Onions belong to the Allium genus, a group of flowering plants that includes garlic, chives, scallions, and shallots. Widely used in many dishes with diverse preparation methods, onions are also rich in vitamins, minerals, and beneficial plant compounds for health.

Nutrition

Onions are low in calories but rich in vitamins, fiber, and minerals.

A medium onion (110 g) contains:

Calories: 44

Protein: 1,2 g

Carbohydrates: 10,3 g

Sugar: 4,66 g

Fiber: 1,87 g

Fat: 0,1 g

Potassium: 161 mg

Vitamin C: 8,14 mg

Onions are rich in vitamin C, which can enhance immune function, collagen production, and iron absorption. B vitamins, including B9 (folate) and vitamin B6, also play a significant role in metabolism, red blood cell production, and nerve function.

Health benefits

Improved heart health

Regular onion consumption supports cardiovascular health due to its anti-inflammatory and antioxidant properties, which help lower blood pressure. Quercetin helps reduce triglycerides, control cholesterol levels, decrease dyslipidemia, and prevent cardiovascular disease, myocardial infarction, and stroke.

Rich in antioxidants

Onions are a rich source of antioxidants, containing at least 17 types of flavonoids, notably anthocyanins. A diet high in anthocyanin-rich foods is linked to a reduced risk of heart disease and heart-related mortality.

Abundant in anti-cancer compounds

Anthocyanins in onions may offer anti-cancer properties. Fisetin and quercetin, both flavonoid antioxidants found in this food, can inhibit tumor growth.

Blood sugar control

Quercetin also helps reduce blood sugar, liver glucose concentration, enzyme levels, and serum cholesterol.

Enhanced bone density

Onions contain many antioxidant compounds, especially flavonoids like quercetin, which help reduce oxidative stress in the body. Consequently, onions can slow bone loss and support the maintenance and improvement of bone density.

Antimicrobial properties

Onions contain bioactive compounds such as quercetin and sulfur compounds, which have antimicrobial properties. Studies indicate that onions can inhibit the growth of certain bacteria, including: E. coli, Pseudomonas aeruginosa, Staphylococcus aureus, Bacillus cereus, and Helicobacter pylori. However, this effect is supportive and does not replace medical treatment.

Supports digestive health

This vegetable is a rich source of prebiotics, which are essential for optimal gut health. Prebiotics are a type of indigestible fiber broken down by beneficial bacteria in the gut. Gut bacteria absorb prebiotics and produce short-chain fatty acids, which can benefit gut health. These benefits include enhanced gut health, immunity, promoted digestion, and reduced inflammation.

Preparation methods

Onions are a fresh, versatile food that can be cooked, fried, or eaten raw. Some popular and delicious dishes made with onions include stir-fries (combined with beef, squid, pork, offal), salads, and grilled dishes.

Bao Bao (Source: Healthline)