Onions are not only tasty but versatile. You can eat them raw, pickled or cooked. There is also a wide range of different onions – red, purple, white and Spanish to name a few. Onions are closely related to garlic, leeks, and shallots with a similar taste. Many people love onioin as they give a lot of flavour to your food. The best thing about them though is that they contain vitamins, minerals, and plant compounds that are great for your health in many ways.
Health Benefits
Onions are full of nutrients, fibre, low in calories and rich in vitamins and minerals. They contain vitamin C, which is good for your immune system, tissue repair, collagen production, and iron absorption. Vitamin C also acts as an antioxidant. This helps to protect cells against damage caused by free radicals. Onions also contain B vitamins, such as pyridoxine (B6) and folate (B9). These are important for your metabolism, nerve function, and red blood cell production. They are a good source of potassium. This is good for certain body functions such as nerve transmission, kidney function, fluid balance, and muscle contraction.
- Controlling blood sugar levels
Onions help control blood sugar; this is great for people who have diabetes or prediabetes. If you have diabetes type 2, eating at least 100 grams of fresh red onion can decrease fasting blood sugar. This is due to their compounds, such as Quercetin and Sulphur.
- Antibacterial Properties
Onions are good for fighting bacteria. This includes bacteria such as Pseudomonas aeruginosa, S. aureus, Bacillus cereus, and E. coli.
- Boost Digestive Health
Red Onions are a good source of prebiotics so they boost your digestive health. Prebiotics are important for your gut health. Prebiotics are a non-digestible type of fibre. These are broken down by good bacteria in your gut. Your gut bacteria create fatty acids such as acetate, butyrate, and propionate. These promote gut health, boost immunity, and enhance your digestion. Prebiotics can also help with your mineral absorption.
- Antioxidant
Onions are rich in flavonoids. These have antioxidant and anti-inflammatory properties. Antioxidants prevent oxidation. This causes cellular damage and contributes to diseases such as cancer, diabetes, and heart disease. When you consume these compounds on a regular and sufficient basis, they may help protect these diseases.
- Heart Health
The compounds and antioxidants that fight inflammation, decrease triglycerides, and reduce cholesterol in your body. When this happens your risk of heart disease also decreases. Anti-inflammatory properties can reduce blood pressure and prevent blood clots. The reason for the strong smell and taste of the onions is the organic sulphur compounds. These lower your cholesterol levels which could help break down blood clots.
- Cancer-Fighting Compounds
It has been shown that if you eat allium vegetables like onions and garlic you may be lowering your risk of certain cancers. This includes colorectal and stomach cancer. These allium veggies contain flavonoid antioxidants and sulphur compounds. All these compounds have been linked to anti-cancer properties.
So there are fantastic health benefits in onions give you a great reason to add a little extra flavour to your dishes. Don’t worry about the lingering smell as you can always brush your teeth and freshen up afterwards. The value of onions for your health far outweighs the time taken for a quick brush after a meal. So add them to your dishes freely and enjoy!
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