5 Health Benefits of Onions

Known scientifically as Allium cepa, onions are versatile vegetables that come in several colors. However, all onion varieties—white, yellow, green, and purple/red onions—offer some pretty impressive health benefits. For example, onions have antioxidant and antimicrobial properties.

Additionally, the nutritional value of onions includes being lower in calories and sodium with some fiber and vitamin C. Below are five excellent reasons to enjoy onions even more, as well as the risks of eating onions and how to prepare them.

1. Have Antioxidants

Onions are a good source of antioxidants. They supply dozens of different types, including quercetin, a potent anti-inflammatory compound. The outer layers of an onion have the highest antioxidant content.

2. Has Antimicrobial Properties

Onion by-products, like essential oils and extracts, may help kill or slow the growth of germs like bacteria and viruses. Onion essential oils have reduced the presence of Salmonella and Staphylococcus aureus, which can both cause infections.

3. Can Help With Weight Management

Onions may be beneficial for weight loss. Research indicated that some participants saw a reduction in the following measurements after taking a steamed onion supplement:

• Body fat percentage
• Subcutaneous fat—the fat beneath the skin
• Total body fat
• Visceral fat—the fat's that deeper into the body and surrounds organs

4. Support Healthy Digestion

You can find inulin, a type of dietary fiber, in onions; they're a rich source of this type of fiber. Inulin acts as a prebiotic, helping good gut bacteria, called probiotics, thrive to keep the body healthy. It's also considered a soluble fiber, the kind of fiber that helps slow digestion.

5. May Help Lower Cholesterol

One meta-analysis found that onions can be good for blood lipid profile improvement. The researchers analyzed 10 studies with data from 466 participants. The analysis revealed that, although onion supplementation did not reduce triglycerides, it did improve levels of:

• HDL cholesterol, the good cholesterol
• LDL cholesterol, the bad cholesterol
• Total cholesterol overall
  

Nutrition of Onions

The following information shows the nutrition of one whole raw onion:

Different Onion Benefits

Yellow, red, and pink onions have more quercetin, an antioxidant known as a flavonoid, than white onions. Flavonoids contain anti-inflammatory, antiviral, and anticancer properties.

Also, red, green, and yellow onion essential oils have great antibacterial properties. Additionally, white and yellow onion extracts have fewer antibacterial properties than red onion extract.

Risks of Onions

There are a few potential risks when you decide to eat onions. These risks include:

• Food allergy: Some people can be allergic to onions. Onion allergies are not one of the common food allergens, but any food can cause an allergic reaction.
• Gastrointestinal problems: Eating onions may result in heartburn or worsen symptoms of irritable bowel syndrome (IBS).
• Heavy metal consumption: One study found that onions can have high levels of lead and cadmium, heavy metals. Heavy metals are metallic elements in nature that weigh more than water. They can be toxic at high concentrations in the body.

Tips for Consuming Onions

To prepare onions and prevent the sulfur gas from making contact with your eyes, try the following tips:

• Chill the onions beforehand
• Cut them (safely) under near a vent with a candle lit nearby
• Invest in a pair of googles

You can do your body good by consuming various onion types and colors. You can:

• Eat them raw in salads
• Enjoy them baked, boiled, grilled, fried, roasted, or steamed in hot foods
• Use them as a spice or to make juice
  

A Quick Review

Onions have a few possible benefits, like the potential to help with weight management and cholesterol. Also, certain types of onions may have more benefits than others—like yellow and red onions having higher antioxidant contents. Some people may not be able to eat onions if they have a food allergy or have digestive problems when they eat the vegetable. However, if you can enjoy them, try them as an ingredient in your salad or cooked in various ways.