What happens when you eat onions regularly?
Onions belong to the Allium genus, a group of flowering plants that includes garlic, chives, scallions, and shallots. Not only are they widely used in various dishes with diverse cooking methods, but onions are also rich in vitamins, minerals, and plant compounds beneficial to health.
Nutrition
Onions are low in calories but very rich in vitamins, fiber, and minerals.
A medium onion (110 g) contains:
- Calories: 44
- Protein: 1.2 g
- Carbohydrates: 10.3 g
- Sugar: 4.66 g
- Fiber: 1.87 g
- Fat: 0.1 g
- Potassium: 161 mg
- Vitamin C: 8.14 mg
Onions are rich in vitamin C, which can enhance immune function, collagen production, and iron absorption. B-group vitamins, including B9 (folate) and vitamin B6, also play vital roles in metabolism, red blood cell production, and nervous system function.
Health benefits
Improving cardiovascular health
Eating onions regularly also supports cardiovascular health thanks to their anti-inflammatory and antioxidant properties, which help lower blood pressure. Quercetin helps reduce triglycerides, manage cholesterol levels, reduce dyslipidemia, and prevent cardiovascular diseases, myocardial infarction, and strokes.
Rich in antioxidants
Onions are an abundant source of antioxidants, containing at least 17 types of flavonoids, most notably anthocyanins. Eating plenty of anthocyanin-rich foods is associated with a reduced risk of heart disease and heart disease-related mortality.
Rich in anti-cancer compounds
Anthocyanins in onions may offer anti-cancer properties. Fisetin and quercetin in this food are also flavonoid antioxidants that can inhibit tumor growth.
Control blood sugar levels
Quercetin also helps reduce blood sugar levels, liver glucose levels, enzyme levels, and serum cholesterol...
Increase bone density
Onions are rich in antioxidant compounds, especially flavonoids like quercetin, which help reduce oxidative stress in the body. Consequently, onions can slow bone loss and support the maintenance and improvement of bone density.
Antibacterial properties
Onions contain bioactive compounds such as quercetin and sulfur compounds, which possess antibacterial properties. Studies have shown that onions can inhibit the growth of certain bacteria, including E. coli, Pseudomonas aeruginosa, Staphylococcus aureus, Bacillus cereus, and Helicobacter pylori. However, this effect is supportive and does not replace medical treatments.
Supports digestive health
This is a rich source of prebiotics, essential for optimal gut health. Prebiotics are indigestible fibers broken down by beneficial gut bacteria. Gut bacteria consume prebiotics and produce short-chain fatty acids, which can benefit gut health. These benefits include improving gut health and immunity, promoting digestion, and reducing inflammation.
Preparation and cooking methods
Onions are a fresh, delicious, and versatile food that can be cooked, fried, or eaten raw... Some popular and appetizing dishes made with onions include stir-fries (combined with beef, squid, pork, or offal), salads, grilled dishes, etc.