Onions are not the things that you should cry over even though they can literally make you cry with a biochemical process. Rather you should be happy that onions have been around for a very long time. This article on onion health benefit facts will help you understand why onions are so special among vegetables. So, without further ado, let’s begin…
|PRINCIPLE NUTRIENTS||NUTRIENT VALUE||PERCENTAGE OF RDA|
|Energy||40 Kcal||2 %|
|Carbohydrates||9.34 g||7 %|
|Protein||1.10 g||2 %|
|Total Fat||0.10 g||0.5 %|
|Cholesterol||0 mg||0 %|
|Dietary Fiber||1.7 g||4.5 %|
|–Folates||19 µg||5 %|
|–Niacin||0.116 mg||1 %|
|–Pantothenic acid||0.123 mg||2.5 %|
|–Pyridoxine||0.120 mg||9 %|
|–Riboflavin||0.027 mg||2 %|
|–Thiamin||0.046 mg||4 %|
|–Vitamin A||2 IU||0 %|
|–Vitamin C||7.4 mg||12 %|
|–Vitamin E||0.02 mg||0 %|
|–Sodium||4 mg||0 %|
|–Potassium||146 mg||3 %|
|–Calcium||23 mg||2 %|
|–Copper||0.039 mg||4 %|
|–Iron||0.0.21 mg||3 %|
|–Magnesium||10 mg||2.5 %|
|–Manganese||0.129 mg||5.5 %|
|–Phosphorus||29 mg||4 %|
|–Zinc||0.17 mg||1.5 %|
1. Onion Health Benefit Facts – Diabetics should befriend onions
Clinical studies on both animals and humans have shown that onions play a major role in controlling the levels of sugar in blood. Simply put, diabetics should add onion as a staple food item in their daily diet if they want to regulate their blood sugar levels.
In the studies conducted, it was found that blood sugar levels were controlled significantly in those who were served 100 grams of raw onions on a daily basis. In onions, one can find chromium which is known for regulating blood sugar. Again sulfur present in onions is known as a substance responsible for triggering increased production of insulin and thereby reducing blood sugar levels.
2. Onion Health Benefit Facts – Shield your bones with onions
Osteoporosis – does this term sound familiar to you? It is the problem of porous bones and is especially common in women who have attained menopause. In a large study conducted with women older than 50 years of age, it was found that daily consumption of onions not only led to increase in density of bones but also significantly reduced bone loss. This particular feature of onions come from specific compound found in onions known as the GPCS (according to Swiss researchers).
In addition, Arthritis Foundation says that quercetin found in onions is known for inhibiting histamines, prostaglandins and leukotrienes – all of which are responsible for inflammation in both rheumatoid arthritis and osteoarthritis.
3. Onion Health Benefit Facts – Fight cancer with onions
Meta-analysis done in 2015 shows that onions play a vital role in reducing risk of gastric cancer. According to World’s Healthiest Foods, risk of several types of cancer such as ovarian cancer, laryngeal cancer, colorectal cancer etc. can be reduced significantly by consuming up to 7 servings of onions per week. Onions have Quercetin – a very potent anti-cancer agent.
This agent is known for inhibiting cancer cells in lung tumors, endometrial tumors, ovarian and prostate tumors, colon tumors and breast tumors. Basically what onions do is that they activate certain pathways that provoke the cancerous cells to commit self destruction.
4. Onion Health Benefit Facts – Your heart is smitten by onions
As we said, your heart is smitten by onions, but why? Orangosulfurs – these are compounds present in onions. They are known for cutting down the risks of contracting cardiovascular diseases. Red onions in particular are very rich in flavonoids – types of plant pigments that are bioactive – and are known for reducing the risks of various cardiovascular diseases. Flavonoids help to reduce bad cholesterol (LDL) and keep heart healthy.
Thiosulfinates present in onions are known for blood thinning properties and hence, reduces the risk of stroke and heart attacks. Quercetin in onions is known for preventing the buildup of plaque in arteries and thereby reduces stroke and heart attack possibilities. Onion is also known for preventing the blood platelets from sticking with each other and hence, prevent clotting. Onions increase fibrinolytic activity – a process that removes small blood clots.
5. Onion Health Benefit Facts – Gift yourself a healthy digestive system with onions
We all know the troubles we go through when we have a weak digestive system. Onions can help to give you a very healthy and robust digestive system. There is a type of dietary fiber in onions. It is known as inulin. This fiber is a source of beneficial bacteria right in our stomach. This bacteria help in the proper digestion of food. Apart from inulin, onions also have oligofructose – a type of soluble fiber that helps in treating as well as preventing various types of diarrhea.
Onions are also rich is several phytochemicals that reduces gastric ulcer risks. If you have constipation problem, onions can help a lot. Loaded with natural prebiotics, onions ease the problem. In addition, scientists also believe that the natural prebiotics in onions can help to treat gut worms and stomach ache.
6. Onion Health Benefit Facts – Onions are immunity boosters
Yes, they help to improve our immune system, thanks to the selenium present in onions. The mineral is known for preventing excessive immune response as well. If our immune cells run low on selenium, they fail to reproduce and develop efficiently. So, selenium helps in proper development and reproduction of our immune cells. Healthy immune cells can carry calcium and necessary proteins properly. Also, onions are known for having polyphenols that work as antioxidants and scavenge free radicals, which are responsible for disrupting our immune system. Additionally, onions have Vitamin C as well that is known for boosting our immunity.
7. Onion Health Benefit Facts – Onions are effective against allergies and inflammation
Quercetin present in onions is known for relaxing airway muscles and hence, provides some relief to asthma patients. Also, onions helps in treating allergies by preventing histamine release by cells. Studies suggest that onions have antibiotic effects and can speed up the healing process for wounds. As far as antibacterial properties of onions are concerned, a study suggests that onion extracts work against a bacterium known as Streptococcus sobrins and various mutants of the bacteria. This bacteria is known for causing allergies and dental caries.
8. Onion Health Benefit Facts – Eyes and onions have close relationship
Our eye lenses need sulfur for proper functioning and onions have no scarcity of sulfur. Sulfur is onions is known for stimulating glutathione production. Glutathione is protein that works very much an antioxidant. Glutathione levels in our body are inversely proportional to macular degeneration, glaucoma and cataracts. Then, there’s selenium in onions. This mineral has a very important role of supporting vitamin E in our eyes. A group of Iranian scientists have found that onions are also responsible for growth inhibition of eye flora and hence, it can play a vital role in curing infections like blepharitis and conjunctivitis.
9. Onion Health Benefit Facts – Onions equals good brain health
Our body produces and also gets various harmful toxins. These toxins, when the reach our brain, can wreak havoc over the long term. Onions are known to be rick in antioxidants that can bind with these toxins in our brain and flush them out of our system. In addition, age-related memory loss is also slowed down by sulfur compounds present in onions. Memory impairments in humans can be treated with onions. A specific sulfur-compound in onions known as the di-n-propyl trisulfide does this. For best results as far as brain is concerned, eating onions raw is suggested.
10. Onion Health Benefit Facts – Eat onions to shoo away oxidative stress
There are several studies that prove this. For instance, a Chinese study revealed that onion juice consumption modulates oxidative stress in our body. Again oxidative stress induced by diabetes is also reduced by onions. The credit for this actually goes to quercetin, which is also responsible for protecting DNA damage caused by oxidative stress.
We are not done with the onion health benefits facts. To prevent the article from becoming too lengthy, we will stop right here and create another article summing up the remaining health benefits of onions.