The varieties of onions are endless, and the flavor it adds to your cooking is indispensable. Onions belong to the same family as leeks, shallots, scallions, garlic, and chives. Apart from their distinct flavors, onions are known for their health benefits.
Numerous types and variations of onions are found in the wild, however, those predominantly utilized for culinary purposes are the most renowned.
- Red onions – pungent and spicy; incredible for salads, soups, gravies, and rice dishes
- White onions – crisp and sweet; best used in pizzas, burgers, sandwiches, and salads
- Sweet yellow onions – mild and sweet; fantastic for soups and stews, best work when caramelized
- Spring onions – red, white, and sweet; perfect for garnishing
- Leeks – tender and sweet; best used in gravies
- Pearl onions – sweet in flavor; perfect for gravy dishes, especially meat
- Shallots – pungent with a pinch of sweetness; perfect for vinaigrettes
Observing the wide selection of onion types, it is crucial to comprehend the rationale behind consuming onions daily. Hence, we have authored this article to enlighten you on onions’ nutritional value, health advantages, and how to incorporate them into your diet efficaciously.
Health Benefits of Onions
Onions, which can be savored both cooked and uncooked, are bursted with crucial minerals and nutrients. Global health professionals highly propose including onions to your meal plan, as they are rich in phytochemicals, flavonoids, sulfuric compounds, and vitamin C. Here are some of the probable health advantages that onions offer, which you shouldn’t overlook.
1. Helps boost digestive health
Abundant in prebiotics and fiber, onions are one of the few vegetables crucial for your gut’s optimal health. The good bacteria in your intestine break down the prebiotics in onions, resulting in the production of short-chain fatty acids.
Short-chain fatty acids have been found to improve gut health, digestion, reduce stomach inflammation, and ultimately enhance immunity as per research.
According to specialists, consuming prebiotic-rich foods can promote digestive health and enhance the absorption of crucial minerals such as calcium and iron, which can boost red blood cell production and bone health.
2. Onions have antibacterial properties
Onions possess antibacterial qualities that stop bacteria from expanding within our bodies. According to a recent research, the antibacterial characteristics of onions can suppress the development of Vibrio Cholerae, a severe health challenge in underdeveloped nations.
Quercetin, a compound found in onions, has strong antibacterial properties. Research has shown that quercetin extracted from onions can effectively inhibit the spread of antibiotic-resistant bacteria that can cause infections in various organs and areas of the body. Hence, incorporating onions into your diet can aid in combatting bacterial infections.
3. Onions may boost bone density
The consumption of onions has been linked to the improvement of bone density and strength due to their high concentration of vitamin C, an important mineral for enhancing bone durability. Onions contain prebiotics that facilitate the absorption of vital minerals essential for bone health, such as calcium.
Individuals with osteoporosis, arthritis, and joint pain are recommended to incorporate onions into their daily meals. This is because onions have the potential to lower oxidative stress, lessen bone loss, and elevate antioxidant levels, which can not only help prevent osteoporosis but also contribute to stronger bones.
4. Helps maintain blood sugar levels
Sulfur and quercetin are compounds that have been recognized for their anti-diabetic properties. These compounds are plentifully present in onions. Hence, including onions in your daily diet can greatly assist in regulating your blood glucose levels.
A previous research involving 42 individuals diagnosed with type 2 diabetes revealed that the consumption of 3.5 oz or 100 g of uncooked red onion led to a significant decrease in fasting blood sugar levels within four hours. Furthermore, various studies conducted on animals have suggested that incorporating onions into their diet may improve blood sugar regulation.
According to research, rats that were given food with 5% dehydrated onion powder for 8 weeks exhibited reduced levels of fasting blood sugar along with lower triglyceride and cholesterol levels when compared with a control group. Additionally, specific substances present in onions, including sulfur compounds and quercetin, have antidiabetic properties.
Consuming onions, which contain numerous beneficial compounds, may potentially aid in decreasing high blood sugar by interacting with cells in various parts of the body, such as the small intestine, pancreas, skeletal muscle, fat tissue, and liver, thus controlling the regulation of blood sugar throughout the entire body.
5. Onions contain cancer-fighting components
Several studies have indicated that consuming onions 1-7 times per week may reduce the chances of developing ovarian, laryngeal, and colorectal cancer.
In contrast, consuming a few portions or exceeding that amount every day could potentially decrease the likelihood of developing oral and esophageal cancer. According to health professionals, onions contain quercetin, which displays anti-carcinogenic characteristics and can impede the growth of cancer cells in various types of tumors such as those found in the lungs, uterus, ovaries, prostate, colon, and breasts.
Onions are also very high in antioxidants that help kill cancer-causing cells by removing free radicals from the body. Many studies claim that the antioxidants present in onions can help lessen the side effects that occur from cancer treatments.
6. Boosts immunity
Onions contain polyphenols, which function as antioxidants that safeguard the body from free radicals. In the event that your immune system is not robust and in good condition, it will defend your body against external viruses and microorganisms attempting to enter the body. This implies that illnesses such as the common cold, influenza, and so on will be prevented.
Conversely, a functional digestive system corresponds to a healthy immune system, meaning that your immune system and gut health are interdependent.
A healthy gut leads to a robust immune system, and according to the University of Maryland Medical Center, onions’ antioxidants and quercetin can limit the production of histamines, which cause allergic reactions resulting in symptoms such as itching, crying, and sneezing.
7. May help lower cholesterol
Heart patients have reason to celebrate, as consuming onions can lower the likelihood of developing cardiovascular ailments. Onions boast large quantities of chromium and antioxidants, which enable arteries to efficiently transport blood from the heart to every corner of the body.
By ensuring that cholesterol buildup is removed from the walls of your arteries and blood vessels, these components facilitate the proper transportation of blood and promote the optimal functioning of your heart.
8. Aids weight loss
According to evidence supporting the positive effects of onions on digestive health, specialists suggest that they can significantly aid individuals attempting to shed pounds. Improved gut functionality and the proper breakdown of food can prevent constipation.
Eating onions with their antioxidant properties can aid in digestion, resulting in regular bowel movements that eliminate excess toxins from the body. Additionally, these antioxidants assist in reducing body fat, which means incorporating onions into a weight loss regimen could enhance the process.
Onions have a high nutrient density, which implies that they contain a substantial amount of vitamins and minerals while being low in calories. Despite having just 44 calories, one medium-sized onion contains a significant amount of vitamins, minerals, and fiber. Among vegetables, onions are especially abundant in vitamin C, which plays a vital role in bolstering immune function, promoting collagen synthesis, tissue restoration, and facilitating iron absorption.
Your body can benefit from the antioxidant properties of Vitamin C which shields your cells from destruction by unstable molecules known as free radicals. Additionally, onions contain B vitamins like folate and vitamin B6 that contribute to metabolism, produce red blood cells and support nerve activity.
Additionally, they provide a valuable amount of potassium, a mineral that numerous individuals are deficient in. In reality, the standard potassium consumption among Americans is below 50% of the suggested daily quantity (DV) of 4,700 milligrams (mg) (5Trusted Source).
Potassium is necessary for various bodily functions such as normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction. Despite being low in calories, onions are a rich source of essential nutrients like vitamin C, B vitamins, and potassium.
Antioxidants and certain compounds present in onions aid in reducing heart disease risk by combating inflammation, lowering triglycerides, and minimizing cholesterol levels. Furthermore, the robust anti-inflammatory properties of onions may aid in mitigating high blood pressure and providing protection against blood clots.
Onions are rich in the flavonoid antioxidant known as quercetin, which possesses powerful anti-inflammatory properties. Therefore, it has the potential to reduce risk factors for heart disease, such as hypertension.
In a study involving 70 individuals who were overweight and had high blood pressure, it was discovered that a daily dosage of 162 mg of onion extract that contained quercetin effectively decreased systolic blood pressure by 3-6 mmHg. This reduction was notably superior to the placebo group.
Studies have demonstrated that onions can lower levels of cholesterol.
In a study conducted in 2014 on 54 women with polycystic ovarian syndrome (PCOS), it was discovered that consuming significant quantities of uncooked red onions (ranging between 80 and 120 grams per day) for 8 weeks resulted in reduced total and LDL (harmful) cholesterol levels when compared to a control group.
Research has demonstrated that onion consumption can lower the risk factors associated with heart disease in animals, which encompass blood clotting, high triglyceride levels, and inflammation. Similarly, eating onions may aid in diminishing the risk factors for heart disease, including elevated triglyceride levels, inflammation, and high blood pressure.
Compounds that hinder the process of oxidation, which causes harm to cells and is linked to diseases such as cancer, diabetes, and heart disease, are known as antioxidants. One of the best sources of antioxidants are onions, which contain at least 17 distinct types of flavonoid antioxidants.
Red onions, in particular, contain anthocyanins, which are plant pigments in the flavonoid family that give red onions their deep color. Multiple population studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease.
An instance is a research conducted on 43,880 males which found that a regular consumption of up to 613 mg per day of anthocyanins was linked to a 14% decrease in the likelihood of nonfatal heart attacks. Additionally, according to a review carried out in 2018, eating more foods abundant in anthocyanins was related to a reduced chance of heart disease and fatality due to heart disease.
Moreover, anthocyanins have been discovered to provide defense against specific categories of cancer and diabetes. Abundant in red onions, these potent plant pigments have the potential to shield against heart disease, specific types of cancer, and diabetes.
The antibacterial properties of onions can target harmful bacteria like E. coli, Pseudomonas aeruginosa, S. aureus, and B. cereus. In addition, research indicates that onion extract is effective in stopping the growth of Vibrio cholerae, a significant public health threat in specific regions.
The growth of bacteria can be significantly reduced through the use of quercetin extracted from onions which is highly potent.
Quercetin has shown in some tests conducted in test-tubes, the ability to restrain the growth of diverse bacteria strains including H. pylori, a bacterium linked to stomach ulcers and specific cancers of the digestive system.
Another test-tube study found that quercetin damaged the cell walls and membranes of E. coli and S. aureus. Onions have been shown to inhibit the growth of potentially harmful bacteria like E. coli and S. aureus.
Adding flavor to savory dishes and being able to be consumed both cooked and raw, onions are a commonly used ingredient in kitchens worldwide. Additionally, they can provide an increase in fiber, vitamins, and minerals. These suggestions can help incorporate onions into your diet:
- Use raw onions to add a kick of flavor to your guacamole recipe.
- Add caramelized onions to savory baked goods.
- Combine cooked onions with other vegetables for a healthy side dish.
- Try adding cooked onions to egg dishes, such as omelets, frittatas, or quiches.
- Top meat, chicken, or tofu with sautéed onions.
- Add thinly sliced red onions to your favorite salad.
- Make a fiber-rich salad with chickpeas, chopped onions, and red peppers.
- Use onion and garlic as a base for stocks and soups.
- Throw onions into stir-fry dishes.
- Top tacos, fajitas, and other Mexican dishes with chopped raw onions.
- Make a homemade salsa with onions, tomatoes, and fresh cilantro.
- Prepare a hearty onion and vegetable soup.
- Add onions to chili recipes for a flavor boost.
- Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.
Incorporating onions into savory meals such as eggs, guacamole, meat dishes, soups, and baked goods is effortless.
Onions offer remarkable health advantages due to their nutrient-rich composition consisting of potent compounds that potentially minimize the occurrence of heart disease and specific cancers. Besides, the antibacterial attributes and facilitation of proper digestion by onions can boost immune functionality.
Furthermore, onions are adaptable and capable of enhancing the taste of any savory meal. Incorporating onions into your diet is an effortless approach to promoting your general well-being.