Onion Benefits (Nutritional Information, Types, Selection, Storage, Consumption)

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What are the benefits of onions? While onions may not contain as many nutrients as other fruits and vegetables, they are rich in powerful sulfur compounds and various phytochemicals such as quercetin. Several studies suggest that these compounds help lower blood pressure, reduce the risk of heart attacks, and even aid in cancer prevention. In this article, we will explore the nutrients, benefits, and ways to consume onions.

Nutritional Information

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One cup of chopped onion contains the following nutrients. The values in parentheses represent the percentage of the recommended daily intake.

Calories: 64 kcal
Fat: 0g
Protein: 2g
Dietary fiber: 2g
Sugars: 7g
Vitamin C: 8mg (20%)
Vitamin B6: 0.2mg (10%)
Manganese: 0.2mg (10%)
Folate: 22mg (8%)
Potassium: 234mg (7%)
Phosphorus: 46mg (5%)

In addition, onions contain various chemical compounds and antioxidants, with the most notable being quercetin and sulfur. Onions are among the foods with the highest quercetin content.

The pungency of onions is caused by a compound called propanethial S-oxide. When onions are cut, the cells are broken, and the compound is created when it reacts with air. This compound irritates the eyes, causing a stinging sensation. To reduce the production of this compound, it helps to refrigerate the onions for about 30 minutes before cutting them.

Onion Benefits

Onions Help with Detoxification

Onions contain essential amino acids such as methionine and cysteine, which help eliminate toxins like mercury, lead, and cadmium that accumulate in the body. Additionally, the rich vitamin C content in onions supports the detoxification process.

It Is Effective for Removing Skin Scars, Blemishes, and Pigmentation

Mix onion juice and apple cider vinegar in a 1:1 ratio and apply it to the skin twice a day. This combination is effective for removing blemishes and scars. Both onion and apple cider vinegar help balance the skin’s pH, which contributes to these effects.

It Promotes the Production of Glutathione

Glutathione is one of the important antioxidants in the body. Consuming various vegetables, such as onions, cauliflower, and broccoli, increases the production of glutathione in the body. Glutathione helps prevent cancer and heart disease, and plays an important role in the prevention of brain diseases like Alzheimer’s.

It Improves Cardiovascular Health

Onions help improve blood circulation by preventing the formation of blood clots. With no clots and smooth arteries, the risk of heart attacks and heart disease is reduced. Additionally, sulfur compounds enhance the function of red blood cell membranes and contribute to lowering cholesterol and triglyceride levels. The quercetin in onions helps lower blood pressure, ultimately aiding in the improvement of cardiovascular health.

It Helps Prevent Diabetes

Onions contain a compound called thiosulfinate, which is effective in lowering blood sugar levels. According to a study by the U.S. National Center for Biotechnology Information, participants in the experiment showed a significant decrease in blood sugar levels and an increase in serum insulin levels after consuming this compound. Additionally, onions are rich in a mineral called chromium, which has a positive effect on blood sugar regulation.

It Helps Prevent Cancer

Several clinical studies have shown that the various antioxidant compounds found in onions help prevent cell damage and reduce the risk of developing cancers such as colon cancer, ovarian cancer, and oral cancer. Additionally, sulfur compounds help prevent cell changes and induce apoptosis, contributing to the prevention of tumor and cancer development.

Types of Onions, Selection, and Storage Methods

Types of Onions

White Onion: This onion has a mild and sweet flavor, making it great for raw consumption. It contains relatively fewer nutrients compared to other types.
Yellow Onion: This type contains the highest levels of quercetin and sulfur compounds.
Red Onion: As indicated by its color, this onion is richer in other antioxidant compounds rather than quercetin or sulfur.

Selection and Storage Methods

When selecting onions, choose ones that are clean, firm, and dry on the surface. Avoid onions that have started sprouting or are old. Onions should be stored in a cool, dry place with good air circulation, and it is ideal to keep them at room temperature. Yellow onions are spicier and can be stored longer than white onions because the compounds that give them their spiciness also act as natural preservatives. When storing, it is important not to keep onions with potatoes.

How to Eat Onions

The best way to consume onions is raw. This is because the sulfur compounds in onions can be damaged when exposed to heat. Therefore, eating them raw allows you to absorb more of the beneficial compounds. However, if eating raw onions is difficult, you can steam them like potatoes. This method helps preserve the nutrients while softening the flavor. Try the following: