Impressive health benefits of eating onions

Feb 05, 2023 News

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Kaieteur News – Onions are highly nutritious and have been associated with several health benefits, including improved heart health, better blood sugar control, and increased bone density. Though all vegetables are important for health, certain varieties offer unique benefits. Onions are members of the Allium genus of flowering plants that also include garlic, shallots, leeks, and chives.

These vegetables contain various vitamins, minerals, and potent plant compounds that have been shown to promote health in many ways.

In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease, and mouth sores.

Here are some impressive health benefits of onions.

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals, and fiber.

This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair, and iron absorption.

Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals.

Onions are also rich in B vitamins, including folate and vitamin B6— which play key roles in metabolism, red blood cell production, and nerve function. Lastly, they’re a good source of potassium, a mineral that many people are lacking.

In fact, normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction all require potassium.

Onions have also been shown to decrease cholesterol levels.

A study of 70 people who were obese and suffered from high blood pressure showed that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3–6 millimeters of mercury (mmHg), compared to a placebo.

A 2014 study of 54 females with Polycystic Ovarian Syndrome (PCOS) found that consuming large amounts of raw red onions (80–120 grams per day) for 8 weeks reduced total and LDL (bad) cholesterol compared to a control group.

Additionally, evidence from animal studies supports that onion consumption may reduce risk factors for heart disease, including inflammation, high triglyceride levels, and blood clot formation.

Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes, and heart disease.

Onions are an excellent source of antioxidants. In fact, they contain at least 17 different varieties of flavonoid antioxidants.

Red onions, in particular, contain anthocyanins, which are plant pigments in the flavonoid family that give red onions their deep color.

Multiple population studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease.

For example, a study in 43,880 males showed that habitual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks.

Similarly, a 2018 review concluded that consuming higher amounts of anthocyanin-rich foods was associated with a lower risk of heart disease and heart disease mortality.

Additionally, anthocyanins have been found to protect against certain types of cancer and diabetes.

Anti–cancer compounds

Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain types of cancer, including stomach and colorectal cancer.

A review of 26 studies showed that people who consumed the highest amount of allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the lowest amount.

Moreover, a 2014 review of 16 studies in 13,333 people demonstrated that those with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake.

These cancer-fighting properties have been linked to the sulfur compounds and flavonoid antioxidants found in allium vegetables.

A diet rich in allium vegetables like onions may have a protective effect against certain cancers. Additionally, multiple animal studies have shown that onion consumption may benefit blood sugar control.

A study showed that rats with diabetes fed food containing 5% dried onion powder for 8 weeks experienced decreased fasting blood sugar levels and had lower triglyceride and cholesterol levels compared to a control group.

Specific compounds found in onions, such as quercetin and sulfur compounds, also 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.

 

 

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• compounds, Health, minerals, onions, various vitamins, Vegetables, Vitamin C

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