Because of their high nutritional value, onions have been linked to a number of advantages, including better heart health, better blood sugar regulation, and enhanced bone density.
All vegetables are beneficial to health, however some particular types have particular advantages.
Allium is a genus of flowering plants that contains garlic, shallots, leeks, and chives in addition to onions.
Numerous vitamins, minerals, and powerful plant chemicals found in these veggies have been proved to support health in a variety of ways.
In fact, onions’ therapeutic benefits have been known for a very long time, dating back to when people utilized them to treat conditions including mouth sores, heart disease, and migraines
Here are 9 outstanding health advantages of onions.
1. Full with nutrients
Onions are low in calories and high in vitamins and minerals since they are nutrient-dense foods.
Despite having only 44 calories per medium onion, they are packed with fiber, vitamins, and minerals.
Vitamin C, a nutrient important for maintaining immunological function, collagen synthesis, tissue healing, and iron absorption, is particularly abundant in this crop.
Additionally, vitamin C functions as a potent antioxidant in your body, guarding your cells from harm from unstable molecules called free radicals.
Additionally, onions include a lot of B vitamins, like folate and vitamin B6, which are essential for metabolism, the synthesis of red blood cells, and neurological function.
Finally, they are a rich source of potassium, a mineral that is deficient in many people.
In fact, Americans consume less potassium on average than they should, with the DV being 4,700 milligrams (mg).
Potassium is essential for healthy cellular activity, fluid balance, nerve conduction, renal function, and muscle contraction.
Despite being high in minerals like vitamin C, B vitamins, and potassium, onions are low in calories.
2. Might improve heart health
Onions include anti-inflammatory, triglyceride and cholesterol-lowering antioxidants and substances that may minimize the risk of heart disease.
Their strong anti-inflammatory effects could also lower blood pressure and prevent blood clots.
The flavonoid antioxidant quercetin is found in high concentration in onions. Because it has strong anti-inflammatory properties, it might help reduce heart disease risk factors like high blood pressure.
In contrast to a placebo, a daily dose of 162 mg of onion extract high in quercetin was found to significantly lower systolic blood pressure by 3-6 millimeters of mercury (mmHg) in a trial of 70 overweight and hypertensive individuals.
It has also been demonstrated that onions lower cholesterol.
In comparison to a control group, 54 women with PCOS who consumed a lot of raw red onions (80–120 grams daily) for eight weeks saw a reduction in total and LDL (bad) cholesterol.
Furthermore, data from animal studies suggests that eating onions may lessen heart disease risk factors like inflammation, excessive triglyceride levels, and blood clot formation.
According to research, eating onions may help lower heart disease risk factors like high blood pressure, lipid levels that are too high, and inflammation.
3. Contains a lot of antioxidants
Antioxidants are substances that prevent oxidation, a process that damages cells and is linked to conditions such as cancer, diabetes, and heart disease.
An excellent source of antioxidants is onions. They actually include at least 17 different kinds of flavonoid antioxidants.
Anthocyanins, which are flavonoid-family plant pigments that give red onions their rich color, are especially present in red onions.
According to numerous population studies, persons who eat more foods high in anthocyanins had a lower chance of developing heart disease.
For instance, a research of 43,880 males revealed a correlation between habitual intakes of anthocyanins of up to 613 mg per day and a 14% decreased incidence of nonfatal heart attacks.
Similar to this, a 2018 research found that eating more anthocyanin-rich foods was linked to a lower risk of developing heart disease and dying from it.
Anthocyanins have also been discovered to guard against diabetes and certain types of cancer.
Anthocyanins, potent plant pigments that may offer protection against heart disease, certain types of cancer, and diabetes, are abundant in red onions.
4. Include cancer-fighting substances
Eating foods from the Allium genus, such as garlic and onions, has been associated with a lower risk of developing some cancers, particularly colorectal and stomach cancer.
According to a study of 26 research, those who eat the most allium vegetables had a 22% lower risk of developing stomach cancer than those who consumed the least.
In addition, a 2014 assessment of 16 research involving 13,333 persons found that those who consumed the most onions had a 15% lower risk of colorectal cancer than those who consumed the least.
Allium veggies include antioxidant sulfur compounds and flavonoid chemicals that have been connected to these anti-cancer abilities.
For instance, onions contain onionin A, a sulfur-containing molecule that has been demonstrated in test-tube tests to reduce tumor formation and prevent the spread of ovarian and lung cancer.
Fisetin and quercetin, flavonoid antioxidants found in onions that may slow the formation of tumors
A diet high in allium vegetables, such as onions, may offer protection from several malignancies.
5. Support blood sugar management
Consuming onions may aid in blood sugar management, which is important for anyone with diabetes or prediabetes.
In an older study, it was found that ingesting 3.5 ounces (oz), or 100 grams, of raw red onion for 4 hours dramatically lowered fasting blood sugar levels.
Additionally, a number of research on animals have suggested that eating onions may help with blood sugar regulation.
According to a study, diabetic rats fed diet with 5% dried onion powder for eight weeks saw a decrease in fasting blood sugar levels as well as reduced levels of triglycerides and cholesterol compared to the rats in the control group.
Specific onion constituents with antidiabetic properties include quercetin and sulfur compounds.
For instance, it has been demonstrated that quercetin interacts with cells in the liver, pancreas, skeletal muscle, adipose tissue, and small intestine to regulate blood sugar levels throughout the body.
Consuming onions may help lower high blood sugar because of the many healthy components they contain.
6. Could improve bone density
Many other foods, such as onions, may support strong bones, although dairy receives much of the credit for improving bone health.
In a study of 24 postmenopausal, middle-aged women, those who drank 3.4 oz (100 milliliters) of onion juice daily for eight weeks had better bone mineral density and antioxidant activity than those in the control group.
An earlier investigation of 507 perimenopausal and postmenopausal ladies discovered that those who consumed onions at least once a day had 5% higher total bone density than those who consumed them only once a month or less.
Additionally, the study found that elderly people who ate onions the most regularly had a 20% lower risk of hip fracture than those who never did.
Onions may help prevent osteoporosis and increase bone density by reducing oxidative stress, increasing antioxidant levels, and reducing bone loss.
Consuming onions has been linked in studies to increased bone mineral density.
7. Possess antimicrobial qualities
Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereus are just a few of the potentially harmful bacteria that onions can combat.
The growth of Vibrio cholerae, a bacterium that represents a significant public health risk in several regions of the world, has also been found to be inhibited by onion extract.
It appears that extracting quercetin from onions is a particularly effective technique to inhibit bacterial development.
The growth of numerous bacterial strains, including Helicobacter pylori (H. pylori), a type of bacteria linked to stomach ulcers and some types of digestive cancer, may be inhibited by quercetin, according to several test-tube research.
Another experiment in test tubes revealed quercetin harmed the cell walls and membranes of S. aureus and E. coli.
It has been demonstrated that the growth of potentially hazardous bacteria like E. coli and S. aureus is inhibited by onions.
8. May improve GI health
Fiber and prebiotics, which are essential for optimum gut health, are abundant in onions.
Prebiotics are nondigestible fiber types that the good bacteria in your stomach break down.
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
A diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health
Onions are particularly rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function
Prebiotics, which are abundant in onions and assist promote gut bacterial balance, immunological function, and digestive health, are good for you.
9. Simple to include in your diet
All across the world, chefs use onions frequently.
They can be eaten raw or cooked and provide flavor to savory recipes.
You can increase your consumption of fiber, vitamins, and minerals with them as well.
Here are some ideas for including onions in your diet:
- Use raw onions to give your guacamole recipe a taste boost.
- To savory baked items, add caramelized onions.
- For a nutritious side dish, combine sautéed onions with other veggies.
- To egg dishes like omelets, frittatas, or quiches, try adding cooked onions.
- Sautéed onions can be added to meat, chicken, or tofu.
- Your favorite salad will taste great with thinly sliced red onions.
- With chopped red peppers, onions, and chickpeas, make a salad that is high in fiber.
- Stocks and soups can be made with onion and garlic as a foundation.
- Add onions to stir-fry recipes.
- Add chopped raw onions to tacos, fajitas, and other Mexican foods.
- With fresh cilantro, onions, and tomatoes, make your own salsa.
- Make a delicious vegetable and onion soup.
- To enhance the flavor of chili recipes, add onions.
- For a wonderful homemade salad dressing, combine raw onions with fresh herbs, vinegar, and olive oil.
Savory foods, such as eggs, guacamole, meat dishes, soups, and baked goods, can all benefit from the addition of onions.
Conclusion
The advantages of onions for health are rather striking.
These nutrient-dense vegetables contain potent substances that could reduce your risk of developing heart disease and several types of cancer.
With its ability to fight bacteria and support digestive health, onions may also strengthen the immune system.
They can also be utilized to enhance the flavor of any savory dish because they are adaptable.
It’s simple to improve your general health by eating more onions.
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