healthOnions are a member of the Allium genus of flowering plants, which also includes garlic, shallots, leeks and chives. These vegetables contain various vitamins, minerals and powerful plant compounds that have been shown to strengthen health in many ways. In fact, the healing properties of onions have been recognized since ancient times, when they were used to treat diseases such as headaches, heart disease and mouth sores. Health benefits of onions are incredible and as much as it seems trivial to talk onions here, why not?
Here I tried to summon 9 benefits of every day intake of onions – in one form or another.
Why the onion is good for you:
- Full of nutrients. Onions are full of nutrients, which means they are low in calories but high in vitamins and minerals. An average onion has only 44 calories, but provides a significant dose of vitamins, minerals and fiber. This vegetable has a particularly high content of vitamin C - a nutrient involved in the regulation of immune health, collagen production, tissue repair and iron absorption. Vitamin C also acts as a powerful antioxidant in your body, protecting your cells from damage caused by unstable molecules called free radicals.
- Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) - which play a key role in metabolism, red blood cell production and nerve function. Onions are a good source of potassium, a mineral that many people lack.
- Helps heart health. Onions contain antioxidants and compounds that fight inflammation, lower triglycerides and cholesterol levels - all of which can reduce the risk of heart disease.
- Contains anti-cancer compounds. Eating Allium vegetables such as garlic and onions is associated with a lower risk of some cancers, including stomach and colorectal cancer. People who consume more allium vegetables are 22% less likely to be diagnosed with stomach cancer than those who consume less. In addition, a review of 16 studies in 13,333 people found that participants with the highest onion intake have a 15% reduced risk of colon cancer compared to those with the lowest intake.
- Helps control blood sugar. Eating onions can help control blood sugar, which is especially important for people with diabetes or prediabetes. A study in 42 people with type 2 diabetes showed that consuming 100 grams of fresh red onions reduced fasting blood sugar levels by about 40 mg / dl after four hours.
- It can increase bone density. Although dairy products have a major contribution to improving bone health, many other foods, including onions, can help maintain healthy bones. A study in 24 middle-aged and postmenopausal women showed that those who consumed 3.4 ounces (100 ml) of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to the control group. Onions are believed to help reduce oxidative stress, boost antioxidant levels and reduce bone loss, which can prevent osteoporosis and boost bone density.
- Has antibacterial properties. Onions can fight potentially dangerous bacteria such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) and Bacillus cereus.
- Can enhance digestive health. Onions are a rich source of fiber and probiotics, which are necessary for optimal intestinal health. Probiotics are indigestible types of fiber that are broken down by beneficial intestinal bacteria. Liver bacteria feed on prebiotics and make short-chain fatty acids - including acetate, propionate and butyrate. Studies show that these short-chain fatty acids strengthen intestinal health, boost immunity, reduce inflammation and improve digestion.
- Easy to add to your diet. Onions are a staple in kitchens around the world. They add flavor to spicy dishes and can be used either raw or cooked. Not to mention, they can increase the intake of fiber, vitamins and minerals.
Here a few ideas how to increase the intake of this amazing vegetable:
- Use raw onions to add flavor to your guacamole recipe.
- Add caramelized onions to some pastries.
- Combine boiled onions with other vegetables for a healthy side dish.
- Add boiled onions to egg dishes, such as omelets
- Add thinly sliced red onions to your favorite salad.
- Make a high-fiber salad with chickpeas, chopped onions and red peppers.
- Use onions and garlic as a base for soups.
- Make homemade salsa with onions, tomatoes and cucumbers.
- Prepare a hearty soup of onions and vegetables.
- Add onions to chili recipes to enhance the taste.
- Mix raw onions with fresh herbs, vinegar and olive oil for a delicious homemade salad dressing.
The health benefits associated with the onions are quite impressive and the healing properties of the onions are known since ancient times. This is just a reminder that the simple ordinary vegetables are more beneficial to our health than we think.
This text is written with Joy in the hours of calm summer afternoon siesta… just after a lovely Shopska Salad with extra onion on the plate. For all the onion lovers around the globe.😊