Onions are a nutrient-dense vegetable with numerous health benefits. It can help improve heart health, regulate blood sugar, and increase bone density. As an important source of antioxidants such as vitamin C and quercetin, onions can protect cells from oxidative stress and support immunity.

It also contains compounds that may reduce the risk of heart disease and inhibit the development of some types of cancer. Regular consumption of onions can support digestive health and have a beneficial effect on the balance of intestinal bacteria. Here are the health benefits of onion consumption.

1. Source of nutrients

Despite the low calorie content of onions, they are rich in vitamins, minerals and fiber. According to the USDA, an average bulb (110 grams) contains:

– Calories: 44

– Protein: 1.2 g

– Carbohydrates: 10.3 g

– Sugar: 4.7 g

– Fiber: 1.9 g

– Fats: 0.1 g

– Potassium: 3.4% of the recommended daily allowance (RDA)

– Vitamin C: 9% of RDI

Onions have a generous content of vitamin C, a substance that actively participates in the regulation of the immune system, collagen synthesis and iron absorption. At the same time, vitamin C is a powerful antioxidant capable of protecting cells from the effects of unstable and destructive molecules known as free radicals.

In addition to all this, onions also contain B vitamins, including folic acid and vitamin B6. These elements perform important functions for metabolism, for the production of blood cells and for the proper functioning of the nervous system.

Onions are also a good source of potassium, a mineral that can help:

– functioning of cells,

– fluid balance in the body,

– transmission of nerve signals,

– kidney functions,

– muscle contraction.

2. Keeps the heart healthy

Onions are high in antioxidants and compounds that may reduce the risk of heart disease by fighting inflammation and lowering triglycerides and cholesterol. It also contains a significant amount of quercetin, an antioxidant that can help lower blood pressure.

A 2015 study of 70 overweight and hypertensive people found that taking 162 mg of quercetin-rich onion extract daily resulted in a significant reduction in systolic blood pressure.

In the same registry, another 2014 study of 54 women found that consuming 80-120g of raw red onion daily for 8 weeks reduced total cholesterol and LDL cholesterol (also called “bad” cholesterol).

However, it is important to emphasize that further research is needed to confirm these findings.

3. Rich in antioxidants

Antioxidants are compounds that have the ability to inhibit oxidation, a phenomenon that can damage cells and contribute to conditions such as cancer, diabetes, and cardiovascular disease.

Onions are a real reservoir of antioxidants, containing at least 17 types of flavonoids, indispensable components in the fight against the oxidation process. And red onion enriches this range with the presence of anthocyanins, plant pigments that belong to the flavonoid family and give it a characteristic red color. These pigments have the ability to provide significant protection against diseases such as diabetes, cardiovascular disease, and various types of cancer.

A large 2016 study of 43,880 men found a significant correlation between regular anthocyanin intake of up to 613 mg and a 14% reduced risk of heart attack.

Additionally, in a 2019 analysis, researchers concluded that increased consumption of anthocyanin-rich foods is associated with a reduced risk of heart disease and cardiovascular mortality.

4. Immunity support

Onions can help strengthen the immune system thanks to their high content of antioxidants and beneficial nutrients. Onions contain powerful antioxidants such as vitamin C and quercetin. They can help protect cells from oxidative stress and free radical damage.

Vitamin C can also support immune function and prevent infections. Quercetin has anti-inflammatory and antioxidant properties. This compound can help reduce inflammation in the body, which can support overall health and immune function.

5. Contains anti-carcinogenic compounds

Onions, such as onions and garlic, may reduce the risk of certain cancers, including stomach cancer and colorectal cancer.

In a 2015 review of 26 relevant studies, researchers concluded that people who ate a diet rich in chives had a 22% lower risk of being diagnosed with stomach cancer compared to those whose food choices included these foods less often.

The same trend was found in another 2014 meta-analysis based on 16 studies that included a total of 13,333 participants. The researchers indicated that people who consumed significant amounts of onions had a 15% lower risk of developing colorectal cancer compared to those who consumed smaller amounts.

Studies have shown that vinonin A, a sulfur-containing compound found in onions, can help inhibit tumor growth and slow the spread of ovarian cancer.

In addition, onions also contain fisetin and quercetin, two antioxidants that suppress tumors, confirming the contribution of these vegetables in the fight against cancer.

6. Helps regulate blood sugar

Eating onions can help maintain proper blood sugar levels, which is especially important for people with diabetes and prediabetes.

A 2010 study of 84 people with type 1 and type 2 diabetes found that eating 100 grams of raw red onion significantly lowered blood sugar levels over 4 hours.

In 2020, another study showed that diabetic rats fed a diet fortified with 5% dry onion powder for 8 weeks not only had lower blood sugar, but also lower triglycerides and cholesterol compared to a control group.

In addition, the quercetin in onions has the ability to help balance glucose levels in the body by interacting with cells in various parts of the body, including the small intestine, pancreas, skeletal muscle, adipose tissue, and liver.

7. May increase bone density

When we talk about the health of the bone system, we automatically think of dairy products, but it is worth noting that other products, in particular onions, contribute to the preservation of bone strength.

A 2016 study of 24 middle-aged postmenopausal women found that participants who consumed 100 milliliters of onion juice daily for 8 weeks experienced improved bone mineral density and higher antioxidant activity compared to a control group.

Also, another 2009 study of 507 perimenopausal and postmenopausal women found that participants who ate onions at least once a day had 5% higher total bone density compared to those who ate onions once a day. a month or even once a month. less often

Bone mineral density is a measure of the amount of minerals, such as calcium and phosphorus, stored in the bones. This indicator reflects the strength of the bones and is important for determining the risk of fractures. The higher the bone mineral density, the stronger the bones and the less prone to fractures.

Onions can help reduce oxidative stress, increase the level of antioxidants in the body, prevent the loss of bone density, thus fighting osteoporosis.

8. Has antibacterial properties

Onions can help fight potentially dangerous bacteria such as:

– Escherichia coli (E. coli),

– Pseudomonas aeruginosa,

– golden staphylococcus (S. aureus),

– Bacillus cereus.

A 2010 laboratory study found that onion extract can inhibit the growth of Vibrio cholerae, a type of bacteria that poses a serious threat to public health in some regions of the world.

Quercetin, derived from onions, can also reduce bacterial growth. Synthetic analysis raises the possibility that this substance can stop the growth of many bacterial strains, including Helicobacter pylori, a bacterium linked to diseases such as stomach ulcers and various forms of digestive system cancer.

A laboratory experiment established that quercetin has a degrading effect on the structure of cell walls and membranes of E. coli and S. aureus bacteria, which helps to slow down the life processes of these microorganisms.

9. It can improve digestive health

Onions are a generous source of fiber and prebiotics needed to support a healthy digestive tract.

Prebiotics – indigestible dietary fibers – are broken down in the large intestine by beneficial bacteria that are part of the intestinal flora. Intestinal bacteria feed on prebiotics and, as a result of this process, produce short-chain fatty acids, a number of substances that have the ability to support:

– Improvement of intestinal health,

– Stimulation of the immune system,

– limitation of inflammatory processes,

– Optimization of the digestion process.

Eating foods rich in prebiotics can also help increase the population of probiotics, including strains of Lactobacillus and Bifidobacterium. The latter are valuable microorganisms for the healthy functioning of the digestive system.

Onions are distinguished, in particular, by the content of prebiotics, such as inulin and fructooligosaccharides, substances that can have a beneficial effect on increasing the number of beneficial bacteria in the intestines and contribute to strengthening immunity.

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