5 Proven Health Benefits of Onions

Are onions good for you? Scientific and nutritional research suggests so. Onions, ubiquitous in many cuisines across the world, add a range of nutrients to the body. Available in different shapes, colors, and maturity stages, onions add flavor to meals.

For decades, humans have recognized onions for their blood regulation potential, their ability to reduce risks of heart diseases, and their improvement of gut health. Onions have stayed so long with humans that we’ve found a way to weave an idiom around them.

In this article, we’ll discuss some benefits of integrating onions – raw, sauteed, or cooked – into your meals, so you can be sure you know your onions (figuratively).

• Proven Health Benefits of Onions
• What Else Can Onions Do?

Some Proven Health Benefits of Being an Onion Eater

Onion contains a component of micro and macro nutrients including Vitamin B6 & C, chromium, quercetin, Vitamin K, and Biotin. These nutrients do the following:

Regulation of Blood Sugar

Onions regulate blood sugar levels, especially for people susceptible to sudden spikes in blood sugar. Onions contain sulfur compounds which stimulate insulin production and enhance glucose metabolism. When your body breaks down food, these compounds in onions ensure that the glucose content is processed as needed so you don’t store up excess sugar in your blood. Also, onions contain a unique flavonoid, quercetin, which improves your insulin sensitivity.

Eating onions may also reduce the risk of complications associated with diabetes. Antioxidants, present in numerous vegetables including garden eggs, combat oxidative stress and inflammation, which frequently affects people with a high risk of diabetes.

Presence of Antibacterial Properties

Not all bacteria are harmful. Only a handful, about 1%, are pathogenic. H pylori, the chief cause of ulcers, is one such bacteria. Onions combat bacteria like H pylori, E coli – which can result in diarrhea or severe cramps – with their antibacterial properties, etc.

These antibacterial properties are largely due to sulfur-containing compounds and flavonoids in onion bulbs. You can test an onion bulb’s sulfur presence by checking if you got teary while cutting it. When an onion’s skin breaks – which happens when we cut it – it emits sulfenic acids and enzymes that irritate the eyes. Nerves in the eyes then neutralize these emissions by triggering moisture.

Beyond fighting bacteria, onions also promote a healthy balance of gut microbiota. This is vital for digestion, immunity, and overall well-being.

Onions Let You Age Like Fine Wine

This is true, especially with red onions that are high in anthocyanins, the substance that gives them a deep red color. Anthocyanins also add extra antioxidation power to onions. Eating red onions can support cellular health and affect the body’s aging process.

Antioxidants also neutralize free radicals in the body, which can tone down the oxidative stress that contributes to heart diseases, diabetes, and cancer. Quercetin, one of the primary antioxidants in onions, is notable for its anti-inflammatory and immune-boosting effects.

Onions Give You Vitamins, not Carbs.

Another health benefit of onions is that they are nutrient-dense. They are a rich source of vitamin C, which boosts immunity, aids in collagen production for skin and muscle support, and promotes wound healing. Onions also provide significant amounts of vitamin B6, important for brain function and neurotransmitter production.

Additionally, onions contain trace minerals like manganese, which supports metabolism and bone health. The high fiber content in onions aids digestion and helps regulate bowel movements. Eating onions once daily will support your health without contributing to weight gain, which isn’t something we can say for all foods.

Contains Anti-Cancer Properties

Some scientific studies show that eating Allium vegetables, such as onions, garlic, and shallots, lowers the risk of having some cancer types including stomach cancer. Studies over the last decade, such as a study that featured over 13,000 cases, revealed that people who kept Allium vegetables in their diets showed lower risks of contracting colorectal cancer. Including onions in your diet could serve as a preventive measure, complementing other healthy lifestyle choices to reduce cancer risks.

Bonus Benefit: Improves Bone Health

Bone health is often overlooked, but onions may contribute significantly to maintaining strong and healthy bones. Compounds in onions have been shown to reduce bone loss by decreasing oxidative stress and inflammation, which are major contributors to osteoporosis. Additionally, onions may stimulate the activity of osteoblasts, the cells responsible for bone formation. The more onions you chew, the more you aid your bone health.

What else should you know about onions before subscribing to a daily onion intake plan?

What Else Can Onions Do?

Onions support a lot of healthy growth, but they’re not all doing. Some other things to keep in mind about onions:

Can Onions Remove Belly Fat?

Earlier, we identified the low-calorie content in onions. They don’t add extra calories, but they don’t directly remove belly fat either. They can support weight loss efforts, which may include reducing abdominal fat. Onions are rich in soluble fiber, which promotes gut health and helps regulate digestion, a crucial factor in weight management. 

Should You Drink Onion Water?

Before you consider drinking onion water, try chewing one bulb of onions. If you can stomach it, despite its peculiar taste, then you can handle onion water. Onion water can improve digestion, boost metabolism, and support immune function. Aside from the expected health benefits of eating onions, onion water doesn’t offer any extra advantages.

What are the Downsides of Eating Raw Onions?

One, you may throw up if you have a sensitive stomach. Two, given their sulfur content, onions may cause bloating, especially for people with sensitive stomachs. In rare, specific cases, allergies to onions may occur, leading to skin irritation. You’re more likely to experience onion intolerance, which yields similar reactions to allergies, though it doesn’t trigger a response from your immune system.

However, these are all peculiar cases that affect only a handful of the human population. The good odds are, you’re not in the number.

To Wrap it Up

Onions are healthy. Eat onions if you aren’t doing that yet. Eat more onions if you’re still picky about them. Experiment with onions when cooking. Chop and saute onions until golden brown when frying stew. Introduce onions into your jollof and fried rice recipe. Blend onions when preparing your pepper mix. Partake of the numerous health benefits that onions offer. Your body will be glad you did so.