest intake.
These cancer-fighting properties are linked to the sulphur compounds and flavonoid antioxidants found in vegetables.
Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth.
Blood sugar control is one of the benefits of onion
- One of the other benefits of onion is blood sugar control.
- Eating onions may help control blood sugar, which is especially important for people with diabetes or prediabetes.
- A study of 42 people with type 2 diabetes found that eating 3.5 ounces (100 grams) of fresh red onion lowered fasting blood sugar levels by about 40 mg/dL after four hours.
- In addition, numerous animal studies have shown that onion consumption may be beneficial for blood sugar control.
- One study showed that diabetic rats fed a diet containing 5% onion extract for 28 days had reduced fasting blood sugar and relatively less body fat.
- Certain compounds found in onions, such as quercetin and sulfur compounds, have anti-diabetic effects. Scientific cooking information includes scientific content for cooking.
- For example, quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, adipose tissue, and liver to regulate blood sugar throughout the body. Follow the unique educational content on our cooking site.
Possibility of increased bone density
One of the benefits of onion is to increase bone density. Although dairy is credited with promoting bone health, many other foods, including onions, may help strengthen bones.
A study of 24 middle-aged and postmenopausal women found that those who consumed 3.4 ounces (100 mL) of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group.
Another study of 507 postmenopausal women found that those who ate onions at least once a day had 5% higher bone density than those who ate them once a month or less.
Additionally, the study found that older women who ate onions more often had a more than 20 percent lower risk of hip fracture compared to those who never ate them.
Onions are believed to help reduce oxidative stress, increase antioxidant levels, and reduce bone loss, which may prevent osteoporosis and promote bone density.
Being antibacterial is one of the benefits of onion
Another property of onion is its antibacterial property. Quercetin extracted from onions seems to have a special way to fight bacteria.
A laboratory study showed that quercetin extracted from yellow onion skin successfully inhibited the growth of Helicobacter pylori (H. pylori) and methicillin-resistant Staphylococcus aureus (MRSA).
pylori is a bacterium associated with stomach ulcers and some gastrointestinal cancers, while MRSA is an antibiotic-resistant bacterium that causes infections in various parts of the body.
Another test-tube study showed that quercetin damages the cell walls and membranes of E. coli and S. aureus.
Digestive health and the effects of onion consumption
- Another property of onion is digestive health. Onions are a rich source of fiber and prebiotics, which are essential for optimal gut health.
- Prebiotics are non-digestible 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 butyral.
- Research has shown that these short-chain fatty acids promote gut health, boost immunity, reduce inflammation, and boost digestion.
- In addition, consuming probiotic-rich foods helps increase probiotics, such as Lactobacillus and bifidobacteria strains, which are beneficial for digestive health.
- A diet rich in probiotics may help improve the absorption of important minerals such as calcium, which may improve bone health.
- Onions are especially rich in probiotics inulin and fructooligosaccharides. These things help increase the number of friendly bacteria in the gut and improve immune system function.
- In the article above, we studied the benefits of onions. By studying the benefits of onions, you have surely come to the conclusion that you should look at onions with a different look in your meals.
One of the most important points in cooking is the use of fresh and organic ingredients. The first point is to use fresh ingredients.
The more you follow these tips, the better and tastier you will have. Rest assured, you definitely can and you will need some experience.