The Allium genus of flowering plants includes onions, shallots, leeks, and garlic.
They are tasty, versatile, and affordable, and they contain a wide range of beneficial vitamins, minerals, and plant compounds.
Les propriétés médicinales des oignons sont connues depuis des millénaires.Source fiable. On a rapporté que les athlètes grecs anciens utilisaient des onions pour purifier leur sang, tandis que les médecins médiévaux et traditionnels les prescrivaient pour traiter des problèmes de tête, des maladies cardiovasculaires et des ulcères.
1. Packed with nutrients
Onions are nutrient-dense, meaning they’re low in calories but high in vitamins, fiber, and minerals.
One medium onionTrusted Source (110 grams [g]) contains:
- Calories: 44
- Protein: 1.2 g
- Carbs: 10.3 g
- Sugar: 4.7 g
- Fiber: 1.9 g
- Fat: 0.1 g
- Potassium: 3.4% of Daily Value (DV)
- Vitamin C: 9% of the DV
Vitamin C, which is abundant in onions, may support the regulation of collagen synthesis, iron absorption, and immunological function.
Additionally, it is a potent antioxidant that may help shield your cells from harmful, unstable chemicals known as free radicals.
B vitamins, such as folate and vitamin B6, are abundant in onions. These have important roles.Reliable Source for red blood cell synthesis, metabolism, and neurological health.
Finally, potassium is a mineral that may be found in onions and may help withReliable Source:
- cellular function
- fluid balance
- nerve transmission
- kidney function
- muscle contraction
Les Américains ont une consommation moyenne de potassium inférieure à la moitié.Le DV recommandé de 4,700 milligrams (mg) est une source fiable. Par conséquent, un excellent moyen d'augmenter votre consommation de potassium est d'ajouter des onions à votre régime alimentaire.
2. May benefit heart health
Antioxidants and other substances found in onions may lower your riskReputable Source of heart disease by reducing cholesterol and triglyceride levels, as well as fighting inflammation.
They are rich in quercetin, an antioxidant and anti-inflammatory flavonoid that may help reduce high blood pressure.
A brief 2015 investigationA daily dosage of 162 mg of onion extract high in quercetin has been shown in 70 individuals with hypertension and overweight to dramatically lower systolic blood pressure by 3.6 millimeters of mercury (TMH).
A small study conducted in 2014 (Trusted Source) on 54 females with polycystic ovarian syndrome also shown that eating 80–120 g of raw red onions daily for eight weeks decreased the levels of total and low-density lipoprotein (LDL) cholesterol.
3. Loaded with antioxidants
Antioxidants are substances that prevent oxidation, which can cause harm to cells and be a contributing factor in conditions including diabetes, heart disease, and cancer.
Antioxidants are abundant in onions, with at least 17 different kinds found in them.Reliable Supplier of flavonoids.
The deep color of red onions is attributed to plant pigments called anthocyanins, which belong to the flavonoid family. These could offer defense against certain cancers and diabetesTrusted Source.
A 14% decreased risk of nonfatal heart attacks was linked to habitual anthocyanin intakes up to 613 mg, according to a 2016 study (Trusted Source) comprising 43,880 males.
4. Contain anticancer compounds
Allium vegetables, such as onions and garlic, may reduce your chance of acquiring some malignancies, including stomach and colorectal cancer.
According to a 2015 assessment of 26 studies, persons who eat the most allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the least.
In a 2014 reviewTrusted Source of 16 studies including a total of 13,333 persons, researchers concluded that people who consumed the most onions had a 15% reduced risk of colorectal cancer than those who consumed the least.
Test-tube studies indicate that onionin A, a sulfur-containing molecule found in onions, may help reduce tumor formation and limit the spread of ovarian cancer.
5. Help regulate blood sugar
Eating onions may help manage blood sugar levels, which is especially important for persons with diabetes or prediabetes.
A tiny 2010 study.A study of 84 persons with type 1 or type 2 diabetes discovered that consuming 100 g of raw red onion significantly lowered fasting blood sugar levels after 4 hours.
A 2020 research.According to Trusted Source, rats with diabetes who ate diet with 5% dried onion powder for 8 weeks had lower fasting blood sugar levels, as well as lower triglyceride and cholesterol levels, than the control group.
Quercetin has also been demonstrated to assist manage the whole-body blood sugar balance by interacting with cells in
- small intestine
- pancreas
- skeletal muscle
- fat tissue
- liver
6. May boost bone density
Dairy is often credited with improving bone health, but other foods, such as onions, may also contribute to healthy bones.
A modest 2016 research.Trusted Source discovered that 24 middle-aged and postmenopausal ladies who ingested 100 milliliters of onion juice daily for 8 weeks had higher bone mineral density and antioxidant activity than a control group.
Furthermore, a 2009 studyTrusted Source of 507 perimenopausal and postmenopausal females discovered that those who ate onions at least once per day had 5% higher total bone density than those who ate onions once a month or less often.
Onions may minimize oxidative stress, increase antioxidant levels, and prevent bone loss. This may assist to avoid Trusted Source osteoporosis and increase bone density.
7. Have antibacterial properties
Onions may help combat potentially harmful microorganisms.Trusted sources, such as:
- Escherichia coli (E. coli)
- Pseudomonas aeruginosa
- Staphylococcus aureus (S. aureus)
- Bacillus cereus
A 2010 test-tube research.According to a trusted source, onion extract may suppress the growth of Vibrio cholerae, a form of bacterium that poses a significant public health risk in various regions of the world.
Quercetin derived from onions may help inhibit bacterial development.
One review.According to a trusted source, it may suppress the growth of various bacterial types, including Helicobacter pylori, which is linked to stomach ulcers and some digestive malignancies.
Another test-tube investigation discovered that quercetin destroyed the cell walls and membranes of E. coli and S. aureus.
8. May boost digestive health
Onions contain a lot of fiber and prebiotics, which are essential for good gut health.
Prebiotics are nondigestible fibers that are digested by helpful gut microbes.
Gut bacteria consume prebiotics and produce short-chain fatty acids, which may assist.Trusted Source:
- strengthen gut health
- boost immunity
- reduce inflammation
- enhance digestion
Prebiotic meals may also help promote probiotics, such as Lactobacillus and Bifidobacterium strains, which are beneficial to digestive health (Trusted Source).
Onions include the prebiotics inulin and fructooligosaccharides, which may help boost the quantity of friendly bacteria in your stomach and improve immunological function.
9. Easy to add to your diet
Onions are a refreshing and versatile ingredient in kitchens all across the world. They can be boiled, fried, or eaten raw, among other options.
To include onions in your diet, try:
- using them in soups such as French onion soup
- using them in dips and spreads such as guacamole, salsa, and ranch
- adding them to egg dishes such as omelets, frittatas, and quiches
- making cooked toppings, such as caramelized onions, to top meat or tofu or add to savory baked goods
- using them raw as a topping for tacos, fajitas, and other Mexican dishes and savory baked goods
- adding them to salads, such as a chickpea, chopped onion, and red pepper salad
- using them in stir-fries, pasta sauces, or curries.