Onions: Health Benefits, Health Risks & Nutrition Facts

seems that onions are nothing to cry over — those flavorful bulbs are full of nutrients.

"Onions are exquisite-healthy," stated Victoria Jarzabkowski, a nutritionist with the fitnessInstitute of Texas at the university of Texas at Austin. "they may be notable resources ofnutrition C, sulphuric compounds, flavonoids and phytochemicals."




Phytochemicals, or phytonutrients, are clearly taking place compounds in fruits and vegetableswhich can be capable of react with the human body to trigger healthful reactions. Flavonoids are liable for pigments in many end result and vegetables. studies have proven that they mayassist reduce the danger of Parkinson's ailment, cardiovascular disorder and stroke.

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A in particular valuable flavonoid in onions is quercetin, which acts as an antioxidant that can belinked to preventing most cancers. “It additionally might have coronary heart healthadvantages, though greater studies need to be achieved,” said Angela Lemond, a Plano, Texas-based totally registered dietitian nutritionist and spokesperson for the Academy of vitamins and Dietetics.

Quercetin has a number of different benefits, as well, according to the college of Marylandscientific middle, reducing the signs of bladder infections, promoting prostate fitness andreducing blood strain.

different critical phytochemicals in onions are disulfides, trisulfides, cepaene and vinyldithiins.they all are beneficial in preserving precise fitness and have anticancer and antimicrobialproperties, consistent with the countrywide Onion affiliation.

in part due to their use in cooking round the arena, onions are most of the most tremendousassets of antioxidants inside the human food plan, in step with a 2002 report in the journalPhytotherapy studies. Their excessive ranges of antioxidants give onions their distinctivesweetness and aroma.

“meals that are high in antioxidants and amino acids allow your frame to characteristicoptimally,” said Lemond. “Antioxidants help prevent harm, and cancer. Amino acids are thebasic building block for protein, and protein is utilized in truly each crucial function in thebody.”

Sulfides in onions contain important amino acids. “Sulfur is one of the maximum commonminerals in our frame that assists with protein synthesis and building of cell systems,” statedLemond.

"i like to endorse ingesting onions because they upload flavor with out salt and sugar," Jarzabkowski stated. Onions are low in energy (45 in line with serving), very low in sodium, andcomprise no fats or ldl cholesterol. moreover, onions contain fiber and folic acid, a B diet thathelps the frame make healthy new cells.

Onions are wholesome whether or not they are uncooked or cooked, even though raw onions have higher stages of organic sulfur compounds that offer many benefits, in line with the BBC. A 2005 study inside the magazine of Agricultural and meals Chemistry determined that there may be a high attention of flavonoids within the outer layers of onion flesh, so you'll want to be cautious to take away as little of the fit to be eaten a part of the onion as feasible whilstpeeling it.

here are the nutrients records for onions, in step with the U.S. food and Drug management, which regulates meals labeling thru the national Labeling and training Act.

nutrients facts

Serving length: 1 medium onion (five.three oz. / 148 g)
energy: 45 (calories from fat: 0)

quantity consistent with serving (%DV*)
*percent every day Values (%DV) are primarily based on a 2,000-calorie eating regimen.

overall fats: 0g (zero%)

total Carbohydrate: 11g (four%)
nutritional Fiber 3g (12%)
Sugars 9g

cholesterol: 0mg (0%)
Sodium: 5mg (0%)
Potassium: 190mg (5%)
Protein: 1g

vitamin A: (zero%)
vitamin C: (20%)
Calcium: (4%)
Iron: (four%)

health advantages

coronary heart health

in line with Jarzabkowski, onions encourage a healthy heart in many ways, consisting of"lowering blood strain and lowering heart attack threat." A 2002 look at within the journalThrombosis studies recommended that sulfur acts as a natural blood thinner and forestallsblood platelets from aggregating. when platelets cluster, the chance for coronary heart assaultor stroke increases. This studies further helps a similar 1992 have a look at in Thrombosisstudies that focused on sulfurs in garlic. furthermore, a 1987 animal have a look at in the journalof hypertension confirmed delayed or decreased onset of high blood pressure with sulfurconsumption. but, the authors stated extra studies was needed to decide if this benefit might be observed in human beings.

lately, fitness researchers have noticed a relationship among messaging molecules calledoxylipins and high ldl cholesterol control. A 2016 look at in the journal Redox Biology observedthat eating onions increases oxylipins that help adjust blood fats levels and cholesterol levels.

The quercetin in onions might also help save you plaque buildup inside the arteries, which reduces the chance of coronary heart assault and stroke, according to the college of Marylandclinical middle. but due to the fact most of the studies in this regard have focused on animals,more studies is needed to recognize the consequences in people.

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Onions’ sulfurs can be powerful 07b031025f5f96dfa8443f843db463b6 marketers, in step with a 1990 have a look at within the magazine worldwide records of allergy and applied Immunology.

Quercetin has been determined to relax the airway muscle tissue and might offer comfort ofallergies symptoms, consistent with a 2013 take a look at inside the American journal of body structure.

Immune machine

"The polyphenols in onions act as antioxidants, protecting the body against free radicals,"stated Anne Mauney, a dietitian primarily based in Washington, D.C. casting off free radicals canhelp encourage a sturdy immune device. in keeping with the college of Maryland scientificcenter, the quercetin in onions also reduces hypersensitive reactions with the aid of preventingyour frame from generating histamines, which might be what make you sneeze, cry and itch in case you're having an allergy.

cancer

A 2015 meta-evaluation discovered that intake of allium vegetables, such as onions, had beenrelated to reduced gastric most cancers chance. according to world’s Healthiest meals from the George Mateljan basis, ingesting among one and 7 servings of onions according to week mayassist reduce the hazard of colorectal, laryngeal and ovarian most cancers. eating severalservings of onions a day might also assist lower the danger of oral and esophageal most cancers.

Quercetin can be a effective anti-cancer agent, in keeping with Jarzabkowski. The college of Maryland scientific middle said that quercetin may additionally specifically inhibit cancer cells in "breast, colon, prostate, ovarian, endometrial, and lung tumors."

The national Onion association mentioned a latest have a look at from the Netherlands thatconfirmed that those who ate onions absorbed two times as a great deal quercetin asindividuals who drank tea, and more than three times as plenty quercetin as individuals whoate apples, which might be other high-quercetin sources. red onions are especially excessive in quercetin, in line with the affiliation. Shallots and yellow onions are also correct alternatives. White onions include the least quantity of quercetin and other antioxidants.

Onions may additionally assist with some side effects from most cancers treatments, asproperly. A 2016 study posted in Integrative most cancers therapies determined that eatingfresh yellow onion helped reduce insulin resistance and hyperglycemia in breast most cancerspatients undergoing a shape of chemotherapy acknowledged to purpose insulin resistance.

Digestion

The fiber in onions promotes top digestion and helps hold you ordinary. moreover, onionsincorporate a unique type of soluble fiber called oligofructose, which promotes properlybacteria growth to your intestines. One 2005 have a look at in clinical Gastroenterology and Hepatology located that oligofructose may additionally help prevent and treat types ofdiarrhea. The phytochemicals in onions that scavenge loose radicals might also reduce your riskof developing gastric ulcers, in keeping with the country wide Onion affiliation.

Regulating blood sugar

The chromium in onions assists in regulating blood sugar. The sulfur in onions facilitatesdecrease blood sugar by way of triggering elevated insulin production. One 2010 study within the magazine Environmental fitness Insights revealed that this is probably in particular usefulto human beings with human beings with diabetes. people with kind 1 and type 2 diabetes who ate crimson onions showed decrease glucose stages for up to four hours.

A 2014 meta-evaluation in the journal vitamins located that sufferers with kind 2 diabetesnoticed extra normalized liver enzymes and lower glycemic stages while eating sliced onions.

Bone density in older women

A 2009 study in the journal Menopause found that each day intake of onions improves bone density in women who are going thru or have completed menopause. ladies who ate onionsoften had a 20 percent decrease chance of hip fracture than individuals who never ate onions.

health dangers

at the same time as not in particular critical, ingesting onions can reason problems for a fewhuman beings. The carbohydrates in onions can also purpose gas and bloating, according tocountrywide Digestive illnesses statistics Clearinghouse. Onions, specially if fed on uncooked, can worsen heartburn in people who suffer from continual heartburn or gastric reflux disorder,in step with one 1990 observe within the American journal of Gastroenterology.

consuming a large quantity of green onions or unexpectedly increasing your intake of greenonions may also intervene with blood thinning pills, according to the university of Georgia.green onions incorporate a high quantity of nutrition ok, that can lower blood thinner functioning.

it's also viable to have a meals intolerance or an allergic reaction to onions, but instances arerare, in line with a piece of writing within the magazine of allergy and scientific Immunology.humans with onion allergic reactions may enjoy pink, itchy eyes and rashes if an onion comes into contact with the skin. people with an intolerance to onions might also enjoy nausea, vomiting and different gastric pain.

lastly, Jarzabkowski recommended people to make certain their onions are sparkling. "Onionshold for a long term," she said, "but they nonetheless spoil." Onions damage a great deal fasterif they may be chopped or sliced. if you cut up your onions for later use, make sure to refrigerate them in a closed field. A 2015 look at located that unrefrigerated yellow onions confirmedpotential increase of E.coli and salmonella, although refrigerated ones did now not.

Onion records

in step with the country wide Onion affiliation:

Onions probably originated in central Asia, in modern-day-day Iran and Pakistan. Prehistoricpeople in all likelihood ate wild onions long before farming become invented. Onions may alsohave been some of the earliest cultivated crops.

Onions also grew in chinese language gardens as early as five,000 years ago, and they may bereferred to within the oldest Vedic writings from India. As early as the sixth century B.C., aclinical treatise, the Charaka Sanhita, celebrates the onion as medicinal drug, a diuretic, top for digestion, the heart, the eyes and the joints.

A Sumerian textual content dated to about 2500 B.C. tells of someone plowing over the governor's onion patch.

In Egypt, onions were planted as far back as 3500 B.C. They had been taken into considerationto be objects of worship, and symbolized eternity due to the circle-within-a-circle shape.paintings of onions seem at the inner partitions of pyramids and other tombs.

Onions have been buried with mummies. some Egyptologists theorize that onions may additionally had been used as it turned into believed that their sturdy fragrance and/or magical powers could spark off the useless to respire once more.

Onions are mentioned inside the Bible. In Numbers eleven:five, the youngsters of Israel lament the meager barren region food plan enforced by using the Exodus: "We bear in mind the fish, which we did devour in Egypt freely, the cucumbers and the melons and the leeks and the onions and the garlic."

The Greeks used onions to strengthen athletes for the Olympic games. earlier than competition, athletes could devour pounds of onions, drink onion juice and rub onions on their our bodies.

The Romans ate onions often. Pedanius Dioscorides, a Roman doctor of Greek foundation in first century A.D., noted several medicinal uses of onions.

Pliny the Elder catalogued Roman ideals that onions may want to therapy terrible imaginative and prescient, result in sleep, and heal mouth sores, canine bites, toothaches, dysentery and lumbago. Pliny wrote of Pompeii's onions and cabbages, and excavators of the doomed citylocated gardens in which, simply as Pliny had said, onions had grown. The bulbs had leftbehind cavities inside the floor.

with the aid of the center ages, the three primary veggies of eu delicacies have been beans, cabbage and onions. Onions have been prescribed to relieve headaches, snakebites and hair loss. They were extensively utilized as hire payments and wedding ceremony gifts.

The Pilgrims added onions with them at the Mayflower. however, they discovered that nativepeople were already the usage of wild onions in an expansion of methods: ingesting them rawor cooked, as a seasoning or as a vegetable. Onions had been extensively utilized in syrups, as poultices, as an factor in dyes, and at the same time as toys.

Onion information

slicing onions makes you cry because whilst you cut into it, the onion produces a sulfur-basedgasoline. The gasoline reacts with the water on your eyes and paperwork sulfuric acid. To rid your eyes of this fiery irritant, your tear ducts work beyond regular time. For no greater (or fewer) tears, attempt moving your face farther faraway from the onion so the fuel dispersesbefore attaining your eyes.

any other thought for reducing tears is to first relax the onions for half-hour. Then, cut off thepinnacle and peel the outer layers leaving the basis end intact.

Bulb onions are yellow, pink or white. in the united states, yellow onions make up about 87percent of the commercial onion crop; purple onions are eight percent; white onions, 5 percent.

Onions variety in size from much less than 1 inch to more than 4.5 inches in diameter. The mostcommon sizes sold in U.S. markets are 2 to three.75 inches.

Scallions, or green onions, are without a doubt immature yellow, purple or white onions, harvested earlier than the bulb starts to shape. "Spring onions" and "salad onions" are differentaliases for immature onions.

A scallion is not a shallot. This misnomer possibly takes place because "échalion" is some othername for the shallot, derived from the French échalote. Shallots have a exceptional taste,however the flavor is closer to that of mature onions than to that of scallions.

the most important onion ever grown weighed 10 lbs. 14 oz (approximately 5 kilograms), in step with the Guinness ebook of global data.

U.S. farmers plant approximately a hundred twenty five,000 acres of onions every 12 monthsand bring about 6.2 billion kilos a 12 months. The top onion-generating regions are Washington, Idaho, japanese Oregon and California.

The main onion production countries are China, India, united states of america, Turkey and Pakistan.

The average American eats 20 lbs. (nine kg) of onions consistent with year.

To keep away from "onion breath," devour a sprig of parsley, or rinse your mouth with equalcomponents lemon juice and water, or chunk a citrus peel.

Onion rates

"i can no longer pass my military with out onions!"
— Ulysses S. supply

"it is tough to imagine civilization without onions."
— Julia toddler

"Onion skins very skinny
mild wintry weather coming in.
Onion skins very tough,
Coming wintry weather very difficult."
— vintage English rhyme

"Mine eyes scent onions: I shall weep anon."