Onions are bulb-shaped vegetables that grow underground. Also known as bulb onions or common onions, they are grown worldwide and are closely related to chives, garlic, scallions, shallots, and leeks. Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw.Onions contain many antioxidants and sulfur-containing compounds. They have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.Onions are a potent prebiotic food since they have a very low-calorie count and a high soluble viscous fibre content......See Full Story>>.....See Full Story>>
The nutritional value per cup (160 grammes) of chopped onion is 64 calories, 15 grammes of carbohydrate, 16 grammes of fat, 7 grammes of fibre, 76 grammes of protein, 78 grammes of sugar, and 12 percent of the recommended value for vitamin C, vitamin B-6, and manganese.Along with the antioxidants like Quercetin and Sulphur, onions also have trace levels of calcium, iron, folate, magnesium, phosphorus, and potassium.
The soluble fibre in onions can help an individual feel fuller for longer and consume fewer calories, which will further help in weight loss. Onion contains a flavonoid called Quercetin, which is known to promote metabolism and help prevent the buildup of fat.
Diabetes is a common disease, characterized primarily by high blood sugar levels. Animal studies suggest that onions can lower blood sugar levels .The same results have been shown in humans. One study in people with type 2 diabetes found that eating 3.5 ounces (100 grams) of raw onions per day led to a significant reduction in blood sugar levels .Raw onions may help control both type 1 and 2 diabetes, but more research is needed .Osteoporosis is a common health problem, especially in postmenopausal women. A healthy diet is one of the main preventive measures .
Animal studies reveal that onions protect against bone deterioration and may even increase bone mass.A large observational study in women over 50 years of age found that regular onion consumption is linked to increased bone density . Further research indicates that intake of selected fruit, herbs, and vegetables, including onions, may reduce bone loss in postmenopausal women ..Many kinds of onions contain chemicals that can help fight cancer. One study found that people who ate the most onions were the least likely to have cancer of the colon, throat, and ovaries. Another showed that men who ate the most vegetables of the allium family were the least likely to have prostate cancer.
Some researchers believe that quercetin and other antioxidants in onions are responsible for their cancer-fighting properties. A diet full of quercetin has been associated with a lower risk of developing lung cancer.Onions contain antioxidants and compounds that may reduce your risk of heart disease by fighting inflammation and lowering triglyceride and cholesterol levels.They contain a large amount of quercetin, a flavonoid antioxidant and anti-inflammatory that may help lower high blood pressure.
A small 2015 study in 70 people with overweight and hypertension suggests that a daily dose of 162 mg of quercetin-rich onion extract may significantly reduce systolic blood pressure by 3.6 millimeters of mercury.Also, a small 2014 study in 54 females with polycystic ovary syndrome found that consuming 80–120 g of raw red onions per day for 8 weeks lowered total and LDL (bad) cholesterol levels.