ONION POWDER
9 Impressive Health Benefits of Onions
Though all vegetables are important for health, certain kinds
offer unique benefits.
Onions are members of the Allium genus of flowering plants that also
includes garlic, shallots, leeks and chives.
These vegetables contain various vitamins, minerals and potent
plant compounds that have been shown to promote health in many ways.
In fact, the medicinal properties of onions have been recognized
since ancient times, when they were used to treat ailments like headaches,
heart disease and mouth sores.
Here are 9 impressive health benefits of onions.
1. Packed With Nutrients
Onions are nutrient-dense,
meaning they’re low in calories but high in vitamins and minerals.
One medium onion has just 44 calories but delivers a
considerable dose of vitamins, minerals and fiber.
This vegetable is particularly high in vitamin C, a nutrient
involved in regulating immune health, collagen production, tissue repair and iron absorption.
Vitamin C also acts as a powerful antioxidant in your body,
protecting your cells against damage caused by unstable molecules called free
radicals.
Onions are also rich in B vitamins, including folate (B9) and
pyridoxine (B6) — which play key roles in metabolism, red blood cell production
and nerve function.
Lastly, they’re a good source of potassium, a mineral in which
many people are lacking.
In fact, the average potassium intake of Americans is just over
half the recommended daily value (DV) of 4,700 mg.
Normal cellular function, fluid balance, nerve transmission,
kidney function and muscle contraction all require potassium.
SUMMARY Onions are low in calories yet
high in nutrients, including vitamin C, B vitamins and potassium.
2. May Benefit Heart Health
Onions contain antioxidants and compounds that fight
inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart
disease risk.
Their potent anti-inflammatory properties may also help reduce
high blood pressure and protect against blood clots.
Quercetin is a flavonoid antioxidant that’s highly concentrated
in onions. Since it’s a potent anti-inflammatory, it may help decrease heart
disease risk factors, such as high blood pressure.
A study in 70 overweight people with high blood pressure found
that a dose of 162 mg per day of quercetin-rich onion extract significantly
reduced systolic blood pressure by 3–6 mmHg compared to a placebo.
Onions have also been shown to decrease cholesterol levels.
A study in 54 women with polycystic ovarian syndrome (PCOS)
found that consuming large amounts of raw red onions (40–50 grams/day if
overweight and 50–60 grams/day if obese) for eight weeks reduced total and
“bad” LDL cholesterol compared to a control group.
Additionally, evidence from animal studies supports that onion
consumption may reduce risk factors for heart disease, including inflammation,
high triglyceride levels and blood clot formation.
SUMMARY Research shows that eating
onions may help reduce heart disease risk factors, such as high blood pressure,
elevated triglyceride levels and inflammation.
3. Loaded With Antioxidants
Antioxidants are compounds that inhibit oxidation, a process
that leads to cellular damage and contributes to diseases like cancer, diabetes and
heart disease.
Onions are an excellent source of antioxidants. In fact, they
contain over 25 different varieties of flavonoid antioxidants.
Red onions, in particular, contain anthocyanins — special plant
pigments in the flavonoid family that give red onions their deep color.
Multiple population studies have found that people who consume
more foods rich in anthocyanins have a reduced risk of heart disease.
For example, a study in 43,880 men showed that habitual intakes
as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk
of nonfatal heart attacks.
Similarly, a study in 93,600 women observed that those with the
highest intake of anthocyanin-rich foods were 32% less likely to experience a
heart attack than women with the lowest intake.
Additionally, anthocyanins have been found to protect against
certain types of cancer and diabetes.
SUMMARY Red onions are rich in
anthocyanins, which are powerful plant pigments that may protect against heart
disease, certain cancers and diabetes.
4. Contain Cancer-Fighting Compounds
Eating vegetables of the Allium genus like garlic and onions
has been linked to a lower risk of certain cancers, including stomach and
colorectal.
A review of 26 studies showed that people who consumed the
highest amount of allium vegetables were 22% less likely to be diagnosed with
stomach cancer than those who consumed the least amount.
Moreover, a review of 16 studies in 13,333 people demonstrated
that participants with the highest onion intake had a 15% reduced risk of
colorectal cancer compared to those with the lowest intake.
These cancer-fighting
properties have been linked to the
sulfur compounds and flavonoid antioxidants found in allium vegetables.
For example, onions provide onionin A, a sulfur-containing
compound that has been shown to decrease tumor development and slow the spread
of ovarian and lung cancer in test-tube studies.
Onions also contain fisetin and quercetin, flavonoid
antioxidants that may inhibit tumor growth.
SUMMARY A diet rich in allium
vegetables like onions may have a protective effect against certain cancers.
5. Help Control Blood Sugar
Eating onions may help control blood sugar, which is especially
significant for people with diabetes or prediabetes.
A study in 42 people with type 2 diabetes demonstrated that
eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar
levels by about 40 mg/dl after four hours.
Additionally, multiple animal studies have shown that onion
consumption may benefit blood
sugar control.
A study showed that diabetic rats fed food containing 5% onion
extract for 28 days experienced decreased fasting blood sugar and had
substantially lower body fat than the control group.
Specific compounds found in onions, such as quercetin and sulfur
compounds, possess antidiabetic effects.
For example, quercetin has been shown to interact with cells in
the small intestine, pancreas, skeletal muscle, fat tissue and liver to control
whole-body blood sugar regulation.
SUMMARY Due to the many beneficial
compounds found in onions, consuming them may help reduce high blood sugar.
6. May Boost Bone Density
Though dairy gets much of the credit for boosting bone health,
many other foods, including onions, may help support strong 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 a control
group.
Another study in 507 perimenopausal and postmenopausal women
found that those who ate onions at least once a day had a 5% greater overall
bone density than individuals who ate them once a month or less.
Plus, the study demonstrated that older women who most
frequently ate onions decreased their risk of hip fracture by more than 20%
compared to those who never ate them.
It’s believed that onions help reduce oxidative stress, boost
antioxidant levels and decrease bone loss, which may prevent osteoporosis and
boost bone density.
SUMMARY Studies show that onion
consumption is associated with improved bone mineral density.
7. Have Antibacterial Properties
Onions can fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) and Bacillus
cereus.
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 extracted from onions seems to be a particularly
powerful way to fight bacteria.
A test-tube study demonstrated that quercetin extracted from yellow
onion skin successfully inhibited the growth of Helicobacter pylori (H. pylori) andMethicillin-resistant
Staphylococcus aureus (MRSA).
H. pylori is a
bacteria associated with stomach
ulcers and certain digestive cancers, while MRSA
is an antibiotic-resistant bacteria that causes infections in different parts
of the body.
Another test-tube study found that quercetin damaged the cell
walls and membranes of E. coli and S. aureus.
SUMMARY Onions have been shown to
inhibit the growth of potentially harmful bacteria like E. coli and S. aureus.
8. May Boost Digestive Health
Onions are a rich source of fiber and prebiotics, which are
necessary for optimal gut health.
Prebiotics are nondigestible types of fiber that are broken down
by beneficial gut bacteria.
Gut bacteria feed on prebiotics and create short-chain fatty
acids — including acetate, propionate and butyrate.
Research has shown that these short-chain fatty acids strengthen
gut health, boost immunity, reduce inflammation and enhance digestion.
Additionally, consuming foods
rich in prebiotics helps
increase probiotics, such as Lactobacillus
and bifidobacteria strains,
which benefit digestive health.
A diet rich in prebiotics may help improve the absorption of
important minerals like calcium, which may improve bone health.
Onions are particularly rich in the prebiotics inulin and
fructooligosaccharides. These help increase the number of friendly bacteria in
your gut and improve immune function.
SUMMARY Onions are a rich source of
prebiotics, which help boost digestive health, improve bacterial balance in
your gut and benefit your immune system.
9. Easy to Add to Your Diet
Onions are a staple in kitchens around the world.
They give flavor to savory dishes and can be enjoyed either raw
or cooked.
Not to mention, they can boost your intake of fiber, vitamins
and minerals.
Here are some tips on how to add onions to your diet:
- Use raw onions
to add a kick of flavor to your guacamole recipe.
- Add caramelized
onions to savory baked goods.
- Combine cooked
onions with other vegetables for a healthy side dish.
- Try adding
cooked onions to egg dishes, such as
omelets, frittatas or quiches.
- Top meat,
chicken or tofu with sauteed onions.
- Add thinly
sliced red onions to your favorite salad.
- Make a
fiber-rich salad with chickpeas, chopped onions and red peppers.
- Use onion and
garlic as a base for stocks and soups.
- Throw onions
into stir-fry dishes.
- Top tacos,
fajitas and other Mexican dishes with chopped raw onions.
- Make a homemade
salsa with onions, tomatoes and fresh cilantro.
- Prepare a hearty
onion and vegetable soup.
- Add onions to
chili recipes for a flavor boost.
- Blend raw onions
with fresh herbs, vinegar and olive oil for a tasty homemade salad
dressing.
SUMMARY Onions can
easily be added to savory dishes, including eggs, guacamole, meat dishes, soups
and baked goods.
The Bottom Line
The health benefits related to onions are quite impressive.
These nutrient-packed vegetables contain powerful compounds that
may decrease your risk of heart disease and certain cancers.
Onions have antibacterial properties and promote digestive
health, which may improve immune function.
What’s more, they’re versatile and can be used to heighten the
flavor of any savory dish.
Adding more onions to your diet is an easy way to benefit your
overall health.
TOMATO ONION SOUP.
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Pharex Global Ventures Foods.
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