- Wealthy in antioxidant compounds
- Comprise anti-cancer compounds
- Are antibacterial
- Could help coronary heart well being
- Could help bone well being
- Could help intestine well being
- Could assist regulate blood sugar
- Could help the respiratory system
- Could defend the digestive system
- Could assist with weight administration
Uncover our full vary of well being profit guides or take a look at a few of our finest onion recipes, from our tangy pink onion chutney to our lighter onion tart.
Dietary profile of onions
An 80g serving of onion (uncooked) offers:
- 28kcal / 120kj
- 0.8g protein
- 6.4g carbohydrate
- 5.0g sugars
- 1.8g fibre
- 2.0mg vitamin C
One medium onion or 80g counts as one portion of your five-a-day.
Are onions good for you?
1. Wealthy in antioxidant compounds
Onions are loaded with plant compounds, together with flavonoids, which have each a protecting and anti inflammatory impact. When consumed commonly and in adequate amount, these compounds could assist defend towards persistent circumstances resembling most cancers and diabetes. Actually, onions include over 25 totally different flavonoids and are one of many richest sources in our diets.
2. Comprise anti-cancer compounds
Onions additionally include sulfur-containing compounds, which have been proven to be protecting towards sure cancers. Some research counsel that individuals who eat a food regimen wealthy in allium greens, like onions, have a decrease danger of sure cancers together with colorectal most cancers. Though the proof seems to be promising, scientific trials are wanted to completely perceive how onions could contribute in the direction of this safety.
3. They’re antibacterial
They’ve been utilized in people medication for the reduction of coughs, colds and catarrh for many years and now research help the truth that onions have priceless antibacterial properties. These properties are efficient towards the likes of E.coli, Pseudomonas aeruginosa and Staphylococcus aureus (MRSA).
What’s extra, it’s the older saved onions that seem most potent. It’s a protecting flavonoid referred to as quercetin we’ve got to thank right here, as a result of it has the facility to inhibit the expansion of Helicobacter pylori and Methicillin-resistant Staphylococcus aureus.
4. Could help coronary heart well being
Quercetin additionally has a protecting anti-inflammatory impact and it’s thought that this, together with different helpful compounds in onions, could contribute to the vegetable’s heart-friendly properties. Crimson onions have twice as a lot quercetin as white onions and a staggering 14 occasions the quantity of that in garlic.
Research counsel consuming onions could assist cut back your danger of coronary heart illness by decreasing blood strain, managing levels of cholesterol and lowering irritation.
5. Could help bone well being
Together with onions within the food regimen is related to improved bone density. This can be due to their protecting antioxidant properties, which reduces oxidative stress and seems to scale back bone loss.
A examine wanting on the impact on peri- and post-menopausal ladies reported that frequent onion consumption decreased the danger of hip fracture. A additional examine on middle-aged ladies confirmed onion juice consumption decreased bone loss and improved bone density.
6. Could help intestine well being
Onions are wealthy in fibre, particularly the non-digestible kind that helps to keep up intestine well being. Though we will’t digest prebiotic fibre, the micro organism that reside in our intestine do they usually use it as a gas supply to assist enhance their numbers and produce helpful by-products referred to as short-chain fatty acids (SCFAs). Analysis exhibits that these SCFAs are necessary for sustaining the well being and integrity of the intestine and supporting our immunity and digestion.
Onions do, nevertheless, include inulin and fructo-oligosaccharides – these are classed as FODMAPs – forms of carbohydrates that could be problematic for some folks.
7. Could assist regulate blood sugar
Together with onions within the food regimen could assist regulate blood sugar ranges; there may be nonetheless a lot for us to be taught on this space, however a small examine of kind 1 and a couple of diabetics discovered consuming 100g uncooked pink onion considerably lowered fasting blood sugar after 4 hours.
This impact could as soon as once more be all the way down to the plant compound quercetin, which seems to work together with cells within the small gut, pancreas, liver and skeletal muscle.
8. Could help the respiratory system
Probably useful for circumstances like bronchial asthma and bronchitis, a number of research counsel compounds in onions could calm down the sleek muscle of the airways, enhance allergic bronchial asthma and cut back irritation within the lungs.
9. Could defend the digestive system
Together with onion within the food regimen could have a protecting impact on the digestive system. Up to now, a lot of this analysis has been carried out on animal fashions however the findings counsel onion could mitigate gastric ulcers and alleviate colitis.
Nonetheless, extra analysis is required to evaluate whether or not these results could also be replicated in people.
10. Could assist with weight administration
A number of animal research and scientific trials have reported that onion could also be efficient within the prevention and administration of weight problems. One examine assessed the impact of a 9g serving of onion powder per day for 12 weeks and reported that onion powder (and probably its quercetin content material) could cut back the danger of weight problems and enhance liver operate. Equally, an extract from steamed onion appeared to cut back complete physique fats and most notably belly visceral fats, in a bunch of chubby folks.
Are onions protected for everybody?
An allergy to onions is uncommon, however some folks do have a sensitivity to them. In consequence, these folks could expertise digestive points, together with heartburn and wind.
As onions include FODMAPs, a sort of carbohydrate and fibre that some folks discover their digestive system can not tolerate, that is significantly related for these with a prognosis of irritable bowel syndrome (IBS).
General, are onions good for you?
Onions add flavour to a dish, are nutrient packed and include potent plant compounds that will promote digestive well being, immune operate and coronary heart well being. For almost all of individuals onions make a helpful addition to a balanced food regimen, nevertheless, these recognized with IBS could must train warning.
Wholesome onion recipes
Aubergine dhal with tomato & onion raita
Crunchy baked tomato & onion gratin
Socca pancakes with hummus & lemony onions
More healthy French onion soup
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This web page was reviewed on 10 October 2023 by Kerry Torrens, Registered Nutritionist
Kerry Torrens is a professional Nutritionist (MBANT) with a submit graduate diploma in Personalised Vitamin & Dietary Remedy. She is a member of the British Affiliation for Vitamin and Life-style Drugs (BANT) and a member of the Guild of Meals Writers. During the last 15 years she has been a contributing writer to a variety of dietary and cookery publications together with BBC Good Meals.
Jo Lewin is a registered nutritionist (RNutr) with the Affiliation for Vitamin with a specialism in public well being. Comply with her on Twitter @nutri_jo.
All well being content material on bbcgoodfood.com is supplied for common info solely, and shouldn’t be handled as an alternative choice to the medical recommendation of your individual physician or some other well being care skilled. You probably have any considerations about your common well being, you must contact your native well being care supplier. See our web site phrases and circumstances for extra info.
