Onions, as nutritious vegetables, offer numerous advantages, such as enhancing heart health, aiding in blood sugar control, and promoting stronger bones.
Onions belong to the Allium genus of flowering plants, a family that also encompasses garlic, shallots, and leeks.
These culinary gems are not only flavorful and adaptable but also budget-friendly, offering a diverse array of beneficial vitamins, minerals, and phytonutrients.
The healing attributes of onions have been acknowledged for millennia. In ancient Greece, athletes purportedly employed onions to purify their blood, and throughout history, both medieval and traditional healers have recommended them for alleviating ailments such as headaches, heart conditions, and mouth ulcers.
Continue reading to explore nine remarkable health advantages associated with onions.
1. Onions are Packed with Many Nutrients
Onions are a nutritional powerhouse, characterized by their low calorie content and high concentrations of vitamins, fiber, and minerals.
A single medium-sized onion, weighing about 110 grams (g), provides the following nutritional values:
- Calories: 44
- Protein: 1.2 g
- Carbohydrates: 10.3 g
- Sugar: 4.7 g
- Dietary Fiber: 1.9 g
- Fat: 0.1 g
- Potassium: 3.4% of the Daily Value (DV)
- Vitamin C: 9% of the DV
Notably, onions are rich in vitamin C, which supports immune health, collagen production, and the absorption of iron. Additionally, vitamin C serves as a potent antioxidant, safeguarding your cells from the harmful effects of free radicals.
Furthermore, onions contain significant amounts of B vitamins, including folate and vitamin B6. These vitamins play pivotal roles in metabolism, the production of red blood cells, and nerve function.
Lastly, onions serve as a valuable source of potassium, a mineral with various benefits such as promoting cellular function, regulating fluid balance, facilitating nerve transmission, aiding kidney function, and supporting muscle contraction. Considering that the average potassium intake of Americans falls short of the recommended DV of 4,700 milligrams (mg), incorporating onions into your diet is an excellent strategy to enhance your potassium intake.
2. Onions May Improve Heart Health
Onions feature antioxidants and compounds that possess the potential to mitigate the risk of heart disease by combatting inflammation and diminishing triglyceride and cholesterol levels.
These bulbs are particularly rich in quercetin, a flavonoid antioxidant recognized for its anti-inflammatory properties, which could contribute to the reduction of elevated blood pressure.
A limited study conducted in 2015, encompassing 70 individuals with excess weight and hypertension, suggested that a daily intake of 162 mg of quercetin-packed onion extract might lead to a notable decrease in systolic blood pressure, lowering it by 3.6 millimeters of mercury.
Furthermore, a small-scale 2014 study, involving 54 females diagnosed with polycystic ovary syndrome, indicated that the consumption of 80–120 g of fresh red onions daily for eight weeks resulted in decreased total and LDL (bad) cholesterol levels.
Nevertheless, it’s essential to note that further research is warranted in this area to substantiate these findings.
3. Onions Contain Anticancer Compounds
Allium vegetables, such as onions and garlic, have the potential to reduce the risk of certain types of cancer, including stomach and colorectal cancers.
A comprehensive review of 26 studies conducted in 2015 revealed that individuals who consumed the highest quantities of allium vegetables were 22% less likely to be diagnosed with stomach cancer compared to those who consumed the least.
Similarly, a 2014 review of 16 studies, involving a total of 13,333 participants, indicated that those with the highest onion consumption had a 15% reduced risk of colorectal cancer in comparison to those with the lowest intake.
Furthermore, laboratory studies conducted in test tubes suggest that onionin A, a sulfur-containing compound found in onions, may have the potential to reduce tumor development and slow the spread of ovarian cancer.
Onions also contain fisetin and quercetin, which are flavonoid antioxidants that possess the ability to inhibit tumor growth.
4. Loaded with Antioxidants
Antioxidants are compounds with the capacity to impede the process of oxidation, which has the potential to cause cellular damage and contribute to various diseases, including cancer, diabetes, and heart disease.
Onions stand out as a remarkable source of antioxidants, boasting a repertoire of at least 17 distinct types of flavonoids.
Red onions, in particular, are rich in anthocyanins, which are plant pigments belonging to the flavonoid family, responsible for the deep coloration of red onions. These anthocyanins may offer protective benefits against diabetes and certain forms of cancer.
In a 2016 study involving 43,880 male participants, researchers observed a correlation between regular consumption of anthocyanins (up to 613 mg) and a 14% reduction in the risk of nonfatal heart attacks.
Furthermore, a 2019 review reported that a higher intake of anthocyanin-rich foods was associated with a decreased risk of heart disease and a lower likelihood of death from heart disease, underscoring the potential heart-protective properties of these antioxidants.
5. Onions Help Regulate Blood Sugar
Consuming onions can play a beneficial role in managing blood sugar levels, which holds particular significance for individuals dealing with diabetes or prediabetes.
In a small-scale 2010 study involving 84 individuals with either type 1 or type 2 diabetes, the consumption of 100 grams of raw red onion resulted in a significant reduction in fasting blood sugar levels after just 4 hours.
Similarly, a 2020 study demonstrated that rats with diabetes, which were fed a diet containing 5% dried onion powder over an 8-week period, exhibited decreased fasting blood sugar levels along with lower triglyceride and cholesterol levels compared to a control group.
Quercetin, a component found in onions, has also demonstrated its ability to regulate overall blood sugar balance throughout the body by interacting with cells in various vital areas, including the small intestine, pancreas, skeletal muscle, adipose tissue (fat), and liver.
6. Onions May Boost Bone Density
While dairy is often recognized for its role in promoting bone health, it’s worth noting that other foods, including onions, can also contribute to maintaining strong bones.
In a modest 2016 study involving 24 middle-aged and postmenopausal women, those who consumed 100 milliliters of onion juice daily for 8 weeks displayed enhanced bone mineral density and increased antioxidant activity when compared to a control group.
Furthermore, a study conducted in 2009, encompassing 507 perimenopausal and postmenopausal women, revealed that individuals who included onions in their daily diet had a 5% higher overall bone density compared to those who consumed onions only once a month or less frequently.
Onions may play a role in mitigating oxidative stress, elevating antioxidant levels, and reducing bone loss. This potential can be valuable in preventing osteoporosis and enhancing bone density, highlighting their contribution to bone health.
7. Onions have Antibacterial Properties
Onions have demonstrated the potential to combat potentially harmful bacteria, including:
- Escherichia coli (E. coli)
- Pseudomonas aeruginosa
- Staphylococcus aureus (S. aureus)
- Bacillus cereus
In a test-tube study conducted in 2010, onion extract exhibited the capacity to inhibit the growth of Vibrio cholerae, a bacterial strain of significant public health concern in certain regions of the world.
Furthermore, quercetin, a compound extracted from onions, has shown the ability to inhibit bacterial growth. A review indicates that quercetin may hinder the growth of various bacterial strains, including Helicobacter pylori, a bacterium associated with stomach ulcers and certain digestive cancers.
Additionally, in another test-tube study, quercetin was observed to cause damage to the cell walls and membranes of E. coli and S. aureus, further highlighting its potential antibacterial properties.
8. May Boost Digestive Health
Onions serve as a bountiful source of both fiber and prebiotics, essential components for maintaining optimal gut health.
Prebiotics, a form of non-digestible fiber, are precisely the type of nourishment that beneficial gut bacteria thrive upon. These microorganisms metabolize prebiotics, generating short-chain fatty acids, which can contribute to:
- Fortifying gut health.
- Enhancing immune function.
- Mitigating inflammation.
- Facilitating improved digestion.
The consumption of prebiotic-rich foods also holds the potential to bolster the presence of probiotics, including strains like Lactobacillus and Bifidobacterium, which play a vital role in promoting digestive well-being.
Onions, in particular, boast a significant content of prebiotics such as inulin and fructooligosaccharides. These prebiotics have the potential to foster the proliferation of beneficial gut bacteria, thereby enhancing immune function and contributing to overall gut health.
9. Onions are Easy to Add to your Diet
Onions stand as a fresh and versatile kitchen essential found in culinary traditions worldwide. They can be prepared in various ways, including cooking, frying, or even enjoyed raw.
To incorporate onions into your daily diet, consider these creative ideas:
- Soups: Enhance the depth of flavor in soups like classic French onion soup.
- Dips and Spreads: Elevate the taste of dips and spreads such as guacamole, salsa, or ranch dressing by adding finely chopped onions.
- Egg Dishes: Incorporate onions into your egg-based dishes like omelets, frittatas, and quiches for an extra burst of flavor.
- Toppings: Create delightful toppings like caramelized onions to crown meats, tofu, or savory baked goods.
- Mexican Cuisine: Use raw onions as a zesty topping for tacos, fajitas, and various other Mexican dishes.
- Salads: Add a refreshing crunch and flavor to salads, like a chickpea salad with chopped onions and red pepper.
- Stir-Fries and Sauces: Infuse your stir-fries, pasta sauces, or curries with the savory goodness of onions.
With their versatility, onions can enhance the taste and texture of a wide range of dishes, making them a delightful addition to your culinary repertoire.
Conclusion
Onions are densely packed with nutrients and harbor potent compounds that have the potential to reduce the risk of heart disease and certain types of cancer.
These versatile vegetables also possess antibacterial properties and support digestive well-being, potentially enhancing immune function.
Furthermore, their adaptability allows them to elevate the flavor profile of a wide array of dishes.
For more information please email us at hello@jilisheafrica.com