Almost everyone has them in the house by default. The stub onions should not be missing from the kitchen almost worldwide. Onions are fantastic flavor makers that are easy to prepare. They are not only very delicious, but they also have many health benefits.
Whether they are raw onions or cooked onions, they are full of vitamins and minerals. The super versatile vegetable can be processed almost in any meal. The vegetables are an excellent source of vitamin C and B6, folate, iron and potassium. Onions are also rich in manganese that provides protection against, for example, colds and flu.
Onions contain a number of substances which can counteract important diseases. Allium and allyl disulfide, two phytochemicals in onions, are converted into allicin after ingestion.
According to certain studies, allicin has properties to fight cancer and diabetes (1). It can also reduce the stiffness of blood vessels and lower blood pressure. Other onions like chives, leeks and shallots also have similar advantages.
Onions also contain quercetin, an antioxidant that fights inflammation. More interesting is that the cooking of onions in soup does not reduce their quercetin value, but the antioxidant simply transfers from the vegetable to the soup broth. It is therefore fine to cook onions, if you also use the cooking fluid.
Onions are most used in food, but onion can also be made from oil. This essential oil has its own advantages. For example, the oil has antiseptic and antibacterial properties.
Raw onions contain most nutrients.
Research has shown that the outermost layers of onions have the highest concentrations of flavonoids, a substance that can contribute to good health in different ways (2). It is therefore advisable not to remove too many layers from the onion when peeling.
Cooked onions also have benefits. They serve as a good source of fiber and copper. Fibers help keep digestive problems at bay while copper supports brain function.
We have set out the 17 main advantages of onions and shallots.
1：They stimulate the digestion
One of the most important health benefits of onions is its effect on digestion. These benefits of onions can be attributed to inulin, a fiber present in the vegetable. Inulin works as a food source for the good bacteria in the intestines. This fiber allows the body to maintain good levels of healthy bacteria.
Another soluble fibre in onions, oligofructose (a sub-group of Inulin), can prevent and treat different types of diarrhea (3) according to research. However, onions can provide even more ways for a healthy digestive system. The phytochemicals in onions can reduce the risk of gastric ulcers and the natural prebiotics in onions can help relieve blockage (4).
Onions can sometimes cause flatulence, but this does not hurt.
2: They lower blood sugar levels
Too high a blood sugar level is a problem that is common in the Western world. A lot of research is done on the effect of nutrition on blood sugar levels. Research has shown that onion extract can help lower blood sugar levels (5).
One of the sulfur compounds in onions and quercetin has a beneficial effect on blood sugar levels. However, it turned out that onions showed the positive effect only when taken together with metformin, the anti-diabetic medicine. The use of onions can thus contribute to a stable blood sugar level.
3: They provide a healthy heart
The flavonoids in red onions can contribute to heart health (6). Flavonoids are natural antioxidants that protect the body from free radicals. Onions are also rich in organic sulfur compounds, which can help prevent heart disease. According to an Argentine study, ingestion of these sulphur compounds in onions may reduce the risk of cardiovascular disease (7).
Also contain onions thiosulfaten that work as natural blood thinners and reduce the risk of heart attack and stroke.
Also quercetin in onions helps to maintain a healthy heart. It offers both antioxidant and anti-inflammatory properties that promote the health of the Heart (8).
Onions can also lower cholesterol levels, which benefits the heart. According to a report from the Cambridge University Press, the flavonoids in onions help to lower the levels of LDL (the bad cholesterol) in obese people (9).
Finally, onions prevent platelets from sticking together, which can lead to clots and eventually heart attacks. They even contribute to healthy blood pressure, which prevents heart problems. In many ways onions have a positive effect on the heart, one of our most important organs.
4: They prevent blood clots
We already mentioned it at the previous point, onions prevent blood clots. Onions contain a connection called rutin. Several studies in mice showed that rutin was the most powerful antithrombotic compound (10).
5: They contribute to the preservation of strong bones
Osteoporosis is a condition in which the bones become more fragile and can break more easily. Usually the condition age is related and especially this version can be prevented according to research by the use of onions. Swiss researchers showed to GPCS, a connection in white onions, bone loss can reduce. 11
Another study showed that women who ate onions had on average 5 percent more bone mass than those who ate less onions (12). Also in this study, consumption of onions showed a beneficial effect on the bone density of women over 50 years of age.
6: They give a hefty energy boost
Not unimportant is the fact that you get a lot of energy from eating onions. The fibres ensure that you have a long feeling of saturation. Because the fibers also slow the digestion slightly the energy level remains stable. In doing so, the inulin in the vegetable helps to maintain your stamina. Power Food so!
7: They are working against cancer
As one of the most feared diseases, cancer is the subject of countless studies. The effect of different foods is becoming more and more in the attention of scientists. It is apparent from several studies that onions can have a positive effect in preventing and treating different types of cancer.
According to a study conducted by the University of Guelph, red onions are most effective in destroying breast and cancer cells (13). These onions have a high content of quercetin and anthocyanine, active substances that can provide support during treatment. Easily explained, onions make their environment unfavorable to cancer cells to communicate, and this inhibits their growth. It was also found that people with the highest onion consumption had the lowest cancer rates (14).
8: They support a healthy respiratory system
Although onions do not always provide a fresh breath, they do provide the health of the respiratory system.
According to an American study, patients with respiratory problems such as asthma can benefit greatly from certain types of fruit and vegetables, including onions (15). In addition, the anti-inflammatory properties of onions can help to soften airway disorders (16).
9: They let you sleep nicely
Onions contain prebiotics, certain fibers that are digested in the intestine. According to a study, these prebiotics can improve sleep and even reduce stress. When the good bacteria in the intestine digest the prebiotic fibers, they multiply and improve intestinal health, giving them free by-products. These byproducts can affect brain function and promote sleep (17). A surprising feature of the simple UI!
10: They prevent allergies
In case of allergies, an inflammatory reaction to mucous membranes often occurs. The flavonoids in onions can help prevent inflammation. Onions also treat allergies by preventing cells from giving histamine.
Cooking with onions can help to open and carry your sinuses. And the Antihistaminische properties of Quercetin can also help in reducing nasal congestion (18) according to a study to protect extracts from onions against Streptococcus Mutans and Streptococcus Sobrinus, bacteria that are responsible For caries and allergies (19).
11: They stimulate the immune system
We have already seen that quercetin (and other flavonoids) in onions can help prevent inflammation. Onions contain selenium that stimulates the immune function. The mineral also prevents an excessive immune response, which may have adverse effects.
Onions are considered herbal medicines in Russia, where they are used for the treatment of colds and flu (20).
12: Softening them at ear ache
When we think in the direction of home remedy, many parents swear by onions to heal Ooraandoeningen. Onion juice is widely used to relieve ear pain in children. And although it may not have been scientifically proven, many babies with ear aches will sleep better. Maybe it’s grandmothers wisdom and the extra love that makes this solution work so well.
13: They improve the health of the eyes
Although you may be thinking directly of tearing eyes when cutting onions, onions provide different ways for the eyes to remain healthy.
The sulfur in onions improves the health of the lens. It stimulates the production of a protein called glutathione, which acts as an antioxidant. Higher levels of glutathione mean a reduced risk of glaucoma and macular degeneration. Onion extracts can finally help prevent clouding of the cornea (21).
14: They support good oral hygiene
Onions contain thiosulfaten and thiosulfaten, these compounds make sure that bacteria that cause tooth decay cannot multiply well. Eating raw is best because cooking can destroy some of these useful compounds. The vegetable is also rich in vitamin C which can keep the teeth healthy (22). It is believed that onions can relieve toothaches, but less research has been done on this.
15: They provide relief in symptoms of transition
Onions help during menopause because they support the liver and remove the excess hormones (23). Getting enough calcium is also necessary during this period. Onions contain a lot of calcium and can provide support for women in the transition in this respect (24).
16: They ensure a good bunch of brain
Research indicates that the antioxidants in onions bind with the harmful toxins in the brain and rinse them out of the body. And the sulphurous compounds in onions can slow down memory loss in the elderly. However, some of these properties may be lost while cooking.
Another sulfur compound in onions, called di-n-propyltrisulfide, even improves memory disturbances (25). of onions is also assumed to treat dizziness, epilepsy and dizziness – although limited here is done.
17: They ensure good sexual health
Last but not least, onions are good for sexual health.
Onions are one of the herbal remedies used in western Uganda to control sexual impotence and erectile dysfunction (26). But it is also known in Europe that the vegetable has advantages for men. Thus, onion juice with honey would increase fertility in men. Do you dare?
Whole onions should be kept in a cool, dry, well-ventilated place, where they go for about 4 weeks. Avoid cooling because they soften. Because they absorb moisture, they must not be kept under the sink. Often there are pieces of onion left after preparing meals. These pieces can be stored in the refrigerator for a few days.
Cooking with onions
There are countless ways to process onions in the most delicious dishes. Onions can be eaten raw or prepared in different ways. In soups, onions are cooked, giving them a soft texture and a mild taste. In other dishes, onions are usually baked. By gently making onions in a baking pan, they are fruity, which gives them a sweeter taste. Also in the oven are onions to prepare well, they are then popped. The taste of onions blends almost with all the savory ingredients. Onions are the állerlekkerst with a good dose of garlic. Be warned, this combination can unfortunately cause a bad breath.
- 1 https://foodfacts.mercola.com/onion.html
- 2 https://www.ncbi.nlm.nih.gov/pubmed/16218662
- 3 https://www.sciencedirect.com/science/article/pii/S1542356504006779
- 4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
- 5 https://www.sciencedaily.com/releases/2015/03/150306102513.htm
- 6 https://www.express.co.uk/life-style/health/561544/20-foods-stop-heart-disease
- 7 https://www.sciencedirect.com/science/article/pii/S0098299710000786
- 8 https://articles.mercola.com/sites/articles/archive/2016/01/04/health-benefits-onions.aspx
- 9 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/quercetin-reduces-systolic-blood-pressure-and-plasma-oxidised-lowdensity-lipoprotein-concentrations-in-overweight-subjects-with-a-highcardiovascular-disease-risk-phenotype-a-doubleblinded-placebocontrolled-crossover-study/8DB47B7FB4C09E5D3995A2F3F577D473
- 10 https://metro.co.uk/2012/05/09/stop-the-clot-onions-could-help-prevent-life-threatening-blood-clots-418584/
- 11 http://www.webmd.com/osteoporosis/news/20050408/onions-may-fight-osteoporosis
- 12 https://www.ncbi.nlm.nih.gov/pubmed/19240657
- 13 https://www.sciencedaily.com/releases/2017/06/170607123928.htm
- 14 http://www.express.co.uk/life-style/health/814707/cancer-fighting-food-red-onion
- 15 https://www.ncbi.nlm.nih.gov/pubmed/12391710
- 16 https://sites.psu.edu/breatheasier/onions-and-the-asthma-benefits/
- 17 http://www.colorado.edu/today/2017/02/23/dietary-prebiotics-improve-sleep-buffer-stress
- 18 https://exploreim.ucla.edu/wellness/a-guide-to-natural-ways-to-alleviate-allergy-and-sinusitis-symptoms/
- 19 https://www.ncbi.nlm.nih.gov/pubmed/9354029
- 20 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3590151/
- 21 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4829509/
- 22 https://www.stylecraze.com/articles/amazingly-effective-home-remedies-for-cavities/?ref=content/
- 23 http://www.express.co.uk/life-style/health/598356/Menopause-symptoms-weight-gain-signs-age
- 24 http://www.pcrm.org/health/health-topics/a-natural-approach-to-menopause
- 25 https://www.ncbi.nlm.nih.gov/pubmed/16823099
- 26 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1831906/