The amazing health benefits of onion

Onion:A powerful remedy

Though all vegetables are important for health, certain types offer more benefits.

Onions are part of the Allium genus of flowering plants that also includes garlic, shallots, leeks and chives.

These vegetables contain different vitamins, minerals and potent plant compounds that have been found  to promote health in many ways.

In fact, the medicinal properties of onions have been recognized from ancient times, when they were used to treat ailments such as headaches, heart disease and mouth sores.Trusted Source

Here are 9 incredible health benefits of onions.

1. Loaded With Nutrients

Onions are nutrient-dense, that means they are low in calories but high in vitamins and minerals.

One medium onion has just 44 calories butsupplies a considerable dose of vitamins, minerals and fiberTrusted Sourc.

This vegetable is specifically high in vitamin C, a nutrient that helps in regulating immune health, collagen production, tissue repair and iron absorption.

Vitamin C also acts as a powerful antioxidant in your body, keeping your cells from damage caused by unstable molecules called free radicalsTrusted Sou.

Onions are also rich in vitamins B,including folate (B9) and pyridoxine (B6) — which play a vital roles in metabolism, red blood cell production and nerve function.Trusted Sourc

Lastly, they’re a good source of potassium, a mineral in which  a number of people are lacking.

In fact, the average potassium consumption of Americans is a bit above half the recommended daily dosage(DV) of 4,700 mgTrusted Source.

All normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction. require potassium.

2. May be useful to Heart Health

Onions contain antioxidants and compounds that fight inflammation,reduces triglycerides and cholesterol levels — all of which can lower heart disease risk.

Their potent anti-inflammatory properties can also help reduce high blood pressure and prevent blood clots.

Quercetin is a flavonoid antioxidant that is very concentrated in onions. Since it’s a potent anti-inflammatory, it canhelp reduce heart disease risk factors, like high blood pressure.

A study in 70 overweight people with high blood pressure discovered that a dose of 162 mg per day of quercetin-rich onion extract drastically reduced systolic blood pressure by 3–6 mmHg compared to a placebo.Trusted Sourc

It was also discovered that onions can decrease cholesterol levels.

A study in 54 women with polycystic ovarian syndrome (PCOS) found that consuming large quantities of raw red onions (40–50 grams/day if overweight and 50–60 grams/day if obese) for eight weeks reduced totally the“bad” LDL cholesterol compared to a control group.Trusted Sourc

In addition, evidence from animal studies supports that onion consumption can reduce risk factors for heart disease, such as inflammation, high triglyceride levels and blood clot formation.Trusted Source
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Tru Loaded With Antioxidantsntioxidants are compounds that inhibit oxidation, a process which leads to cellular damage and contributes to diseases like cancer, diabetes and heart disease.ninesare an important source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants.

Trusted S3. Loaded With Antioxidants

Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes and heart disease.

Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants 

Red onions, in particular, contain anthocyanins — special plant pigments in the flavonoid family which give red onions their deep color. 

Various population studies have discovered that people who consume more foods rich in anthocyanins stand a reduced risk of heart disease.

For example, a study in 43,880 men revealed that usual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks.Trusted Source

Similarly, a study in 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.Trusted So

Furthermore, anthocyanins have been found to help protect against certain types of cancer and diabetes.

4. Contain Cancer-Fighting Nutrients.

Eating vegetables of the Allium genus like garlic and onions can help in lowering risk of certain cancers, including stomach and colorectal.

A review of 26 studies showed that people who consumed the highest quantityof allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the less quantity

Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% decreased risk of colorectal cancer compared to those with  lower intake.Trusted S

These cancer-fighting properties have been attributed to the sulfur compounds and flavonoid antioxidants contained in allium vegetables.

For example, onions provide onionin A, a sulfur-containing compound which has been shown to limit tumor development and slow the spread of ovarian and lung cancer in test-tube studies.

Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth.
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Trusted Sourcnions also contain fisetin and quercetin, flavonoid antioxidants that can inhibit tumor growth

5. Help Control Blood Sugar

Eating onions can help control blood sugar, which is especially important for people with diabetes or prediabetes.

A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by around 40 mg/dl after four hours

Additionally, various animal studies have shown that onion consumption can help in blood sugar control.

A study showed that diabetic rats fed with food containing 5% onion extract for 28 days experienced reduced fasting blood sugar and had substantially lower body fat than the control group

Specific compounds found in onions, like quercetin and sulfur compounds, have antidiabetic effects.

For example, quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, fat tissue and liver help regulate the whole-body blood sugar.

6. May Boost Bone Density

Though dairy gets much of the credit for boosting bone health, several other foods, including onions, may help support strong bones.

A study in 24 middle-aged and postmenopausal women discovered 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 in 507 perimenopausal and postmenopausal women found that those who ate onions at least once a day got a 5% greater overall bone density than individuals who ate them once a month or less.Trusted Sourc

Plus, the study demonstrated that older women who more frequently ate onions reduced their risk of hip fracture by more than 20% compared to those who never ate them.

It’s believed that onions help reduce oxidative stress, boost antioxidant levels and decrease bone loss, which can prevent osteoporosis and boost bone density

7. Have Antibacterial Properties

Onions may fight potentially dangerous bacteria, like Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) and Bacillus cereus.Trusted

Furthermore, onion extract has been shown to limit the growth of Vibrio cholerae, a bacteria that is a major public health problem in the developing world.

test-tube study demonstrated that quercetin extracted from yellow onion skin successfully prevented the growth of Helicobacter pylori (H. pylori) and Methicillin-resistant Staphylococcus aureus (MRSA).

. pylori is a bacteria associated with stomach ulcers and some digestive cancers, while MRSA is an antibiotic-resistant bacteria that causes infections in various parts of the body

Another test-tube study found that quercetin damaged the cell walls and membranes of E. coli and S. aureus

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8. Can Boost Digestive Health

Onions are a rich source of fiber and prebiotics, which are important for optimal gut health.

Prebiotics are nondigestible types of fiber that are broken down by beneficial gut bacteria.

Gut bacteria feed on prebiotics and create short-chain fatty acids — such as acetate, propionate and butyrate.

Research has shown that these short-chain fatty acids strengthen gut health, boost immunity, reduce inflammation and improve digestion.Trusted Source
Trustedconsuming foods rich in prebiotics helps increase probiotics, such as Lactobacillus and bifidobacteria strains, which benefit digestive health

In addition, a diet rich in prebiotics can help improve the absorption of essential minerals like calcium, which may improve bone health.Trusted Sourc

Onions are particularly rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and boost immune function 

9. Easy to Add to Your Diet

Onions are a staple in kitchens throughout the world.

They give flavour to savoury dishes and can be enjoyed either raw or cooked.

Furthermore, they may boost your consumption of fiber, vitamins and minerals.

Here are a few tips on how to add onions to your diet:

• Use raw onions to add a kick of flavour to your guacamole recipe.
• Add caramelized onions to savoury baked goods.
• Mix cooked onions with other vegetables for a healthy side dish.
• Try to add cooked onions to egg dishes, like omelets, frittatas or quiches.
• Top meat, chicken or tofu with grilled onions.
• Add tiny sliced red onions to your favorite salad.
• Prepare a fiber-rich salad with chickpeas, chopped onions and red peppers.
• Make use of onion and garlic as a base for stocks and soups.
• Put onions into stir-fry dishes.
• Top tacos, fajitas and other Mexican dishes with chopped crude onions.
• Prepare a homemade salsa with onions, tomatoes and fresh cilantro.
• Prepare a hearty onion and vegetable soup.
• Include onions in chili recipes for a flavour boost.
• Combine raw onions with fresh herbs, vinegar and olive oil for a tasty homemade salad
•  To Summarize

The health benefits linked to onions are quite impressive.

These nutrient-packed vegetables contain powerful compounds that may reduce your risk of health disease and some kinds of cancer.

Onions have antibacterial properties and promote digestive health, which can help boost immune function.

What’s more, they’re versatile and can be useful in heightening the flavour of any savoury meal.

Including more onions to your diet is an excellent way to benefit your overall health.