10 Health Benefits of Onion

10 Health Benefits of Onion

If you've used your mother's recipes, your grandmother's, Pinterest, or any other cooking site, you've probably come across a theme. Most, if not all, of the recipes will call for you to heat a pot, pan, or dutch oven with oil, then add chopped onion, which you will cook for a few minutes and how long until you are soft. Onions are a kitchen staple that pops up in many dishes, and there's a reason.
If you are concerned about your health, you may want to add more onions to your diet. The antioxidant and anti-inflammatory properties of onions make their consumption excellent for heart health. Not only that, but they serve really tasty food! 

This article will introduce you to 10 health benefits of onions.

 1. Contains lots of antioxidants
Antioxidants can help prevent cell damage by fighting free radicals. Free radicals are formed when the body is exposed to radiation or tobacco smoke. These cells can cause diabetes, heart disease and cancer. By eating onions, you can help your body fight free radicals and improve your overall health.

2. Help with blood sugar levels

If you have diabetes, onions are a great way to stabilize your blood sugar levels. The flavonoids in onions help stabilize blood sugar levels. If the level is low, you may experience symptoms such as fatigue, anxiety, headaches and many other symptoms.

3. Improved digestive health

Onions contain a large amount of prebiotics and fiber. Internally, this helps improve gut health by aiding digestion, strengthening the immune system, and reducing inflammation. 

4. Filled with nutrients

Onion is considered to be a nutrient rich food. This means they are low in calories and high in nutrients. They are a good source of potassium and manganese. Potassium helps increase your energy and metabolism. Manganese helps the body build connective tissue, promotes bone health and reduces the risk of blood clots. 

5. Anti-inflammatory properties

Onions contain an antioxidant called quercetin. Quercetin is anti-inflammatory and works to fight inflammation in the body. It is good for reducing swelling, reducing arthritis and treating bowel problems.

 6. Can keep some cancers at bay

If you are concerned about the risk of developing cancer, you may want to eat more onions. Researchers found that eating onions in moderation appears to reduce the risk of colon, laryngeal, and ovarian cancer.

7. Reduces the risk of Alzheimer's disease

A study was conducted to determine the relationship between quercetin and Alzheimer's disease. These studies show a significant correlation between eating foods that contain quercetin, such as onions, and a lower risk of developing Alzheimer's disease.

 8. Good source of vitamin C
Did you know that onions are high in vitamin C? Vitamin C is essential for the proper functioning of your body. It helps in building blood vessels, improves the immune system and builds cartilage.

 9. Supports bone health
Studies have shown that onions increase bone density in some people. Therefore, eating onions can help strengthen bones and reduce the risk of fractures in people over 50.

10.  Antibacterial
The antibacterial properties of allicin in onions help the gut fight harmful bacteria. Allicin is the compound that gives onion its unique strength. You can think of Allicin as a person who fights against toxins and diseases. Now that's something to cry for joy!
After reading the 10 health benefits of onions, you may be wondering how to include more onions in your daily diet. A quick and easy way to get started Eating more onions means using Spice World Easy Onion! You no longer have to worry about peeling and slicing the onion because you are overwhelmed with tears. All you have to do is squeeze the bottle for instant sliced ​​onions. It doesn't get any easier than that!
Onion Nutrition Facts
Now that you understand the delicious health benefits of onions, let's take a look at onion nutrition and see how the nutritional values ​​of each onion differ. The most common types of onions are red, white, and yellow, and each type of onion contains water, carbohydrates, and fiber. Onions are also a great source of essential vitamins such as iron, calcium, and vitamin B6!
Here are some estimates of the nutritional benefits you can expect from a regular onion (about 4 ounces), according to the USDA:

Nutritional value of white onion 

Calorie content - 43 

Total fat 0 g 

Fiber 1.2g 

Protein - 1.2 g

Total carbohydrates 9.4 g 

Total sugar 5.7 g 

Nutritional benefits of yellow onions

 Calories 44g

Total fat 0 g

3g fiber 

Protein - 1.2 g 

Total carbohydrates 11 g

Total sugar 5.7 g
Nutritional benefits of red onion

 Calories  44g

Total fat 0 g 

Fiber 2g 

Protein 1 g

Total carbohydrates 11 g 

Total sugar 9 g

How to prepare onions

Try to prepare the onions when you are going to serve them. Their taste decreases and their smell becomes stronger the longer they are cut.

Many people have tears in their eyes when they cut an onion. To avoid this problem, you can cut the onions under water or put them in the refrigerator for 30 minutes before cleaning. When you cut the onion, leave the root, because this part of the onion contains many organic sulfur compounds, which make you cry. You can saute, braise, boil, steam, bake, grill, caramelize, meat or fry onions. 

You can preserve onions by freezing, canning, canning, or canning them. Note that if these onions are frozen, they should be used only for cooking.

Onion makes any food taste delicious and can be eaten for breakfast, lunch and dinner. Here are some ways to add more onions to your diet: 

  • Mix diced onion, jalapeƱo, tomatoes and cilantro with lime juice for a spicy guacamole dip.
  • Mix rice with caramelized onions in a bowl for a delicious rice dish. • Bread with fresh chopped onions and fried into delicious onion rings.
  • Mix grated onion with rice wine, soy sauce, sugar and vegetable oil for a refreshing vinaigrette. 
  •  Add cooked onions to omelets, frittatas and quiches.
  • Add onions to stir fry dishes.
  •  When making chili, add onion for more flavor.
  • Try adding caramelized onions to savory baked goods like cornbread, focaccia and cheddar biscuits.

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