No doubt, every kind of vegetable helps man’s health impressively. However, there are certain veggies that pack a whoop when it comes to health benefits.
Onions are segments of the Allium genus of flowering plants, including shallots, garlic, chives, and leeks.
These vegetables comprise various potent plant compounds, vitamins, and minerals that have been confirmed to improve health in many ways.
Impressive Health Benefits of Onions
Onions comprise antioxidants and compounds that attack inflammation, reduce triglycerides and diminish cholesterol levels — all of which may drop heart disease risk.
Their dominant anti-inflammatory properties may also help subdue high blood pressure and guard against blood clots.
Quercetin is a flavonoid antioxidant that’s extremely concentrated in onions. Considering it’s a powerful anti-inflammatory, it may help curb heart disease risk factors, such as high blood pressure.
Research in 70 overweight personalities with high blood pressure discovered that a dose of 162 mg per day of quercetin-rich onion decoction significantly decreased systolic blood pressure by 3–6 mmHg correlated to a placebo.
Onions have also been noted to decrease cholesterol levels.
A particular study in 54 women with polycystic ovarian syndrome (PCOS) unearthed that consuming large quantities of raw red onions (40–50 grams/day if overweight and 50–60 grams/day if obese) for eight weeks diminished “total” and “bad” LDL cholesterol when matched to a control group.
In addition, confirmation from animal studies establishes that onion consumption may conquer risk factors for heart disease, including high triglyceride levels, inflammation, and blood clot formation.
Onions are nutrient-dense, suggesting they’re low in calories but very high in minerals and vitamins.
One medium-sized onion has just 44 calories but conveys a considerable dose of fiber, vitamins, and minerals.
This vegetable is unusually high in vitamin C, a nutrient associated with controlling immune health, tissue repair, collagen production, and iron absorption.
Vitamin C also serves as a potent antioxidant in your body, defending your cells against damage caused by volatile molecules termed free radicals.
These vegetables are also rich in B vitamins, including pyridoxine (B6) and folate (B9) — which perform key roles in metabolism, nerve function, and red blood cell production.
Ultimately, onions are a good origin of potassium, a mineral in which many people are severely lacking.
In reality, the normal potassium intake of Americans is just covering half the suggested daily value (DV) of 4,700 mg.
Healthy cellular function, muscle contraction, nerve transmission, fluid balance, and kidney function all need potassium.
Consuming vegetables of the Allium genus like onions and garlic has been connected to a more moderate risk of certain cancers, including colorectal and stomach.
A survey of 26 studies pointed that people who ate the largest number of allium vegetables were 22% less prone to be diagnosed with stomach cancer than those who ate the least amount.
Furthermore, a study of 16 studies in 13,333 people proved that participants with the highest onion consumption had a 15% decreased risk of colorectal cancer when matched to those with the lowest consumption.
These cancer-fighting features have been linked to the flavonoid antioxidants and sulfur compounds found in allium vegetables.
For instance, onions give onionin A, a sulfur-containing compound that has been confirmed to decrease tumor progress and curb the spread of lung and ovarian cancer in test-tube studies.
Onions also accommodate fisetin and quercetin, flavonoid antioxidants that may repress tumor growth.
Antioxidants are compounds that restrain oxidation, a process that drives cellular damage and adds to diseases like cancer, heart disease, and diabetes.
Onions are an outstanding source of antioxidants. In truth, they comprise over 25 different species of flavonoid antioxidants.
Red onions, precisely, contain anthocyanins — special plant pigments in the flavonoid family that present red onions with their deep color.
Multiple group studies have unearthed that people who eat more foods rich in anthocyanins have a lessened risk of heart disease.
For example, research in 43,880 men proved that frequent intakes as high as 613 mg per day of anthocyanins were associated with a 14% more moderate risk of nonfatal heart attacks.
Likewise, a study in 93,600 women discerned that those with the greatest intake of anthocyanin-rich foods were 32% less anticipated to experience a heart attack than women with the smallest intake.
Additionally, anthocyanins have been discovered to protect against certain types of diabetes and cancer.
Eating onions may assist in the control of blood sugar, which is remarkably significant for people with prediabetes or diabetes.
Research in 42 people with type 2 diabetes illustrated that eating 3.5 ounces (100 grams) of fresh red onion diminished fasting blood sugar levels by approximately 40 mg/dl after four hours.
Additionally, reoccurring animal studies have determined that onion consumption may help blood sugar control.
An investigation showed that diabetic rats fed food-bearing 5% onion extract for 28 days encountered decreased fasting blood sugar and had considerably lower body fat than the control group.
Precise compounds found in onions, such as sulfur compounds and quercetin, possess antidiabetic effects.
For illustration, quercetin has been taught to interact with cells in the pancreas, fat tissue, small intestine, skeletal muscle, and liver to regulate whole-body blood sugar regulation.
Onions can combat potentially dangerous bacteria, such as Pseudomonas aeruginosa, Escherichia coli (E. coli), Bacillus cereus, and Staphylococcus aureus (S. aureus).
Moreover, onion extract has been confirmed to hinder the growth of Vibrio cholerae, a bacteria that is a vital public health concern in the developing world.
Quercetin extricated from onions seems to be an unusually powerful way to fight bacteria.
Test-tube research also illustrated that quercetin extracted from yellow onion skin favorably inhibited the growth of Methicillin-resistant Staphylococcus aureus (MRSA, and Helicobacter pylori (H. pylori). Pylori is a bacteria connected with stomach ulcers and certain digestive cancers, while MRSA is an antibiotic-resistant bacteria that originates infections in various parts of the body.
Another test-tube investigation found that quercetin broke the cell walls and membranes of E. coli and S. aureus.
Although dairy takes much of the credit for promoting bone health, so many other foods, including onions, may also assist in support of strong bones.
A comparison in 24 postmenopausal and middle-aged women revealed that those who ate 3.4 ounces (100 ml) of onion juice single every day for eight weeks had enhanced antioxidant activity and bone mineral density when matched to a control group.
A different study in 507 postmenopausal and perimenopausal women unearthed that those who consumed onions at least once a day had a 5% more prominent overall bone density than individuals who ate them once a month or smaller.
In addition, the study confirmed that older women who most frequently ate onions lowered their risk of hip fracture by more than 20% in contrast to those who never ate them.
It’s understood that onions aid in the reduction of oxidative stress, heighten antioxidant levels, and lessen bone loss, which may inhibit osteoporosis and promote bone density.
Onions are a rich root of prebiotics and fiber, which are important for optimal gut health.
Prebiotics are nondigestible kinds of fiber that are crushed down by beneficial gut bacteria.
Gut bacteria feast on prebiotics and generate short-chain fatty acids — including propionate, butyrate, and acetate.
Research has also shown that these short-chain fatty acids restore gut health, promote immunity, lessen inflammation and improve digestion.
Additionally, eating foods rich in prebiotics helps boost probiotics, such as Lactobacillus and bifidobacteria strains, which profit digestive health.
A diet abundant in prebiotics may assist in the improvement of the absorption of important minerals like calcium, which may also enhance bone health.
Onions are especially rich in fructooligosaccharides and prebiotic inulin. This helps boosts the number of friendly bacteria in your gut and enhances immune function.
The health benefits correlated to onions are quite remarkable.
These nutrient-packed vegetables comprise potent compounds that may lower your risk of certain cancers and heart disease.
Onions have antibacterial characteristics and boost digestive health, which may enhance immune function.
What’s more, they’re handy and can be used to intensify the flavor of any delicious dish.
Adding more bounteous onions to your diet is an easy way to profit your overall health.