9 Impressive Health Benefits of Onions
Though all vegetables are important for health, certain kinds offer unique benefits. Onions are members of the Allium genus of flowering plants that also includes garlic, shallots, leeks, and chives. These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways. In fact, 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 9 impressive health benefits of onions.
Packed With Nutrients
Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. One medium onion can have just 44 calories but deliver 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’re a good source of potassium, a mineral in which many people are lacking. In fact, the average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg. Normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction all require potassium.
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. Quercetin is a flavonoid antioxidant that’s highly concentrated in onions. Since it’s a potent anti-inflammatory, it may help decrease heart disease risk factors, such as high blood pressure. In a study of 70 overweight people with high blood pressure, scientists found that a dose of 162 mg per 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 decrease cholesterol levels. A study in 54 women with polycystic ovarian syndrome (PCOS) found that consuming large amounts of raw red onions for eight weeks reduced total and “bad” LDL cholesterol compared to a control group.
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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, and onions are an excellent source of antioxidants! In fact, onions contain over 25 different varieties of flavonoid antioxidants. Red onions, in particular, contain anthocyanins — special plant pigments that give red onions their deep color, and studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease. For example, a study in 43,880 men showed that habitual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks. Similarly, a study in 93,600 women observed that those with the highest intake of anthocyanin-rich foods were 32% less likely to experience a heart attack than women with the lowest intake. Additionally, anthocyanins have been found to help protect against certain types of cancer and diabetes. Make sure you add antioxidants to your diet with our supplements today.
Contain Cancer-Fighting Compounds
Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach and colorectal variations. A review of 26 studies showed that people who consumed the highest amount of Allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the least amount. Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake. These cancer-fighting properties have been linked to the sulfur compounds and flavonoid antioxidants found in Allium vegetables and have been shown to decrease tumor development and slow the spread of ovarian and lung cancer in test-tube studies.
Help Control Blood Sugar
Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes. A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours. Another study showed that diabetic rats fed food containing 5% onion extract for 28 days experienced decreased fasting blood sugar and had substantially lower body fat than the control group. Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects and quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, fat tissue, and liver to control whole-body blood sugar regulation.
May Boost Bone Density
Though dairy gets a lot of credit for boosting bone health, many other foods, including onions, can help support strong bones. A study in 24 middle-aged and postmenopausal women showed 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, and another study in perimenopausal and postmenopausal women found that those who ate onions at least once a day had a 5% greater overall bone density than individuals who ate them once a month or less. It’s believed that onions help reduce oxidative stress, boost antioxidant levels, and decrease bone loss, which may prevent osteoporosis and boost bone density. Add these vitamins and nutrients to your daily intake easily with 10th Powa Products!
Have Antibacterial Properties
Onions can help fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereus. Onion extract has been shown to inhibit the growth of Vibrio cholerae, a bacteria that is a major public health concern in the developing world. Quercetin extracted from onions seems to be a particularly powerful way to fight bacteria. A test-tube study demonstrated that quercetin extracted from yellow onion skin successfully inhibited the growth of Helicobacter pylori (H. pylori) and Methicillin-resistant Staphylococcus aureus (MRSA). These powerful properties in onions make them a key ingredient in our supplements that are designed to help you feel and function better!
May Boost Digestive Health
Onions are a rich source of fiber and prebiotics, which are necessary 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 — including acetate, propionate and butyrate. Research has shown that these short-chain fatty acids strengthen gut health, boost immunity, reduce inflammation, and enhance digestion. Additionally, consuming foods rich in prebiotics helps increase probiotics, such as Lactobacillus and bifidobacteria strains, which benefit digestive health. Onions are particularly rich in the prebiotics inulin and fructooligosaccharides which may help increase the number of friendly bacteria in your gut and improve immune function.
Easy to Add to Your Diet
Onions are a staple in kitchens around the world. They give flavor to savory dishes and can be enjoyed either raw or cooked. Not to mention, they can boost your intake of fiber, vitamins, and minerals. Here are some tips on how to add onions to 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.
- Add cooked onions to egg dishes, such as omelets, frittatas, or quiches.
- Top meat, chicken, or tofu with sauteed 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.
- Toss onions in with 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.