Onions, onions, onions. Who wouldn’t know this particular spice? In almost all the dishes we cook, we put onions. Apart from its delicious taste, it is also oozing with so many essential nutrients. Whether it is yellow, red, or white onions, these pungent vegetable is rich in so many health benefits. Through its high amount of antioxidants and nutrients, including polyphenols and flavonoids, the nutrition of onion may help you in maintaining a better blood sugar levels, protecting against inflammation, and facilitating in the building of strong bones. But those aren’t the only health benefits of onions, there is more to it than meets the eye.
Not just that, studies have also linked the onions to heart disease and cancer prevention, plus lower the risk of developing arthritis, diabetes, asthma, and neurodegenerative conditions. Get to know more about this amazing vegetable –read on!
What are Onions?
Onions are actually a member of the plant family of Liliaceae, which also include the other tasty allium vegetables, lie the leeks and garlic. Moreover, the allium vegetables have therapeutic oils in it, which hold sulfur compounds that are partly responsible for its signature smell and taste. Nevertheless, also for the numerous health benefits of onions.
Some of the most important antioxidant sin onions include quercetin, anthocyanins, and flavonoids. About 25 different flavonoids have also been identified on all of the varieties of onion. The quercetin is considered as an antihistamine phytonutrient, which is often found in various allergy products as it may lower the effects of histamines on the immunity. one the other hand, the anthocyanins, a similar kind of antioxidant present in the red berries, are responsible for providing the red deep color of the onion.
Another form of flavonoid in the onion is the ACSOs or the alkenyl cysteine sulphoxides, which have been reported to have a lot of health benefits, like antibiotic effects, anti-asthmatic effects, anti-thrombotic activity, antiplatelet activity, and anti-carcinogenic properties.
Have you ever wondered why your eyes cry when you cut onions? Well, it is because cutting onions cut the cell membranes, which store the ACSOs. Though it may be inconvenient to cry while cooking, it is just a small sacrifice for all the amazing roles of the onions to the health.
Nutritional Value of Onions
You might like sweet onions like the shallots or the Vidalia onions. These tend to have much milder taste and may be edible even raw. Yet, in comparison to that of the red and white onion, these commonly have a lower amount of essential; nutrients. Various research suggests that the nutritional value of onion improves when you leave them in the ground for a longer period of time.
Generally, the longer they are stay in the ground, the sweeter they taste yet the lower the phytonutrient count. Commonly, the more potent the taste and the smell, the more nutrients present in it.
100 grams of onions may contain the following:
| Principle | Amount | % Daily Value |
| Energy | 40 Kcal | 2% |
| Carbohydrates | 9.34 grams | 7% |
| Protein | 1.10 grams | 2% |
| Total Fat | 0.10 grams | 0.5% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 1.7 grams | 4.5% |
| Vitamins | ||
| Folates | 19 micrograms | 5% |
| Niacin | 0.116 milligrams | 1% |
| Pantothenic acid | 0.123 milligrams | 2.5% |
| Pyridoxine | 0.120 milligrams | 9% |
| Riboflavin | 0.027 milligrams | 2% |
| Thiamin | 0.046 milligrams | 4% |
| Vitamin A | 2 IU | 0% |
| Vitamin C | 7.4 milligrams | 12% |
| Vitamin E | 0.02 milligrams | 0% |
| Electrolytes | ||
| Sodium | 4 milligrams | 0% |
| Potassium | 146 milligrams | 3% |
| Minerals | ||
| Calcium | 23 milligrams | 2% |
| Copper | 0.039 milligrams | 4% |
| Iron | 0.0.21 milligrams | 3% |
| Magnesium | 10 milligrams | 2.5% |
| Manganese | 0.129 milligrams | 5.5% |
| Phosphorus | 29 milligrams | 4% |
| Zinc | 0.17 milligrams | 1.5% |
| Phyto-nutrients | ||
| Carotene-β | 1 micrograms | — |
| Cryptoxanthin-β | 0 micrograms | — |
| Lutein-zeaxanthin | 4 micrograms | — |
Health Benefits of Onions
Here are some of the most astounding health benefits of onions:
- Helps defend against respiratory infections. Experts believe that various phytonutrients in the onion is beneficial in increasing the immunity defense, fight inflammations, reduce mucus, respiratory system, and lungs. Not just that, it may also help in making you feel better much faster.
- May help in preventing or managing diabetes. The chromium in the onion is beneficial in controlling the blood glucose levels and may help in the prevention of diabetes. Research also shows that the onion extract is essential in fighting diabetes. This is since the onion consumption may help in lowering the plasma glucose concentration in the body, as well as the body weight.
- Helps in maintaining strong bones. The onions may help in fostering greater bone mineral density that lowers the risk of fractures. The GPCS substances in the onions are essential in inhibiting the breakdown of the bone. As well as in preventing the onset of osteoporosis and reverse the effects of bone loss.
- Helps in protecting heart health. The fibrinolytic benefits of onions are essential in providing cardiovascular protection. This is through the reduction of the risk of blood clot formation. Furthermore, it also helps in protecting against bad cholesterol. They do this through the limitation of the activities of harmful free radicals in the blood vessels. This lowers the oxidative stress and improving the blood pressure levels and blood circulation.
- Helps in fighting cancer. Due to the ample amount of essential nutrients in onions, it is beneficial in reducing the risk of developing ovarian, mouth, and colon cancer. This is probably the best among the health benefits of onions. Moreover, the consumption of onions may also help in protecting the body against cancer.
