The Surprising Health Benefits of Onions | Food and Health

The Surprising Health Benefits of Onions

Onions might make you tear up, but they bring more to the table than just flavor. This versatile root vegetable offers a range of health benefits that might surprise you. Whether you prefer them raw or cooked, incorporating more onions into your diet can be a smart move for your health.

Why Onions Are a Healthy Choice

Part of the Allium family, which includes garlic, leeks, and chives, onions are rich in organosulfur compounds. These compounds are responsible for the strong smell and taste of onions and their significant health benefits. "People have used onions for medicinal purposes for centuries," says registered dietitian Gillian Culbertson, RD, LD.

1. Lower Cancer Risk (Onions and Cancer Prevention)

Studies suggest that organosulfur compounds in onions may inhibit cancer cell growth and encourage cancer cells to die. A 2019 study found that consuming 35 pounds of onions and other allium vegetables annually could reduce the risk of colorectal cancer by almost 80%. While these results are promising, more research is needed to confirm these effects in humans.

Onions may also help lower the risk of several other cancers, including:

• Bladder cancer
• Brain cancer
• Breast cancer
• Lung cancer
• Ovarian cancer
• Stomach cancer

2. Combat Chronic Conditions

Onions contain over 25 different flavonoids, which are natural antioxidants. They are also high in vitamin C, supporting a healthy immune system. Antioxidants protect against free radicals, reducing inflammation and the risk of chronic diseases like cancer, diabetes, and heart disease.

For maximum antioxidant benefits, opt for colorful red onions, which contain anthocyanins. The outer layers of onions have the highest concentration of flavonoids, so try to preserve as much of the outer layers as possible when peeling.

Red Onions produce antioxidants that reduces the risk of chronic diseases

3. Protect Heart Health (Onions for Heart Health)

Quercetin, a flavonoid found in onions, offers heart-healthy benefits, especially for those with obesity and metabolic syndrome. Metabolic syndrome includes risk factors like excess weight, high blood pressure, high cholesterol, and high blood sugar, increasing the risk of heart disease.

Onions also have blood-thinning properties, helping to prevent blood clots that can cause heart attacks and strokes. Regular consumption of onions can help:

• Control high blood pressure
• Lower cholesterol
• Prevent metabolic syndrome
• Reduce chronic inflammation

4. Strengthen Bones

Antioxidants in onions may reduce bone loss and osteoporosis associated with aging. A 2016 study found that middle-aged and postmenopausal individuals who drank onion juice daily for eight weeks had stronger bones and less bone loss. Another study suggests that women over 50 who eat an onion a day may improve bone density by 5% and reduce the risk of hip fracture by 20%.

5. Fight Bacteria

Quercetin in onions has antibacterial properties. Storing onions for at least three months increases quercetin levels. A 2018 study found that onions may inhibit the growth of bacteria that cause:

• E. coli infections
• Staph infections
• Stomach ulcers

6. Aid Digestion

Onions are a rich source of prebiotics and fiber. Gut bacteria break down insoluble fiber through fermentation, aiding digestion. However, this fermentation can also cause gas and bloating. Cooked onions are easier to digest and less likely to cause digestive issues than raw onions.

Nutritional value of Onions

Nutritional Value of Onions (Onion Nutrition)

A medium-sized onion (about 5.3 ounces) contains approximately:

• 45 calories
• 11 grams of carbohydrates
• 0 grams of cholesterol
• 0 grams of fat
• 3 grams of fiber
• 1 gram of protein
• 5 milligrams of sodium

In terms of nutrients, a medium onion provides:

• 34 milligrams of calcium
• 28.5 micrograms of folate
• 0.31 milligrams of iron
• 0.2 micrograms of manganese (10% of your daily value)
• 190 milligrams of potassium
• 0.26 milligrams of vitamin B6
• 12 milligrams of vitamin C (20% of your daily value)

Should You Try Onion Supplements?

Onion supplements, including onion juice, are available online and in stores. However, Culbertson advises that eating the actual vegetable offers more health benefits. "It’s always best to get nutrients from foods when possible."

While onions provide numerous health benefits, their sulfur compounds can affect your breath and sweat. Cooking onions can reduce their sulfur content. Sauteing, caramelizing, frying, or cooking onions makes them easier on your breath. Freshening up with mints or gum can also help.