Onions are highly nutritious vegetables that may have several benefits, including improved heart health, better blood sugar regulation, and increased bone density.
Onions are members of the Allium genus of flowering plants, which also includes garlic, shallots, and leeks.
They’re delicious, versatile, and relatively cheap, and they boast a wide range of healthy vitamins, minerals, and plant compounds.
The medicinal properties of onions have been recognized for
Read on to discover 9 health benefits of onions.
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Onions are nutrient-dense, meaning they’re low in calories but high in vitamins, fiber, and minerals.
One
- Calories: 44
- Protein: 1.2 g
- Carbs: 10.3 g
- Sugar: 4.7 g
- Fiber: 1.9 g
- Fat: 0.1 g
- Potassium: 3.4% of Daily Value (DV)
- Vitamin C: 9% of the DV
Onions are high in vitamin C, which may help regulate your immune health, collagen production, and iron absorption.
It’s also a powerful antioxidant that could help protect your cells from unstable, damaging molecules called free radicals.
Onions are rich in B vitamins, including folate and vitamin B6. These play
Lastly, onions are a good source of potassium, a mineral that may
- cellular function
- fluid balance
- nerve transmission
- kidney function
- muscle contraction
The average potassium intake of Americans is
Onions contain antioxidants and compounds that may
They contain a large amount of quercetin, a flavonoid antioxidant and anti-inflammatory that may help
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However, more research is needed.
Antioxidants are compounds that inhibit oxidation, a process that may lead to cellular damage and
Onions are an excellent source of antioxidants and contain at least
Red onions, in particular, contain anthocyanins, plant pigments in the flavonoid family that give red onions their deep color. These may protect against
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Allium vegetables such as onions and garlic may lower your risk of developing certain types of cancer, including stomach and colorectal cancers.
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Test-tube studies suggest that onionin A, a sulfur-containing compound in onions, may help
Onions also contain
Eating onions may help regulate blood sugar levels, which is significant for people with diabetes or prediabetes.
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Quercetin has also been shown to help
- small intestine
- pancreas
- skeletal muscle
- fat tissue
- liver
Dairy gets much of the credit for boosting bone health, but other foods, including onions, may also help support strong bones.
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Onions may help reduce oxidative stress, boost antioxidant levels, and decrease bone loss. This may help
Onions may help
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Quercetin extracted from onions may also reduce bacteria growth.
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Another test-tube study found that quercetin damaged the cell walls and membranes of E. coli and S. aureus.
Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.
Prebiotics are nondigestible types of fiber that are broken down by beneficial gut bacteria.
Gut bacteria feed on prebiotics and create short-chain fatty acids, which
- strengthen gut health
- boost immunity
- reduce inflammation
- enhance digestion
Consuming prebiotic foods may also help increase probiotics, such as Lactobacillus and Bifidobacterium strains, which
Onions are rich in the prebiotics inulin and fructooligosaccharides, which may help increase the number of friendly bacteria in your gut and improve immune function.
Onions are a fresh and versatile staple in kitchens around the world. They can be cooked, fried, eaten raw, and more.
To incorporate onions into your diet, you can try:
- using them in soups such as French onion soup
- using them in dips and spreads such as guacamole, salsa, and ranch
- adding them to egg dishes such as omelets, frittatas, and quiches
- making cooked toppings, such as caramelized onions, to top meat or tofu or add to savory baked goods
- using them raw as a topping for tacos, fajitas, and other Mexican dishes and savory baked goods
- adding them to salads, such as a chickpea, chopped onion, and red pepper salad
- using them in stir-fries, pasta sauces, or curries
Onions are nutrient-packed vegetables that contain powerful compounds that may help decrease your risk of heart disease and certain cancers.
They have antibacterial properties and promote digestive health, which may improve immune function.
What’s more, they’re versatile and can be used to heighten the flavor of any dish.