Onions - Nutritional Facts And Health Effects

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Onions (Allium cepa) are a bulb-shaped vegetable that grows underground. Onions can have a number of health benefits, mainly due to their high content of antioxidants and sulfur-containing compounds.

It has antioxidant and anti-inflammatory effects and its consumption is associated with a reduced risk of cancer, lower blood sugar levels and improved bone health.

Often used as a flavoring or garnish, onions are a staple food in many kitchens. It can be baked, boiled, fried, stewed, powdered or dried.

Onions vary in size, shape and color, but the most common types are white, yellow and red. The taste varies from soft and sweet to sharp and spicy, depending on the variety and season.

Onions can be consumed and when immature, before the bulb reaches its full size.

Nutrition Facts

Raw onions are very low in calories, only 40 calories per 100 grams. In fresh weight they are 89% water, 9% carbohydrates and 1.7% fiber, with small amounts of protein and fat.

The main nutrients in 100 grams of raw onions are:

• Calories: 40

• Water: 89%

• Protein: 1.1 grams

• Carbohydrates: 9. 3 grams

• Sugar: 4. 2 grams

• Fiber: 1.7 grams

• Fat: 0. 1 gram

Carbohydrates

Carbohydrates make up about 9-10% of raw onions.

They consist mainly of simple sugars such as glucose, fructose and sucrose, as well as fiber. 3. A 5-gram serving contains 9. 3 grams of carbohydrates and 1.7 grams of fiber, so the total content of digestible carbohydrates is 7. 6 grams.

Fibers

Onions are a decent source of fiber, which makes up 0. 9–2. 6% of fresh weight, depending on the type of onion. They are very rich in healthy soluble fibers called fructans. In fact, onions are one of the main dietary sources of fructans.

Fructans are the so-called prebiotic fibers that feed the beneficial bacteria in the gut. This leads to the formation of short-chain fatty acids (SCFA), such as butyrate, which can improve colon health, reduce inflammation and reduce the risk of colon cancer. However, they can cause unpleasant digestive symptoms in sensitive individuals, such as those with irritable bowel syndrome.

Vitamins and minerals

Onions contain decent amounts of several vitamins and minerals, including:

• Vitamin C. An antioxidant, this vitamin is needed for immune function and the maintenance of skin and hair.

• Folic acid (B9). Water-soluble vitamin B, folate is essential for cell growth and metabolism and especially important for pregnant women.

• Vitamin B6. Found in most foods, this vitamin is involved in the formation of red blood cells.

• Potassium. This essential mineral can have a blood pressure lowering effect and is important for heart health.

Other plant compounds

The health benefits of onions due to its antioxidants and sulfur-containing compounds. In many countries, onions are also among the main dietary sources of flavonoids, in particular a compound called quercetin.

The most common plant compounds in onions are:

• Anthocyanins. Found only in red or purple onions, anthocyanins are powerful antioxidants and pigments that give this onion a reddish color.

• Quercetin. An antioxidant flavonoid, quercetin can lower blood pressure and improve heart health.

• Sulfur compounds. These are mainly sulfides and polysulfides that can protect against cancer.

• Thiosulfinates. These sulfur-containing compounds can inhibit the growth of harmful microorganisms and prevent the formation of blood clots.

Red and yellow onions are richer in antioxidants than other types. In fact, yellow onions can contain almost 11 times more antioxidants than garlic. Cooking significantly reduces the levels of some antioxidants.

In the following lines, see the main ones effects of onions on health:

Regulation of blood sugar

Type 2 diabetes is a common disease characterized mainly by high blood sugar levels. Animal studies show that onions can lower blood sugar levels.

The same results are shown in humans. A study in people with type 2 diabetes found that consuming 100 grams of raw onions a day led to a significant reduction in blood sugar levels.

Bone health

Osteoporosis is a common health problem, especially in postmenopausal women. A healthy diet is one of the main preventive measures. Animal studies show that onions protect against bone deterioration and can even increase bone mass.

A large study in women over the age of 50 found that regular consumption of onions is associated with increased bone density.

Further research shows that eating selected fruits, herbs and vegetables, including onions, can reduce bone loss in postmenopausal women.

Reduce the risk of cancer

Cancer is a common disease characterized by uncontrolled cell growth. This is one of the leading causes of death in the world.

Some studies have linked increased consumption of onions to a reduced risk of several cancers, such as those of the stomach, breast, colon and prostate.

Potential disadvantages

Eating onions can cause bad breath and body odor. Several other disadvantages can make this vegetable unsuitable for some people.

Intolerance to onions and allergies

Allergy to onions is relatively rare, but intolerance to raw varieties is quite common.

Symptoms of intolerance to onions include digestive disorders such as upset stomach, heartburn and gas.

Eye and mouth irritation

The most common problem in preparing and cutting onions is eye irritation. When cut, onion cells release a gas called tear factor (LF). The gas activates the neurons in your eyes that cause a burning sensation, followed by tears that are produced to get rid of the irritant.

Leaving the roots during cutting can reduce irritation, as the onion base has a higher concentration of these substances than the bulb.

Cutting onions under running water can also prevent this gas from dissolving in the air. LF is also responsible for the burning sensation in the mouth when onions are eaten raw. This burning sensation is reduced or eliminated by cooking.