advantages of eating onion
Health Benefits Of Onions : Onions are a kitchen staple that are used in many dishes, and there’s a good reason for that. If you’ve cooked recipes from your mom, grandma you may have noticed that savory recipes call for onions more often than not.
Whether they are raw, chopped, sautéed, or softened, onions are an extremely versatile ingredient, bringing not only delicious flavor but also some incredible health-related benefits!
From heart health to disease prevention, here’s why adding more onions to your meals might be one of the tastiest ways to boost your wellness.
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Packed with nutrients
Onions are nutrient dense. They’re low in cal
Packed with nutrients
Onions are nutrient dense. They’re low in calories but high in vitamins, fiber, and minerals.
One medium onion, or an onion weighing 110 grams
Calories: 44
Protein: 1.2 g
Carbs: 10.3 g
Sugar: 4.66 g
Fiber: 1.87 g
Fat: 0.1 g
Potassium: 161 milligrams (mg)
Vitamin C: 8.14 mg
Onions are high in vitamin C, which may helpTrusted Source support immune function, aid in collagen production, and assist in iron absorption.
Onions also contain B vitamins, including folate and vitamin B6. These play key rolesTrusted Source in metabolism, red blood cell production, and nerve function.
Onions also contain potassium, a mineral that may help with
cellular function
fluid balance
nerve transmission
kidney function
muscle contraction
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Health Benefits Of Onions –
1.Lower risk of cancer
One study found that people who ate the most onions were the least likely to have cancer of the colon, throat, and ovaries. Another showed that men who ate the most vegetables of the allium family were the least likely to have prostate cancer.
Some researchers believe that quercetin and other antioxidants in onions are responsible for their cancer-fighting properties. A diet full of quercetin has been associated with a lower risk of developing lung cancer.
2. Digestive health
Onions have fructooligosaccharides, substances that act as prebiotics (food for your gut’s healthy bacteria), which can help with digestion. They pass through the small intestine and feed the healthy bacteria in the large intestine.
3.Bone health
Onions may play a role in preventing osteoporosis, a condition that weakens your bones. One study in people near or past menopause found that those who ate onions daily had greater bone density, resulting in stronger bones.
4. Lower risk of heart disease and stroke
Onions contain organic sulfur compounds, which give them their sharp, strong taste and smell. These compounds can help reduce the level of cholesterol in your body and may help break down blood clots, lowering your risk for heart disease and stroke.
You should eat onions raw rather than cooked to get the most sulfur compounds from them.
5. Diabetes control
Both quercetin and organic sulfur compounds found in onions are known to boost insulin production, making them a helpful vegetable choice if you have diabetes.
Lower risk of Alzheimer’s disease
One study found that a long-term diet high in flavonoids decreases the risk of Alzheimer’s disease.
6. Antibacterial action
Onions may kill a wide range of bacteria, according to some lab research. In one experiment, onion and garlic extracts slowed the growth of several microbes. More research is needed to show how onion affects bacteria in the body.
7. Onions are Loaded with Nutrients
Onions are considered to be a nutrient-dense food. This means that they contain a small number of calories and many nutrients. They are a great source of potassium and manganese. Potassium helps to increase energy and your metabolism.
It’s also known for its role in maintaining the balance of fluids in and out of cells, which is essential for proper cell function and overall hydration.
8. Anti-Inflammatory Properties
As mentioned before, onions contain an important antioxidant called quercetin. Quercetin is also an anti-inflammatory that works to fight off inflammation within the body.
Its benefits extend to aiding conditions like arthritis, helping to alleviate joint pain and stiffness by inhibiting inflammatory molecules.
9. Great Source of Vitamin C
Did you know that onions contain a high amount of vitamin C? Vitamin C is a crucial component for maintaining optimal bodily functions, and onions are a fantastic source of this vital vitamin.
Vitamin C helps the formation of blood vessels, improves your immune system, and builds cartilage.
Key benefits:
• Aids in collagen production for skin and joints
• Supports a healthy immune response
• Assists with iron absorption and overall cell repair
• Helps the body fight off colds, flu, and infections
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