Onion: 18 Nutrition Facts And Health Benefits

1. Onions help prevent cancer.

A study conducted by a university found that red onions are effective in destroying breast and colon cancer cells. Onions contain high levels of quercetin and anthocyanins. These two compounds contribute to these properties.

Onions activate pathways that lead cancer cells to commit suicide. This creates an unfavorable environment for cancer cells to live and inhibits the growth of cancer cells.

People who eat more onions have also been shown to have a lower risk of cancer.

2. Onions help lower blood sugar levels.

Onions have properties that lower blood sugar levels. A study has shown that onion extract can help lower blood sugar levels. This study was conducted in diabetic rats and the results were positive.

One of the sulfur compounds in onions (S-methylcysteine) and quercetin can have beneficial effects on blood sugar. However, onions only had a positive effect when taken together with the diabetes drug metformin.

Another study found that polyphenols in onions had a positive role in controlling blood sugar.

3. Onions are good for promoting healthy digestion.

One of the many benefits of onions is that they support digestive health. The digestive benefits of onions are due to inulin, a fiber present in onions. Inulin serves as a food source for beneficial bacteria in the gut. Consuming this fiber helps your body maintain good levels of healthy bacteria.

However, the thiosulfinates in onions can harm these beneficial bacteria. This is because it has antibacterial properties. Therefore, if you are sensitive to the antibacterial properties of onions, you should probably consult your doctor.

Another benefit of onions is their soluble fiber, oligofructose, which has been found to prevent and treat various types of diarrhea. Additionally, the phytochemicals in onions can reduce the risk of stomach ulcers.

The natural prebiotics in onion can also help relieve constipation. Although more research is needed, it is known to help treat stomach pain and gastrointestinal health.

Onions are known to cause migraines and flatulence in some people. In this case, consult a professional doctor.

4. Onions help maintain bone health.

Onions can prevent age-related osteoporosis. A Swiss study found that compounds in onions (GPCS) can reduce bone loss.

Another study found that women who ate onions regularly had 5% more bone mass than women who did not consume them. Onion consumption has also been found to have a beneficial effect on bone density in women over 50 years of age.

Quercetin in onions is known to help inhibit the activity of leukotrienes and prostaglandins, which are one of the causes of arthritis. Onion consumption has also been found to be beneficial in treating joint pain.

5. Onions help improve heart health.

The flavonoids in red onions can contribute to heart health. Onions are rich in organic sulfur, which can help prevent heart disease. An Argentine study found that consuming organic sulfur compounds found in onions can reduce the risk of cardiovascular disease. Onions contain thiosulfinates, which act as natural blood thinners and reduce the risk of heart attack and stroke.

Quercetin in onions is also known to support heart disease health. Quercetin provides antioxidant and anti-inflammatory properties that promote heart health.

Onions also have the ability to improve cholesterol levels. This ultimately benefits the heart. One study reports that flavonoids in onions help lower LDL (bad cholesterol) levels.

Not only that, onions are also beneficial in preventing high blood pressure. Studies in rabbits have shown that onions can prevent atherosclerosis. Onions do this by enhancing fibrinolytic activity (a process that removes tiny blood clots).

6. Onions help prevent inflammation and other allergies.

Quercetin and other flavonoids in onions have anti-inflammatory properties. Onions also treat allergies by preventing cells from releasing histamine. Quercetin’s antihistamine properties can also help reduce nasal congestion.

Onions have antibacterial properties. One study found that onion extract worked against tooth decay and other allergy-causing bacteria, Streptococcus mutans and Streptococcus sobrinus. Onions also have antibiotic properties that can speed up wound healing.

7. Onions help improve the immune system.

Onions contain selenium, which boosts immune function. This mineral prevents excessive immune responses that can lead to side effects. Selenium-deficient immune cells grow and reproduce inefficiently.

Onions also have benefits in treating colds. You can also make onion tea to treat a cold. This tea helps boost immunity and prevent disease. The only way to make tea is to cut an onion and boil it in drinking water. It acts as a quick cure for colds and other ailments. It is even better if you add other ingredients like ginger in addition.

Also, the anti-inflammatory properties of onions can help improve asthma. This effect can be attributed to quercetin. Broadly speaking, onions contain 40 mg of quercetin.

8. Onions help promote respiratory health.

Onions are a beneficial food for patients with respiratory problems such as asthma and allergic rhinitis.

The anti-inflammatory properties of onions also help alleviate respiratory problems.

9. Onions help improve sleep.

Studies have shown that onions contain prebiotics, which can improve sleep and reduce stress. When beneficial bacteria in the gut digest prebiotic fiber, they release metabolic by-products. These by-products can affect brain function and induce sleep.

10. Onions are good for eye health.

The properties of onions are beneficial for eye health. The sulfur in onions improves the health of the lens. This stimulates the production of a protein called glutathione that acts as an antioxidant. Higher glutathione levels are associated with a reduced risk of glaucoma, macular degeneration, and cataracts.

Also, the selenium in onions is compatible with vitamin E in the eyes and vitamin E protects the cells of the eye.

11. Onions are good for oral health.

Onions contain thiosulfonates and thiosulfonates, which help reduce bacteria that cause cavities. It is better to eat it raw. This is because cooking can destroy some of these beneficial compounds.

This vegetable is also rich in vitamin C, which can keep teeth healthy.

However, one downside of onions is that they can cause bad breath. That is why it is recommended to brush your teeth after eating onions.

12. Onions help prevent blood clots.

Onions contain a compound called rutin that prevents blood from clotting. Numerous studies have shown that rutin is a powerful antithrombotic compound.

The grind of onions helps to block the enzymes that are released when blood clots form.

13. Onions help promote brain health.

Studies have shown that the antioxidants in onions bind to harmful toxins in the brain and remove them from the body. And the sulfur compounds in onions can delay age-related memory loss. Onion extract has been found to support the hippocampus. However, some of these properties can be lost during cooking. Therefore, you can enjoy these benefits even more if consumed raw.

14. Onions help reduce oxidative stress.

Chinese studies show that eating onions can help control oxidative stress. The quercetin in this vegetable can help prevent diseases related to oxidative stress. It also protects DNA from damage caused by oxidative stress.

Another Argentine study attributed the ability of onions to reduce oxidative stress due to their anti-inflammatory and antioxidant properties.

15. Onions are great for relieving menopausal symptoms.

Onions help with menopause by supporting liver health and eliminating waste hormones. Adequate calcium intake during this period is also essential. Onions also contain calcium, so they can be helpful in this regard.

16. Onions have anti-aging properties.

One of the many benefits of onions is their anti-aging properties. Antioxidant vitamins A, C, and E fight damage from harmful UV rays and prevent free radical damage that causes premature skin aging. Onions are also one of the richest sources of quercetin, a powerful antioxidant that can keep skin wrinkle-free.

17. Onions help treat acne.

The antibacterial and anti-inflammatory properties of onions can have surprising effects on your skin. It has powerful properties that protect the skin from bacteria that cause acne and other skin infections.

18. Onions are good for promoting hair growth.

The number one reason that onions are good for hair growth is because they contain sulfur. This sulfur stimulates the production of collagen, which helps the production of healthy skin cells and hair growth.

Onion Side Effects / Precautions

  • Onions lower blood sugar levels, which can lower blood sugar levels too much in diabetics, so check your blood sugar before eating.
  • Onions are used to treat many gastrointestinal disorders, but in excess they can cause gastrointestinal irritation, vomiting, and nausea.
  • Some people may experience irritation and rashes on their face or skin when using onions for skin care. Therefore, it is recommended to test on a small area of the skin before use.
  • Consuming onions can lead to heartburn.
  • Onions leave bad breath after ingestion due to their strong flavor, which may be due to their high sulfur content.
  • Onions can lower both systolic and diastolic blood pressure. Therefore, people who take blood pressure medications should be careful when taking them.
  • Consuming onions can inhibit blood clotting due to its blood-thinning properties. Therefore, people involved in blood clotting should be careful when ingesting. Be sure to consult your doctor.

Nutritional information of 1 onion

  • Calories: 40 Kcal (2%)
  • Carbohydrates: 9.34 g (7%)
  • Proteins: 1.1 g (2%)
  • Total fat: 0.1 g (0.5%)
  • Cholesterol: 0mg (0%)
  • Dietary fiber: 1.7 g (4.5%)
  • Folic acid: 19 ?g (5%)
  • Niacin: 0.116 mg (1%)
  • Pantothenic acid: 0.123 mg (2.5%)
  • Pyridoxine: 0.12 mg (9%)
  • Riboflavin: 0.027 mg (2%)
  • Thiamine: 0.046 mg (4%)
  • 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: 0.21 mg (3%)
  • Magnesium: 10 mg (2.5%)
  • Manganese: 0.129 mg (5.5%)
  • Phosphorus: 29 mg (4%)
  • Zinc: 0.17 mg (1.5%)

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