1. Packed Full of Nutrients
Onions are supplement dense, meaning they are low in calories but high in nutrients and minerals. One medium onion contains only 44 calories while providing a significant amount of nutrients, minerals, and fiber.
This vegetable is exceptionally abundant in vitamin C, a supplement that helps with immune health, collagen production, tissue repair, and iron retention.
Vit C also acts as a powerful cancer-prevention agent in your body, protecting your phones from harm caused by unstable particles known as free revolutionaries.
Onions are also high in B vitamins, such as folate (B9) and pyridoxine (B6), which are important for digestion, red platelet production, and neurological function.
In conclusion, they're a good source of potassium, a mineral in which many people are deficient.
Truth be told, the average potassium intake of Americans is little over a third of the recommended daily value (DV) of 4,700 mg.
Potassium is required for normal cell function, liquid homeostasis, nerve transmission, kidney capacity, and muscular compression.
2. It might be good for your heart.
Onions contain cell reinforcements and combinations that fight inflammation, reduce fatty substances, and lower cholesterol levels, all of which may reduce the risk of coronary heart disease.
Their potent anti-inflammatory qualities may also aid in the reduction of hypertension and the prevention of blood clots.
Quercetin is a flavonoid cell reinforcement found in onions in high concentrations. Because it is a potent antioxidant, it may help to reduce coronary artery disease risk factors such as hypertension.
In a study of 70 overweight people with hypertension, it was discovered that taking 162 mg of quercetin-rich onion extract every day reduced systolic blood pressure by 3–6 mmHg when compared to a placebo.
Onions have also been shown to reduce cholesterol levels.
A study of 54 women with polycystic ovary disease (PCOS) discovered that eating a lot of raw red onions (40–50 grams per day if overweight, 50–60 grams per day if stout) for a long time reduced total and "bad" LDL cholesterol when compared to a control group.
Furthermore, evidence from animal studies suggests that onion consumption may reduce risk factors for cardiovascular disease, including as aggravation, high fatty substance levels, and the formation of blood clusters.
3. Antioxidant Powerhouse
Onions are a fantastic source of cell reinforcement. They actually include more than 25 different types of flavonoid cell reinforcements.
Red onions, in particular, contain anthocyanins, which are flavonoid plant pigments that give red onions their deep color.
Various population studies have revealed that people who consume more anthocyanin-rich foods had a lower risk of coronary artery disease.
For example, a study of 43,880 males found that taking as much as 613 mg of anthocyanins every day was linked to a 14 percent lower risk of nonfatal coronary events.
In addition, a study of 93,600 women found that those who consumed the most anthocyanin-rich food kinds had a 32 percent lower risk of cardiovascular failure than those who consumed the least.
Anthocyanins have also been discovered to protect against some types of cancer and diabetes.
4. Contain Anti-Cancer Compounds
Eating Allium vegetables like garlic and onions has been linked to a lower risk of certain cancers, particularly stomach and colorectal cancers.
An analysis of 26 studies found that persons who consumed the most allium vegetables were 22 percent less likely to be diagnosed with stomach cancer than those who consumed the least.
In addition, a study of 16 exams in 13,333 people found that people who ate the most onions had a 15% lower risk of colon cancer than those who ate the least.
Sulfur combinations and flavonoid cancer prevention compounds present in allium vegetables have been linked to these disease-fighting qualities.
Onions, for example, include onionin A, a sulfur-containing substance that has been shown in test-tube studies to reduce growth and inhibit the spread of cancer and cellular breakdown in the lungs.
Onions also contain flavonoid cancer-prevention chemicals fisetin and quercetin, which may inhibit growth development.
5. Blood sugar monitoring can help with control.
Onions may help with blood sugar regulation, which is especially important for those with diabetes or prediabetes.
A study of 42 people with type 2 diabetes found that eating 3.5 ounces (100 grams) of new red onion for four hours reduced fasting glucose levels by roughly 40 mg/dl.
Furthermore, multiple animal studies have demonstrated that eating onions can aid with glucose regulation.
6. It has the potential to increase bone density.
Although dairy is credited with a large share of the credit for improving bone health, a variety of other foods, including onions, may also help to promote strong bones.
In a study of 24 moderately aged and postmenopausal women, it was discovered that those who consumed 3.4 ounces (100 ml) of onion juice every day for a long time had improved bone mineral thickness and cell reinforcement movement as compared to a control group.
7. They are antibacterial.
Onions can fight bacteria including Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereus, which are potentially dangerous microscopic organisms.
Furthermore, onion extract has been shown to inhibit the growth of Vibrio cholerae, a bacteria that is a major public health concern in the developing world.
Quercetin, which is extracted from onions, is said to be a very effective antimicrobial.
8. It has the potential to improve digestive health.
Onions are high in fiber and prebiotics, both of which are essential for gut health. Prebiotics are nondigestible fibers that are separated by beneficial gut bacteria. Microscopic organisms in the gut consume prebiotics and produce short-chain unsaturated lipids such as acetic acid, propionate, and butyrate.
These short-chain unsaturated fats have been demonstrated to boost intestinal health, support invulnerability, reduce irritation, and improve absorption.
9. Easy to Include in Your Diet
Onions are a common ingredient in kitchens all across the world. They give flavor to exquisite dishes and can be appreciated either crude or cooked.
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