Onions - Health Benefits, Vital Nutrients, And Uses

It would be difficult to imagine the cuisine of any country without Onion

Onions are a popular worldwide. They are usually served cooked, as a vegetable or part of a prepared savoury dish. They are also used to make pickles or chutneys, and can also be eaten raw. Its curative powers make it an important medicinal plant too. Onions are pungent when chopped and contain certain chemical substances which irritate the eyes.

Health Benefits, Vital Nutrients, And Uses, of Onions

This article tells you about the nutritional content of Onions, their potential health benefits, how to use them in food.

Onions - Health Benefits

1. Benefits heart health

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels that may lower heart disease risk. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

2. Fulled with Antioxidants

Onions are an excellent source of antioxidants. In fact, 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.

3. Onions prevent Cancer

Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach and colorectal.
A 2019 study in the Asia Pacific Journal of Clinical Oncology compared 833 people with colorectal cancer with 833 people who did not have the disease. The researchers found that the risk of colorectal cancer was 79% lower in those who regularly consumed allium vegetables.
They also advised that while research has revealed some associations between allium vegetable consumption and reduced cancer risk, the amount that a person needs to consume to get the maximum benefit is not yet clear.

4. Structure of Skin and Hair

As a good source of vitamin C, onions may support the building and maintenance of collagen. Collagen provides structure to skin and hair.

5. Onions 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 (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours.
Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects.
For example, 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.

Onions - Provides Nutrients

One cup of chopped onion contains the following nutrients in grams (g):
Onions are a nutrient-dense food, meaning that they are high in vitamins, minerals, and antioxidants while being low in calories.

• 64 calories
• 14.9 grams (g) of carbohydrate
• 0.16 g of fat
• 0 g of cholesterol
• 2.72 g of fiber
• 6.78 g of sugar
• 1.76 g of protein

Onions are a good source of the following nutrientsTrusted Source, according to the recommended daily allowance (RDA) and adequate intake (AI) values from the Dietary Guidelines.

• Vitamin C (RDA)13.11% for males and 15.73% for females
• Vitamin B-6 (RDA)11.29–14.77%, depending on age
• Manganese (AI)8.96% for males and 11.44% for females

how to eat ''Onions''

Incorporating onions into a diet is very simple, with a versatile range of ways they can be prepared and cooked in regular foods.
The reason that the onion is so much more active in its raw state than when cooked, is that it contains a variety of organic sulphur compounds, contained in a volatile oil, that provide the health benefits. These are partly destroyed by heat.
When eaten raw Onion, its juice can act as an irritant and some people find it difficult to digest. Those who are not tempted by the idea of eating raw onions can follow simple cooking methods that may make them more palatable. For people with sensitive stomachs, this is a far more suitable way to enjoy the health benefits of onions. Onions baked in their skins, in a similar way to baked potatoes, are also delicious. This method of cooking keeps all the goodness inside, but the resulting flavour is milder and more aromatic than that of raw onions.
They can be chopped and used fresh as a topping for sandwiches or salads and added to salsas and dips.
Recipes that include onions as a primary ingredient include:

• French onion soup
• onion bhaji
• blooming onions

They can be sautéed, roasted, grilled, or caramelized.