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Last Updated on May 5, 2023 by Shabnam Sengupta
Onion is an important part of Indian cuisine. A dish without onion is like a heart without heartbeat. Eating raw onion everyday with breakfast, lunch and dinner is all we have witnessed since childhood.
Onions are members of the Allium plant family, which also includes chives, garlic, and leeks. Onions come in a variety of sizes, shapes, colours, and flavours. Red and white onions are the most frequent. Its flavours can range from sweet and juicy to harsh, spicy, and pungent, depending on the season in which they are grown and consumed.
No matter what, onions have made many people cry but the same onion provides a variety of health benefits. This includes lowering the risk of some cancers, increasing mood, and maintaining skin and hair health.
Health Benefits of onions
Cancer Prevention
According to a University of Guelph study, red onions are effective for breast and colon cancer cells. These onions contain quercetin and anthocyanin, two antioxidants that contribute to this property. Onions stimulate the mechanisms that cause cancer cells to die. They make it difficult for cancer cells to multiply.
It was also discovered that persons who consume onions daily had the lowest cancer rates. You can prevent this by adding red onions in your daily diet.
Improves Heart Health
Onions are high in organosulfides, which aids in the prevention of heart disease. Consumption of organosulfur compounds present in onions, according to one Argentine study, can reduce the risk of cardiovascular disease. Quercetin in onions also helps to prevent heart disease. It has antioxidant and anti-inflammatory effects that benefit heart health. Onions are also a part of the French Paradox; they are a major feature of French cuisine and are responsible for the French having low rates of heart disease despite their high-calorie diet.
May help in lowering blood sugar levels
According to one study, onion extract helps reduce blood sugar levels. The investigation was carried out on diabetic rats, and the results were promising. S-methylcysteine, one of the sulphur compounds found in onions, and quercetin have been shown to lower blood sugar levels. Diabetic patients were given an oral dose of 50 g onion juice everyday, there was a drastic reduction in their postprandial glucose levels. Another study discovered that polyphenols in onion (quercetin, naringenin, catechins and epicatechins) play a function in lowering blood sugar levels.
Promotes healthy digestion
Onion contains fibre called inulin that helps with digestion of food. Inulin provides nourishment to the intestines. Eating this fibre helps your body maintain healthy levels of bacteria.
Another soluble fibre found in onions is oligofructose, which has shown to help prevent and treat several types of diarrhoea. Onions’ phytochemicals may also reduce the risk of stomach ulcers. The natural prebiotics found in onions also help with constipation.
Maintains Bone Health
According to research onions help reduce age-related osteoporosis.
Another study found that women who ate onions on a daily basis had 5% higher bone mass than those who ate less. Consumption of Onion has also been shown to improve bone density in women over the age of 50.
Promotes respiratory function
According to an American study, onions help individuals with respiratory difficulties such as asthma, allergic rhinitis,common cold, asthma, bacterial infections, respiratory issues, angina, and cough. Onions’ anti-inflammatory qualities can also help relieve respiratory problems. If you have a respiratory illness, simply include 5 servings of onions in your diet for faster recovery.
Side effects of onion
Onions have many health benefits, but they can also have some disadvantages. Allergies to onions are uncommon but can cause symptoms such as stomach upset and heartburn. Onions can also cause bad breath and some people may have allergies to specific carbs and fibres in onions. The gas released from onions when cutting them can cause eye and mouth irritation. Additionally, onions can be toxic to pets like dogs, cats, monkeys, and horses.
Conclusion
Onions are a highly nutritious vegetable that offer numerous health benefits. They contain a variety of powerful compounds that have been shown to reduce the risk of heart disease and certain types of cancer. In addition, onions possess antibacterial properties and can aid in promoting healthy digestion, which may help improve immune function.
Not only are onions healthy, but they are also incredibly versatile in the kitchen. They can be used to add flavour and nutrition to a wide range of savoury dishes. By incorporating more onions into your diet, you can easily boost your overall health and wellbeing. However, you must consult a registered dietitian before incorporating any food in your diet before consumption.
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