Onions are one of the most commonly used vegetables all over the world. They are an essential ingredient for most of the dishes in various cuisines due to their strong flavor. But what makes them more significant is their health benefits.
Nutrition Facts
Onions are loaded with essential nutrients that make them a must-have in our diet. Here are some nutrition facts about onions per 100g:
- Energy: 40 kcal
- Carbohydrates: 9.3g
- Fiber: 1.7g
- Protein: 1.1g
- Vitamin C: 7.4mg
- Folate: 19μg
- Potassium: 146mg
- Calcium: 23mg
- Iron: 0.2mg
- Magnesium: 10mg
- Phosphorus: 29mg
- Zinc: 0.2mg
- Antioxidants: Flavonoids, phenolic acids, and sulfur compounds
Fiber in Onions
One of the essential nutrients in onions is fiber. They contain both soluble and insoluble fiber that helps to maintain a healthy digestive system. Insoluble fiber adds bulk to the food and helps it move through the digestive tract, reducing the chances of constipation. On the other hand, soluble fiber helps to balance the cholesterol level in the blood, preventing the risk of heart diseases.
Vitamin C in Onions
Another important nutrient present in onions is Vitamin C. It is an antioxidant that helps to reduce the oxidative stress in the body caused by free radicals. It also plays a vital role in building the immune system.
Antioxidants in Onions
Onions contain various phytonutrients that act as antioxidants, such as flavonoids, phenolic acids, and sulfur compounds. These components play a critical role in reducing inflammation and preventing chronic diseases like cancer and heart diseases.
Health Benefits of Onions
Prevent Cancer
The sulfur compounds present in onions have been found to have cancer-fighting properties. Various studies have suggested that regular consumption of onions can lower the risk of various types of cancer, such as stomach cancer, colorectal cancer, and ovarian cancer. The antioxidants in onions also prevent the growth of cancer cells.
Improve Bone Health
Onions contain essential minerals like calcium and magnesium that are necessary for maintaining healthy bones. They also contain a compound called GPCS, which is helpful in reducing bone loss, especially in menopausal women.
Control Blood Sugar Level
The chromium present in onions helps to control the blood sugar level, preventing the risk of type 2 diabetes. Also, the fiber helps to slow down the absorption of sugar in the blood, preventing sudden spikes in the blood sugar level.
Improve Heart Health
The antioxidants in onions prevent the oxidation of LDL cholesterol, which can lead to plaque formation in the arteries. This plaque accumulation can increase the risk of heart diseases like heart attacks and strokes. The sulfur compounds in onions also help to lower the blood pressure, preventing hypertension.
How to Use Onions
Onions can be used in various forms in our daily diet, such as:
- Raw: They can be added to salads, sandwiches, or wraps to enhance the flavor.
- Cooked: They can be sautéed, roasted, grilled, or fried and used in various dishes.
- As a base: They can be used as a base for soups, stews, and sauces to add flavor.
- As a seasoning: They can be sliced or diced and used as a seasoning for meat, poultry, or fish dishes.
Frequently Asked Questions (FAQs)
Q. What is the best way to store onions?
A. Onions should be stored in a cool and dry place, away from direct sunlight. They should not be refrigerated as it can make them soft and mushy.
Q. Can raw onions cause gastric problems?
A. Raw onions can cause gastric problems in some people. It is because they contain a compound called fructans, which can cause gas and bloating in some individuals. Cooking or fermenting onions can reduce this effect.
Q. Can onions cure a cold?
A. Onions contain a small amount of Vitamin C, which may help to boost the immune system. But there is no scientific evidence to suggest that onions can cure a cold.
Q. Can onions help with hair growth?
A. Onions contain sulfur, which is important for healthy hair growth. Applying onion juice or onion oil to the scalp may help to nourish the hair and reduce hair fall. But it may not work for everyone, and one should consult a doctor before trying alternative remedies.
Q. Can onions cause bad breath?
A. Yes, onions can cause bad breath as they contain sulfur compounds, which can cause an odor. Chewing mint leaves, drinking water, or brushing teeth after eating onions can help to reduce this effect.
Conclusion
Onions are an essential vegetable in our diet, providing various health benefits due to the nutrients contained within. They can be used in various forms in our daily diet, making it easier to incorporate them into our meals. So, next time you add some onions to your dish, remember that you are not just adding flavor, but also providing vital nutrients to your body.
