3 Benefits Of Onion

    3 Benefits Of Onion

    In the Filipino household, your kitchen is never complete without garlic and onions. It’s savory and aromatic, which is why it’s a staple in many Pinoy dishes. But do you know the other health benefits of onion? Learn more here.

    Getting to Know More About Onion

    Aside from its distinct flavor, differing colors, and sizes, there are many good benefits of onion. They are good sources of many nutrients which include:

    • Vitamin C
    • Dietary fiber
    • Folic acid
    • Calcium
    • Iron
    • Protein
    • Flavonoid (i.e., quercetin)

    It is also fat-free and low in sodium, and has many special health benefits for diabetes mellitus, thrombosis, and asthma.

    3 Health Benefits of Onion

    Onions Have Antioxidant and Anti-Inflammatory Properties

    Like many other vegetables, onions also contain antioxidants. These compounds help fight free radicals by delaying the oxidative damage that would take place in the body’s cells and tissues.

    Onions Help Maintain Blood Sugar Levels

    People with diabetes can benefit from consuming onions on a daily basis as it can aid in blood sugar control.

    A 2015 study showed that onions have anti-diabetic effects in animals, as well as lower blood sugar levels in humans. It shared that red onion and its low doses of quercetin help in increasing insulin sensitivity while improving glucose tolerance.

    To regulate those particular processes, quercetin interacts with the cells present in the small intestine, pancreas, skeletal muscle, fat tissue, and liver.

    Onions Have Anti-Cancer Properties

    Several studies already mentioned the big help of quercetin in a variety of diseases, particularly different kinds of cancer. This includes:

    According to a 2019 Chinese study, regular consumption of allium vegetables, such as onions, could reduce the incidence of colorectal cancer by 79%. Additionally, a study published in August 2019 also discovered a clear link between the consumption of onions and garlic and a lower risk of breast cancer.

    How to Add Onions to Your Meals?

    You can enjoy the benefits of onion by adding them – raw or cooked – to your meals. Here are some good suggestions:

    • Salads. Add a pop of color to your salads with some raw red onions. You have the option slice or dice it in smaller pieces.
    • Side dishes. Having a good side dish packed with nutrients can help you enjoy your meals even more. You may bring out the sweetness of onion by grilling, baking, or broiling thick slices of it.
    • Stir-frys. Some people add more flavor to their cooked vegetable medley with onions.
    • Sandwiches. Layer up your snack with some onions and other vegetables to significantly boost your phytochemical intake. Doing so will help you get all the nutrients you need while enjoying a filling meal. You may have the onions raw, sauteed, or even caramelized based on your liking.

    Key Takeaways

    A great deal of attention has been paid to the flavonoid, quercetin, of which onions have particularly high concentrations.

    Now that you’ve learned much about the health benefits of onion, make sure not to include it in your meals.

    Learn more about Healthy Eating here.

    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Sources

    Health Properties of Onions, https://www.onions-usa.org/news/press-releases/health-properties-of-onions/ Accessed January 13, 2022

    Onions Can Help Prevent Inflammation, http://blog.arthritis.org/living-with-arthritis/onions-prevent-inflammation-arthritis-diet/ Accessed January 13, 2022

    Onion Health Research, https://www.onions-usa.org/all-about-onions/onion-health-research/ Accessed January 13, 2022

    In vivo effects of dietary quercetin and quercetin-rich red onion extract on skeletal muscle mitochondria, metabolism, and insulin sensitivity – T. M. Henagan, W. T. Cefalu, D. M. Ribnicky, R. C. Noland, K. Dunville, W. W. Campbell, L. K. Stewart, L. A. Forney, T. W. Gettys, J. S. Chang, C. D. Morrison, https://www.onions-usa.org/wp-content/uploads/2020/05/Henagan2014_Article_InVivoEffectsOfDietaryQuerceti.pdf Accessed January 13, 2022

    Antioxidant and anti-inflammatory activities of quercetin and its derivatives – Marija Lesjak, Ivana Beara, Nataša Simin, Diandra Pintać, Tatjana Majkić, Kristina Bekvalac, Dejan Orčić, Neda Mimica-Dukić, https://www.onions-usa.org/wp-content/uploads/2020/05/1-s2.0-S1756464617306588-main.pdf Accessed January 13, 2022

    Onions – Phytochemical and Health Properties, https://www.onions-usa.org/wp-content/uploads/2019/10/phytochemical_brochure.pdf Accessed January 13, 2022

    Health Properties of Onions, https://www.onions-usa.org/news/press-releases/health-properties-of-onions/ Accessed January 13, 2022

    The Antidiabetic Potential of Quercetin: Underlying Mechanisms – Hoda M Eid, Pierre S Haddad, https://pubmed.ncbi.nlm.nih.gov/27633685/ Accessed January 13, 2022

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    Written by Fiel Tugade Updated Aug 30
    Medically reviewed by Mae Charisse Antalan, MD