Five impressive health benefits of onions

These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.

In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores (1Trusted Source).

Here are five impressive health benefits of onion

Packed with nutrients

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals.

One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals and fiber.

This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, and tissue repair and iron absorption.

Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production and nerve function.

Lastly, they’re a good source of potassium, a mineral in which many people are lacking.

Normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction all require potassium.

May benefit heart health

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk.

Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

Quercetin is a flavonoid antioxidant that’s highly concentrated in onions. Since it’s a potent anti-inflammatory, it may help decrease heart disease risk factors, such as high blood pressure.

A study in 70 overweight people with high blood pressure found that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3–6 mmHg compared to a placebo.

Onions have also been shown to decrease cholesterol levels.

Additionally, evidence from animal studies supports that onion consumption may reduce risk factors for heart disease, including inflammation, high triglyceride levels and blood clot formation.

Loaded with antioxidants

Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes and heart disease.

Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants.

Red onions, in particular, contain anthocyanins — special plant pigments in the flavonoid family that give red onions their deep color.

Multiple population studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease.

For example, a study in 43,880 men showed that habitual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks (13Trusted Source).

Additionally, anthocyanins have been found to protect against certain types of cancer and diabetes.

Contain cancer-fighting compounds

Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach and colorectal.

A review of 26 studies showed that people who consumed the highest amount of allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the least amount.

Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake.

These cancer-fighting properties have been linked to the sulfur compounds and flavonoid antioxidants found in allium vegetables.

Help control blood sugar

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes.

Additionally, multiple animal studies have shown that onion consumption may benefit blood sugar control.

A study showed that diabetic rats fed food containing 5% onion extract for 28 days experienced decreased fasting blood sugar and had substantially lower body fat than the control group.

Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects.

The article has been taken from medical journal Healthline.