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Health Benefits of Onion

The health benefits of onions include improved digestion
The health benefits of onions include improved digestion

Onions belong to a family of vegetables that also include garlic and leek. Onions differ in size, shape, color, and flavor. The taste usually varies from sweet to spicy and savory. There are many health benefits of Onion; it is a super-healthy food. It contains adequate vitamin C, minerals, sulfur compounds, flavonoids, and phytochemicals. Phytochemicals are natural compounds in plants that can react in the human body to keep you healthy. Flavonoids provide pigments in various fruits and vegetables. Research has shown that they may help decrease the risk of heart conditions, stroke, and Parkinson’s disease. Onions contain a valuable flavonoid called quercetin. It is a potent antioxidant and can protect you from cancer. It may also play a role in relieving bladder infection symptoms and controlling blood pressure.

Although these bulbs can make you cry, they are full of nutrients. Since ancient times, onions have been known for medicinal properties, and they were used to treat conditions such as headaches, heart illness, and mouth sores.

Here are some evidence-based health benefits of onions.

Onion can Improve your digestion. 

Onions contain natural prebiotics that can ease constipation. The fiber inulin in Onion is responsible for improving your digestion. It also acts as food for the gut’s friendly bacteria. Consuming onions can help you to maintain optimum levels of these healthy bacteria. Oligofructose is another soluble fiber that is found in onions. It is said to prevent and treat diarrhea. The phytochemicals present in onions can reduce the risk of developing gastric ulcers. [1]

Onions may cause migraine and flatulence in some people. Consult a doctor if it happens. [2]

Onion Health Benefits  included Protection from cancer

Research studies have demonstrated that consuming onions is beneficial for reducing the risk of certain cancers. In 2019, a research study was conducted in China. It found that regular use of allium vegetables (such as Onion) reduces the risk of colorectal cancer. Intake of onions can minimize the risk by close to 80 percent. [3]

Scientific evidence also confirms a direct link between the number of onions and garlic consumption and the reduced chances of breast cancer. Women who consume more onions and garlic are less likely to have breast cancer than women who eat fewer of these vegetables. S-allyl mercapto cysteine and quercetin, found in onions, might fight the spread of cancer cells. [4]

It is full of antioxidants.
Our body cells are under attack due to oxidative damage from free radicals. Antioxidants are substances that can neutralize these free radicals. They help delay or slow down oxidative damage to cells and tissue of the body. Onion is rich in quercetin. It adds to the health benefits of Onion, acting as a powerful antioxidant. It also helps protect and regenerate other antioxidants, such as vitamin E. It can also inactivate the harmful effects of chelate metal ions. [5]
Onion boosts your immune system.
Quercetin in onions is also instrumental in regulating inflammation. It can also prevent excessive histamine release in allergy reactions and help reduce nasal congestion.[6] The smell of onions during cooking can help keep your sinuses healthy.

The phytoactive compounds in onions have antibacterial properties. In one research study, onion extract acted against Streptococcus, the bacteria causing dental caries.[7] Due to their antibacterial properties, Onions can speed up wound healing.

Helps you control blood sugar
Onions contain S-methyl cysteine and quercetin, which can have beneficial effects on blood sugar levels. Scientific evidence confirmed that onion extract could help regulate blood sugar levels in experimental animals. [8] 
Onions can have beneficial effects on blood sugar levels.
Onions can have beneficial effects on blood sugar levels.
It may support a healthy Heart.
Onions can keep your heart healthy in several ways:
  • Onion extract seems to possess antiplatelet activity. Platelets are components of our blood that help clot blood during injury. Platelet aggregation in blood vessels is one of the primary causes of heart attacks. Onions can prevent heart conditions and stroke by preventing the formation of clots inside your body.
  • Quercetin in onions is a potent antioxidant and anti-inflammatory compound. It reduces oxidative stress on heart cells and promotes their health.
  • The phytoactive chemicals in onions can lower your blood pressure. They can lower your increased cholesterol levels. Flavonoids in onions can also decrease the blood’s low-density lipids(bad fats). All these factors are beneficial for the heart.  [9]
Aids strong bones
Age-related osteoporosis is one of the chief problems in postmenopausal women. In osteoporosis, bone is thinned due to nutritional and hormonal factors. Scientific evidence suggests that onions may delay age-related bone loss, and a compound called GPCS in white onions may play a beneficial role.

A research study demonstrated that women who regularly ate onions had about 5 percent more bone mass than others. [10] Onion intake can also increase the bone density of older women, decreasing their hip fracture risk by 20%.

Quercetin can decrease the activity of different mediators of inflammation. It can be beneficial in osteoarthritis and rheumatoid arthritis, relieving joint pains.

Note: After consumption, Onion often leaves a bad breath, which may be due to its high Sulphur content.

  1. Is it good to eat onions everyday?
    Onions are like the unsung heroes of the kitchen! They’re rich in antioxidants and have anti-inflammatory properties. Eating them regularly might contribute to heart health, help regulate blood sugar, and boost your immune system. Just be mindful of your breath afterward – it’s a small price to pay for the benefits! 


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