Belonging to the Allium family of plants, onions is famous to have pungent flavors and some medicinal properties.The vegetable may vary in size, shape, color and flavor. The taste of onions can range from sweet, spicy and pungent and the most common types are red, yellow and white. As per the research of Food and Agriculture Organization of the United Nations, China is the biggest producer of onions in the world. In this blog we are going to tell you Health Benefits Of Onions, so read this blog carefully to know more.
Onions provide potential health benefits includingimproving mood, reducing the risk of cancer and maintaining skin and hair health.
Nutrition in Onions –
Onions are a nutrient-dense vegetable, high in vitamins, minerals and antioxidants. One cup of chopped onion provides:
- 64 calories
- 14.9 grams carbohydrate
- 0.16 g fat
- 2.72 g fiber
- 6.78 g sugar
- 1.76 g protein
Also, onions contain small amount of:
- calcium
- iron
- folate
- magnesium
- phosphorus
- potassium
- sulfur
- the antioxidants quercetin
How to add onions to your diet?
- Use raw onions to add flavor to your recipe.
- Add caramelized onions to baked goods.
- Combine cooked onions with other vegetables.
- Add cooked onions to egg dishes.
- Top meat, tacos, chicken or tofu with onions.
- Add thinly sliced red onions to your salad dressing with vinegar and olive oil.
- Make a fiber-rich salad with chickpeas, chopped onions and tomatoes.
- Use onion and garlic as a base for soups.
- Prepare an onion and mix vegetable soup.
Extraordinary benefits of onions –
- Blood pressure moderation – Sources found that quercetin, a compound in onion skin reduces blood pressure when taken as a supplement.
- Respiratory solutions –High in anti-allergen properties, onions play a great role to keep respiratory problems at bay. Consuming onion on a regular basis has a relaxing effect on the muscles of the isolated trachea due to the presence of flavonoids.
- Skin and hair – Onions are well known as a good source of vitamin C that supports building and maintenance of collagen, providing structure to skin and hair.
- Cancer prevention –As founded in a research study, the risk of colorectal cancer was 79% lower for those who regularly consumed onions. Also, the vegetable inhibits tumor growth and cell mutation. Vitamin C present in onions helps counter the formation of free radical compounds that causes cancer. It is necessary to confirm that compounds in onions have protective effects against cancer and reduce the risk of growing tumors.
- Improves heart health – Being a rich source of flavonoids and thiosulfinates, onions help in reducing bad cholesterol in your body and keep the consistency of the blood in an accurate way. It helps to reduce the risk of heart attack and strokes.
- Improves immunity – The antioxidants present in onions help in immune enhancement and strengthening your body.
- Healthy bones – An onion contains a little amount of calcium which denotes strong bones. It will be a great idea to add this veggie to your salad for better bone health.
- Good vision – The selenium present in onion helps in the production of vitamin E and reducespainful eye problems. It is to be mentioned that some natural eye drops also contain extracts of onion juice.
- Glowing and ageless skin –Onions are packed with vitamin A, C, and K which help you get rid of pigmentation. If you want to get flawless and wrinkle free skin, start adding a hint of onion juice in your face pack and apply it to your skin. Onions promise to provide supple and acne free skin.
- Healthy hair – As per some research, onions help a lot to improve your hair condition. There are many hair products in the market which use onion juice for hair growth and keeping dandruff and lice away from your scalp.
Related: Health Benefits of Iyere
What is the best way of eating an onion?
According to clinical nutritionists, eating raw onion is better because it has more sulphur and antioxidants while if you cook an onion then few of its properties get reduced to some extent.
What are the health risks of onions?
Eating onions can cause problems for some people as the carbohydrates present in onions may cause gas and bloating. If consumed raw in a large amount, onions can cause heartburn in people who suffer from chronic heartburn or gastric reflux diseases. It is possible sometimes that people with onion allergies may experience red and itchy eyesand rashes on the skin.
Related: Health Benefits of Ragi
Final words –
There are several health benefits related to onions which are quite impressive. Obviously, it is a nutrient-packed vegetable that contains powerful vitamins and compounds to decrease your risk of heart disease and cancers. With antibacterial properties, onions are well known to promote digestive health and improve immune function. I hope this blog is sufficient enough to provide the information about the Health Benefits Of Onions.