7 Impressive Health Benefits of Onions

Onions are one of the most popular vegetables across the globe. There is not a single soup, gravy, or sauce that is complete without onions. This is also one of the few Vegetables that add that amazing flavour in curries and help foods reach their true flavor potential. Beside that they are also a staple vegetables in india. 

According to a survey it was also found that Americans eat over 20 pounds of onion per capita, per year. Onion  have been used for medicinal purposes and cooking for more than 7,000 years. Further they belong to the family of Allium genus of flowering plants and also known as allium cepa.

Onion are packed with antioxidants, fiber, and are rich in Vitamins B, Vitamin C, sulfur, iron, potassium, manganese, and calcium. In addition, they are also low-calorie. Moreover onions are also beneficial for people with poor appetite.

Onion help fight chronic illnesses, cancer, cardiovascular problems, common cold, asthma, cough, respiratory problems and many more. In fact for ages, onion has been used in traditional medicines but now the herb and its components are being tapped for their medicinal properties outside traditional boundaries.

Here are 7 impressive health benefits of onions.

Nutrient Fact of Onion:

Here is the nutrient content for one medium raw onion (110g) measuring approximately 2 1/2 inches in diameter.

• Calories: 44
• 0.1 gram of fats
• 4.4mg of sodium
• 10 gram of carbohydrates
• 1.9 gram of fiber
• 4.7 gram of sugar
• 1.2 gram of protein

1. Packed With Antioxidants

Onion are powerhouse of antioxidants. In fact onion containt 25 different varieties of antioxidants and flavonoids. [1]

Some of them are quercetin and anthocyanins. Quercetin is known to exhibits anti-inflammatory properties to ward off the free radicals which would otherwise harm our healthy body cells.

Antioxidants are also known to slow down the process of oxidation, that would lead to damaging cells and causing long-term diseases like diabetes and cancer. Moreover onions are also rich in anthocyanins (antioxidant) that is responsible for giving them their deep and vibrant color.

A study conducted on 93,600 women it was found that participants with the highest intake of anthocyanin-rich foods had reduced the experience a heart attack by 32%, then women with the lowest intake . [2]

Moreover they are also known to lower cholesterol levels and triglycerides, which leads to a lowered risk of heart disease.

Also read: Amazing source of antioxidants.

2. May Benefit Heart Health

Onion may also help reduce heart diseases, thanks to all those antioxidants that are present in onion, that helps to lower cholesterol levels and reduce triglycerides, which reduces the risk of heart disease. 

In a study on 70 overweight people with high blood pressure it was found that a dose of 162 mg per day of quercetin-rich onion extract can significantly reduce systolic blood pressure by 3–6 mmHg compared to a placebo. [3]

Moreover consuming onions on a daily basis can lead to reduced impaired blood function, increased physical activity, normal blood pressure, and inhibition of hypertension. [4]

Moreover onions may also prevent the hardening of the arteries, regulating blood pressure and maintaining the elasticity of the arteries.

Also Read: Food for healthy heart that will help you live longer.

3. Boosts immunity

A strong immune system ensures your body is disease free and onion might help you boost your immune system. Onion is not only rich in vitamin C but is also a great source of phytochemicals that increase the effectiveness of vitamin C in your body.

Vitamin C fight against toxins and disease-causing agents. Resulting in strengthened immune system. A strong immune system will also help in proper functioning of digestive system.

Onion may also helps to build WBC (white blood cells) which serves as a line of defense against illness.  Onion are also great source of selenium that stimulates immune function. Eating raw onions can also cure a sore throat, flu or fever and even common cold.

Also Read: 8 food for healthy immune system.

4. Contain Cancer-Fighting Compounds

Onions alongwith other allium vegetables like garlic have been known to reduce various cancer, especially stomach and colorectal cancers.

The quercetin and anthocyanin present in onions activate a pathway that results in killing cancer cells. Mainly free radicals are the main cause of cancer because it converts healthy cells to cancerous cells. The antioxidants found in onion may help reduce the presence and impact of free radicals throughout the body.

A review of 16 studies in 13,333 people found that participants with the highest onion intake had reduced the risk of colorectal cancer by 15% as compared to those with the lowest intake. [5]

5. May Boost Bone Density

You might have thought that dairy products are only source of improving bone health, but they are not only produce that may help improve your bone health, onions might do the magic too.

You can improve your bone density, simply by consuming a glass of onion juice daily. This will also help prevent osteoporosis, a disease that causes weakening of bones. Further incorporating onion in your Diet will also help reduce oxidative stress, decrease bone loss, and boost antioxidant levels,

A study in 507 perimenopausal and postmenopausal women found that participants who consumed onion at least once a day had improved the bone density by 5% than participants who ate them once a month or less. [6]

6. Help Control Blood Sugar

The regular consumption of onions also have been shown to lower the blood sugar levels. 

In fact a study in 42 people with type 2 diabetes found  that eating 3.5 ounces (100 grams) of fresh red onion can reduce fasting blood sugar levels by about 40 mg/dl after four hours. [7]

Compounds like sulfur and quercetin present in onion are known to have anti-diabetic effects. Moreover onions can also lower plasma blood glucose and inhibit insulin resistance.  Incorporating them in your daily diet can help you control your blood sugar levels to a great extent. 

7. Packed With Nutrients

Onion are one of those superfood that are chocked with essential nutrients likes vitamins and minerals.

In fact onion are packed with antioxidants, fiber, and are rich in Vitamins B, Vitamin C, sulfur, iron, potassium, manganese, and calcium. Potassium found in onion act as a vasodilator, it helps to relaxes our blood vessels and improve blood circulation.

Other Clcrucial compounds like pyridoxine (B6) or Folate (B9) present in onion play an important role in proper metabolism, appropriate nerve function, and RBC production are available through onions.

A Word From Healthyngreat

There's no doubt that onion are tasty, now you also know they are healthy too! Moreover the benifits of onion are not limited. They can also lower your blood pressure, help loss weight, Improve digestion, improve metabolism and many more.

These 7 impressive health benefits of onions will surely motivate you to add more of them. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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