Onions are not only tasty for your favorites SoupsStir fries and Salads. Yellow or brown, white or red, these versatile vegetables will also add vitamins, minerals, antioxidants, and fiber to your plate. The compounds in onions that are good for you can ultimately help protect your heart. immune systemand much more while you light up your starters, apps and sites.
“Onions are an affordable and tasty addition to any meal that contains a dose of antioxidants and serious health benefits,” he says Stefani Sassos, MS, RDN, Registered Dietitian for the Good Housekeeping Institute.
Give Onions – and other members of the Allium family like garlic, Green onions, leeks, shallots, and chives – credit where credit is due. These vegetables offer a number of benefits as part of one plant-rich diet.
- 44 calories
- 13 g of carbohydrates
- 1 g protein
- <1 g total fat
- <1 g saturated fat
- 2.5 grams of fiber
- 6 grams of sugar
- 216 mg of potassium
- 15 mg of magnesium
- 11 mg vitamin C.
- 0.178 mg vitamin B6
Onion Health Benefits:
Onions are nutritious and flavorful.
Onions are good sources of vitamin C, vitamin B6, folic acid, potassium, and manganese. Plus, they offer a little Fiber. The vegetables can also add a lot of flavor to dishes without adding much calories. sodiumor cholesterol, which means they’re great substitutes for salty sauces or marinades if you’re looking for that extra zip.
Eating onions can strengthen your heart.
Some onions can help in the cardiovascular department research shows. The naturally occurring compounds in the layers of onions can help fight inflammation as well lower cholesterol Levels, thereby protecting against heart disease. research on a specific polyphenol in onions – quercetin – it has been linked to lowering Blood pressure, also. In particular, red onions contain higher amounts of quercetin, so choose the more colorful varieties for an extra boost.
It can also boost your immune system.
Onions not only contain immune-boosting vitamin C, they also contain phytochemicals that can support your body’s defense system. The antioxidants in them promote strong immune systemand other compounds like sulfides aid in protein synthesis.
Onions and their relatives, garlic, shallots, and leeks, can provide a number of health benefits as part of a vegetarian diet.
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Eating more onions can reduce your risk of cancer.
“Like onions and garlic, allium vegetables are rich in antioxidants and are said to have anti-inflammatory effects,” says Sassos, a state-certified specialist in oncological nutrition. “They provide organosulfur compounds that can reduce the risk of certain types of cancer, including prostate cancer. They make a great addition to all of them Cancer prevention diet. “
People who consumed a large amount of Allien were less likely to develop stomach cancer in 2014 Meta-analysis of 27 studies. Another review In 16 studies, high allium consumption was also linked to a lower risk of colon cancer.
It can also promote good digestion.
The fiber in onions can help your digestive system stay in top shape. These prebiotic links promote the growth of good gut bacteria, also known as Probiotics. In turn, these living organisms prevent or treat GI problems while also helping your immune system.
Additionally, the specific type of fiber in onions (as well as garlic, wheat, and legumes) can feed the beneficial microbiota more effectively than the fiber in other foods, a 2018 Meta-analysis found.
That said, not everyone should eat onions for digestive health. “Although onions have prebiotic activity that can improve gut health in many people, people suffer from it RDS or follow a Low FODMAP Diet Maybe they want to limit their consumption, “warns Sassos.” Onions are particularly rich in FODMAP fructans, which are poorly absorbed in the small intestine and make IBS symptoms worse. “
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