Onion is a food that can be easily found around us and has great health value because it is rich in nutrients. Onions are low in calories, but high in vitamins B and C, and potassium. These good ingredients contained in onions are resistant to heat, so there is no loss even if boiled or fried. Of course, it is also good to eat onions raw.
These nutrients contained in onions play important roles in strengthening immunity, collagen production, tissue repair, iron absorption regulation, antioxidant effect, smooth metabolism, red blood cell production, and nerve function. So, what is the health value of onions?
Onions are good for heart health.
Studies have shown that eating onions can help relieve high blood pressure and lower heart disease risk factors, such as elevated triglyceride levels and inflammation. It also contains a highly concentrated flavonoid antioxidant called quercetin, which helps prevent blood clots.
Onions contain a lot of antioxidants.
Antioxidants are compounds that inhibit oxidation, a process that causes cell damage and contributes to diseases such as cancer, diabetes and heart disease. But onions are a great source of these antioxidants. Red onions, in particular, are rich in anthocyanins, a powerful plant pigment that can prevent heart disease, certain cancers, and diabetes.
Onions contain anti-cancer properties.
Allium vegetables, such as garlic and onions, have protective effects against certain cancers. Specifically, it lowered the risk of certain cancers, including stomach and colorectal cancer. This is related to the sulfur compounds and flavonoid antioxidants found in leek vegetables. It also contains fisetin and quercetin, which are flavonoid antioxidants that inhibit tumor growth.
Onions help control blood sugar.
Because of the many beneficial compounds found in onions, eating onions may help reduce high blood sugar. This is especially important for people with diabetes or pre-diabetes.
Specifically, in a study of 42 patients with type 2 diabetes, consuming 3.5 ounces (100 g) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after 4 hours. Additionally, certain compounds found in onions, such as quercetin and sulfur compounds, have antidiabetic properties.
Onions can increase bone density.
Onions, as well as dairy products, can also help build strong bones. Onions may reduce bone loss by reducing oxidative stress and increasing antioxidant levels. It prevents osteoporosis and increases bone density.
Onions have antibacterial properties.
Onions can fight potentially dangerous bacteria such as E. coli, Pseudomonas aeruginosa, Staphylococcus aureus and Bacillus cereus. Onion extract has also been shown to inhibit the growth of the bacterium Vibrio Cholerae, a major public health problem in developing countries.
Onions support digestive health.
Onions are a rich source of fiber and prebiotics needed for optimal gut health. It is a type of fiber that is not digested by beneficial gut bacteria. Gut bacteria eat prebiotics and produce short-chain fatty acids including acetate, propionate and butyrate.
Studies have shown that these short-chain fatty acids can boost gut health, boost immunity, reduce inflammation and improve digestion. Eating foods rich in prebiotics is also good for increasing probiotics, such as Lactobacillus and Bifidobacterial strains, which are beneficial for digestive health. A diet rich in prebiotics improves absorption of important minerals such as calcium for bone health
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While onions may not be seen as the most nutrition-dense of the vegetable family, it’s clear that there are benefits of having them, such as strengthening bone density, as mentioned here. Great insight!
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