Ingredients and Health Benefits of Onions

This is an automatically translated article.

Onions have a number of health benefits, mainly due to their high antioxidant content and sulfur-containing compounds. Eating onions has anti-inflammatory effects, while reducing the risk of cancer, lowering blood sugar and improving bone health.

1. Nutritional value

Onions are bulb-shaped bulbs, also known as onions or onions. Onions grow underground, are grown worldwide, and are closely related to chives, garlic, and green onions. This is a key ingredient in many dishes, processed in a variety of ways, from baking, boiling, frying, roasting, stir-frying, rolling dough or even eating raw. Although, there are different sizes, shapes and colors, the most common type of onion is usually white. Depending on the variety and season, the flavor of onions ranges from mild and slightly sweet, to very spicy and pungent.
Raw onions are very low in calories, only about 40 calories per 3.5 ounces (100 grams). One fresh onion is 89% water, 9% carbs, and 1.7% fiber, with a small amount of protein and fat. Specifically, the key nutrients in 100 grams of raw onions include:
Calories: 40 Water: 89% Protein: 1.1 grams Carbs: 9.3 grams Sugar: 4.2 grams Fiber: 1.7 grams fat: 0.1 grams

1.1. Carbs

Carbohydrates make up about 9 - 10% in both raw and cooked onions, mainly of simple sugars, such as glucose, fructose, sucrose, and fiber. In 100 grams of onion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.

1.2. Fiber

Onions are a good source of fiber, accounting for 0.9 - 2.6% fresh weight. This root vegetable is rich in healthy soluble fiber fructans. In fact, it is one of the main food sources of fructans.
Fructans are called prebiotic fibers, which are responsible for feeding the beneficial bacteria in the gut. As a result, short-chain fatty acids (SCFAs) - like butyrate, are formed and help improve colon health, reduce inflammation and limit the risk of colon cancer.
However, fructans are considered FODMAPs, which can cause gastrointestinal symptoms in susceptible individuals, such as people with irritable bowel syndrome (IBS).

1.3. Vitamins and minerals

Onions contain quite a few vitamins and minerals, including:
Vitamin C: An antioxidant, essential for immune function, and helps maintain skin and hair health. Folate (B9): As a water-soluble B vitamin, essential for cell growth and metabolism, especially important for pregnant women. Vitamin B6: Found in most foods, is involved in the formation of red blood cells. Potassium: This essential mineral has blood pressure-lowering effects and is important for heart health.

1.4. Other plant compounds

Antioxidants and sulfur compounds are what contribute to the health benefits of onions. Onions are one of the main dietary sources of flavonoids, particularly the compound quercetin.
The most abundant plant compounds in onions include:
Anthocyanins: A powerful antioxidant and pigment, found only in red or purple onions. Quercetin: As an antioxidant flavonoid, may lower blood pressure and improve heart health. Sulfur compounds: Mainly sulfides and polysulfides, have protective effects against cancer. Thiosulfinates: Has the ability to inhibit the growth of harmful microorganisms, while preventing the formation of blood clots. In particular, red and yellow onions are richer in antioxidants than other types. In fact, yellow onions may contain about 11 times more antioxidants than white onions. However, cooking methods can significantly reduce levels of some antioxidants.

2. Health Benefits of Onions

Around the question "Is it good to eat onions?", studies have shown that onions have powerful antioxidant and anti-inflammatory properties. In addition, in the list of what are the benefits of eating onions, there are also the following advantages:

2.1. Regulating blood sugar

Type 2 diabetes is a common disease, characterized mainly by high blood sugar. Animal studies show that eating onions can lower blood sugar.
Similar results have also appeared in humans. A study of patients with type 2 diabetes showed that eating 100 grams of raw onions per day significantly reduced blood sugar levels. It is theorized that eating raw onions can help control both type 1 and 2 diabetes, but more research is needed to fully prove it.

2.2. Improve bone health

Osteoporosis is a common health problem, especially affecting postmenopausal women. Adhering to a healthy diet is one of the main preventive measures.
Animal studies reveal that onions help protect against bone loss, possibly even increasing bone mass. One large study in women over the age of 50 found that eating onions regularly was associated with increased bone density. Further research indicates that eating certain fruits, herbs, and vegetables, including onions, may reduce bone loss in postmenopausal women.

2.3. Reduce the risk of cancer

Cancer is a common disease characterized by uncontrolled cell growth. It is one of the leading causes of death in the world. Observational studies show that eating a lot of onions is associated with a reduced risk of

3. Potential disadvantages

Notably, eating onions can lead to bad breath and create an unpleasant body odor. There are also a few other disadvantages that make this vegetable unsuitable for some audiences.

3.1. Onion intolerance and allergies

Onion allergy is relatively rare, but intolerance is more common. Typical onion intolerance symptoms are gastrointestinal upset, such as stomach pain, heartburn, and bloating. Some people may experience an allergic reaction from touching onions, regardless of whether they are allergic to them or not.

3.2. FODMAP

Onions contain FODMAPs - a type of carbs and fiber that many people cannot digest. This leads to unpleasant symptoms such as bloating, cramps, and diarrhea. People with IBS are often intolerant to FODMAPs, so onions should be avoided.

3.3. Irritation of eyes and mouth

The most common problem when preparing and cutting onions is eye irritation and tearing. This is because when cut, onion cells release a gas called lachrymatory (LF). They activate nerve cells in the eye, causing a stinging sensation. Then, tears are naturally produced to wash away these irritants.
A tip is that you should leave the root of the onion while cutting to reduce irritation. Onion root has a higher concentration of these substances than the stem part. Cutting onions under running water can also prevent this substance from getting into the air and getting into your eyes.
The lachrymatory factor is also the cause of your burning sensation in your mouth when you eat raw onions. This unpleasant feeling can be limited or completely eliminated by onion processing.

3.4. Dangerous for pets

Although onions are a healthy option in the human diet, many people don't know what effect eating onions can have on animals. In fact, this tuber can kill a number of animals, including dogs, cats, horses, and monkeys.
The main culprits are sulfoxides and sulfides, which cause Heinz body anemia. This disease causes the red blood cells of the animal to be damaged, leading to anemia. Be sure not to let your pet play with or eat onions, and keep anything flavored with onions out of their reach.
Thus, to answer the question, is it good to eat onions, experts say onions are a vegetable with many health benefits, thanks to their abundance of antioxidants and sulfur-containing compounds. Eating onions may improve bone health, reduce blood sugar and cancer risk, but more research is still needed. On the other hand, they can cause digestive problems in some people. If you love onions, you can add this ingredient to your healthy diet.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

References: webmd.com, healthline.com