Hello dear welcome back to health sastra. In this blog I share my deep research about the benefits of onions. It is a natural vegetable that globally cultivated and consume widely. Onion rich in bio active compound such as flavonoids, fructans and onion have high level of antioxidants, anti inflammatory, antimicrobial properties. Read this article to know about the evidence and research based health benefits of onions and how onion contribute in human health.

Nutrition of onion

Here are the nutrition value of onion according to 100 gram of raw onion .

• Calorie 40 kcal
• Carbohydrates 9.34 grams
• Sugar 4.24 grams
• Dietary fiber 1.7 grams
• Protein 1.1 grams

Benefits of onions

Here are some proven and evidence based health benefits of onions.

Protect against chronic diseases

Chronic disease like cancer, diabetes and nervous system disorder are linked with chronic oxidative stress. The active compounds of are help to inhibit DNA damage, and reduce the risk of disease. Red onion is the best for protect against disease it have high anthocyanin content, that is superior than yellow and white varieties onion.

Blood pressure

If you suffering with hypertension then you can consume onion it is help to reduce high blood pressure. Onion contains sulfur compounds that promote the nitric oxide production, this relaxed body vessels and nerves and reduce hypertension. Consuming 100 grams of raw onion daily for eight weeks can lowering your blood pressure 15-20 percent.

Increase immunity power

Onion have antimicrobial properties that will help to increase immunity and fight against cold, cough and seasonal flu germs. Onion stimulate the growth good gut bacteria which regulate the immune response. The spicy spell of onion help to open the blocked nostril.

Diabetes management

Onion improve insulin sensitivity, extract of onion improve glucose uptake in skeletal muscles by activated protein kinase, it is a regulator of metabolism. A study in 2021 found that diabetic rats fed onion powder for four weeks and experienced 25% reduction of blood glucose level.

Heart health

Onion contains anti oxidants compound that reduce the risk of heart disease by fighting inflammation and lowering the cholesterol level. Onion anti inflammatory properties alleviate respiratory condition. In traditional medicine, onion syrup used to reduce cough severity and bronchial congestion.

Side effects of onion

Onion is generally safe for every one but some individuals experience many type of problems after consuming onion. Below the side effects are mentioned:

• Gastrointestinal Disease
• Allergic Reaction
• Irritation
• Bleeding Risk

How to use onion

You can consume onion in several way below the process are mentioned

• Raw: You can consume red and white raw onion as a salad, just sliced properly and mix with other vegetables and ingredients.
• Cooked: Caramelizing onion is good to taste and have same benefits as raw onion. Use low heat and avoid high heat frying pan.

Daily intake of onion

According to USDA’s MyPlate guideline 2 to 3 cups of vegetables are important for adults. For onion you can consume one slice everyday or 100 to 200 mg onion peel extracts.

Conclusion

Onions are a functional food with multifaceted health benefits, validated by extensive scientific research. Their bioactive compounds offer protection against chronic diseases, enhance immune function, and support metabolic health. Incorporating onions into daily diets-whether raw, cooked, or as extracts-can serve as a cost-effective strategy for disease prevention and health optimization. Thank you for reading this post benefits of onions till the end. Stay connected with Health Sastra.