Healthy Food

BEST 13 HEALTH BENEFITS OF ONION: | by Thaha | Jan, 2022


While all vegetables are essential to health, some types provide specific benefits. Onions are part of the Allium flowering plant genus, which also contains garlic, shallots, leeks, and chives. These vegetables contain many vitamins, minerals, and potent plant compounds that have been shown to improve wellbeing in several ways.

The medicinal properties of onions have been known since ancient times when they have been used to cure symptoms such as headaches, heart disease, and sores in the mouth. In today’s we will share with you the 13 powerful health benefits of onion. Did you know that onions can cure ear disorders, promote respiratory health and improve sleep? Watch till the end to find out more.

1.Packed with Nutrients Onions are nutritional:

Which means they are low in calories but rich in vitamins and minerals. One medium onion has just 44 calories but provides a substantial number of vitamins, minerals, and fiber. This vegetable is especially rich in vitamin C, a nutrient involved in the regulation of immune health, production of collagen, tissue repair, and absorption of iron.

Vitamin-C also serves as a strong antioxidant in your body to shield your cells from damage caused by reactive molecules called free radicals. Onions are also high in (B)vitamins, namely folate (B 9)and pyridoxine (B 6), which play a crucial role in metabolism, red blood cell development, and nerve activity.
2.May Benefit Heart Health:

Onions are packed with antioxidants and compounds that combat inflammation, decrease triglycerides and lower cholesterol levels all of which can reduce the risk of cardiac disease. Their potent anti-inflammatory properties can also help to minimize elevated blood pressure and defend against blood clots. Quercetin is a flavonoid antioxidant that is densely packed in onions.
Since it is a potent anti-inflammatory medication, it can help to minimize risk factors for heart disease, such as high blood pressure. Research in 70 patients with elevated blood pressure showed that a daily dosage of 162 mg quercetin-rich onion extracts greatly lowered systolic blood pressure by 3-6 mmHg relative to placebo.

3.Loaded with Antioxidants:

Antioxidants are molecules that prevent oxidation, a mechanism that induces cell destruction and leads to diseases such as cancer, diabetes, and heart disease. Onions are a very good source of antioxidants. They contain more than 25 different varieties of flavonoid antioxidants.
They contain more than 25 different varieties of flavonoid antioxidants. Red onions, in particular, contain anthocyanins specific plant pigments in the flavonoid family that give a deep color to red onions. Different population studies have shown that people who eat more anthocyanin-rich foods are at a lower risk of heart disease.

4.Cure Ear Disorders:

As per one study, while research is minimal, most parents swear by onions to cure ear diseases. They insist that onion juice will do a decent job of alleviating earache.
One way to do this is to heat the onion, draw some juice, and add a few drops into the infected ear. And this cure, trust us, dates back to the 19th century.
What you need to do is put the onion in the oven at 450 degrees F. Let it be for 15 minutes or until soft. Take the onion out cut it in half as soon as it’s cool and press the juice into a little cup. Once the juice is strained, use a sterile dropper to pour a few drops of juice into the infected ear.

5.Help Control Blood Sugar:

Eating onions can help regulate blood sugar, which is especially important for people with diabetes or pre-diabetes.
An analysis in 42 people with type 2 diabetes found that consuming 3.5 ounces (100 grams) of fresh red onion decreased fasting blood sugar by approximately 40 mg/dl after four hours. Also, several animal tests have demonstrated that onion intake can aid the regulation of blood sugar.

6.May Boost Bone Density:

While dairy products have a lot of credit for improving bone health, many other foods, including onions, can help maintain strong bones.
Research in 24 middle-aged and postmenopausal women found that those who drank 3.4 ounces (100 ml) of onion juice every day for 8 weeks had increased bone mineral density and antioxidant function relative to the control group.
Another research of 507 perimenopausal and postmenopausal women showed that those who ate onions at least once a day had a 5 percent higher average bone density than those who ate them for less than a month.

7.Have Antibacterial Properties:

Onions can battle potentially harmful bacteria, such as Escherichia coli (E.coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereus.
Besides, onion extract has been shown to prevent the development of Vibrio cholera, a bacterium that is a significant public health issue in the developing world. Quercetin obtained from onions tends to be an especially effective way to combat bacteria.

8.May Boost Digestive Health:

Onions are a rich source of fiber and prebiotics that are important for optimum intestinal health. Prebiotics are non-digestible forms of fiber are broken down by helpful intestinal bacteria.
Gut bacteria rely on prebiotics and develop short-chain fatty acids including acetate, propionate, and butyrate. Research has shown that these short-chain fatty acids improve the health of the intestines, increase immunity, decrease inflammation and increase digestion.

9.Easy to Add to Your Diet:

Onions are a favorite of kitchens all over the world. They add flavor to tasty dishes and can be eaten either raw or baked. Not to mention. that they will improve the consumption of fiber, vitamins, and minerals.
You can add onions to your diet by Using raw onions to add a bit of flavor to your guacamole recipe, Apply the caramelized onion to the savory baked goods, or for a balanced side dish, mix the fried onions with other vegetables.

10.Improves Immune system:

Polyphenols in onions are potent antioxidants to protect the body against free radicals. Removing free radicals can help to maintain a healthy immune system.
According to the University of Maryland Medical Center, onion quercetin also prevents allergic reactions by preventing your body from developing histamine, which is what makes you sneeze, cry and itch whenever you have an allergic reaction.

11.Contain Cancer Fighting Compounds:

Consuming Allium vegetables such as garlic and onions has been associated with a reduced incidence of some cancers, including stomach and colorectal. An analysis of 26 studies found that people who ate the largest amount of allium vegetables were 22 percent less likely to have stomach cancer than those who consumed the least amount of allium vegetables.
Also, a study of 16 trials in 13,333 people found that subjects with the highest onion intake had a 15% decreased risk of colorectal cancer relative to those with the lowest intake. These cancer-fighting effects have been correlated with the Sulphur compounds and flavonoid antioxidants present in allium vegetables.

12.Promote Respiratory Health:

According to an American study, patients with respiratory problems such as asthma and allergic rhinitis may be benefited from certain fruits and vegetables, one of which is onions.
The anti-inflammatory properties of onions can also help soothe respiratory diseases. If you have respiratory disease, you should easily use onions in your diet (in addition to your medication) for immediate relief.

13.Improve Sleep:

Onions contain prebiotics which, according to a report, can enhance sleep and also reduce stress. When beneficial bacteria in the intestine digest prebiotic fiber, they replicate and enhance intestinal health and, most specifically, release metabolic byproducts. These byproducts can affect brain activity and trigger sleep.
The health benefits associated with onions are very remarkable. These nutrient-packed vegetables contain strong compounds that can reduce the risk of heart disease and some cancers. Onions have antibacterial properties and support digestive wellbeing, which can enhance their immune system. What’s more, they are flexible and can be used to improve the taste of any food. Using more onions in your diet is a simple way to boost your general well-being.

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