Health Benefits of Onion
Rose May Pimentel in Health
Nov 13, 2020 • 3 min Read
Like garlic, onions are a staple in every kitchen around the world. From soups, sauces, main dishes, snacks, up to salads, onions have become one of the most favorite ingredients. But did you know that onions are also considered a nutritional powerhouse?
Onions contain various vitamins, minerals, and potent plant compounds that have been shown to promote health in many ways. The medicinal properties of onions have been recognized since ancient times when they were used to treat ailments like headaches, heart disease, and mouth sores.
Here are some of the surprising benefits of this superfood, from Healthline:
1. Packed With Nutrients
Onions are nutrient-dense, low in calories but high in vitamins and minerals. One medium onion has 44 calories but delivers a considerable dose of vitamins, minerals, and fiber. This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair, and iron absorption. Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals.
Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production, and nerve function.
Lastly, they are a good source of potassium, a mineral which many people are lacking. Normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction all require potassium.
2. May Benefit Heart Health
Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides, and reduce cholesterol levels — all of which may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.
3. Loaded with Antioxidants
Onions are an excellent source of antioxidants. They contain over 25 different varieties of flavonoid antioxidants. Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes, and heart disease.
4. Contain Cancer-Fighting Compounds
Onions may have a protective effect against certain cancers, including stomach and colorectal. Also, onions provide Onionin A, a sulfur-containing compound that has been shown to decrease tumor development and slow the spread of ovarian and lung cancer. Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth.
5. Help Control Blood Sugar
Due to the many beneficial compounds found in onions, consuming them may help reduce high blood sugar.
6. May Boost Bone Density
Studies show that onion consumption is associated with improved bone mineral density. It is believed that onions help reduce oxidative stress, boost antioxidant levels, and decrease bone loss, which may prevent osteoporosis and boost bone density.
7. Have Antibacterial Properties
Onions have been shown to inhibit the growth of potentially harmful bacteria like E. coli and S. aureus.
8. May Boost Digestive Health
Onions are a rich source of prebiotics, which help boost digestive health, improve the bacterial balance in your gut, and benefit your immune system. Also, a diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health.
The next time you peel onions and start crying, just think of all the great health benefits you are getting. So, don’t cry now. Peeling an onion should make you feel good.
Stay healthy and safe!
