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Introduction
Many condiments are normally used widely in all households all year round and one of the important ones is onions. They are highly nutritious and have been associated with several benefits such as improved heart health, and bone density and promoted healthy digestion. Mostly at times, the green leaves and mature and immature bulbs are usually eaten raw or may be used in the preparation of vegetables.
Onions are used for seasoning food, soups, and sauces. According to the research done, onion in a diet helps in preventing ailments and other heart diseases. The onion bulb contains calcium, phosphorus, and carbohydrates. Continue reading to find out more about the health benefits of onions
History and Background of Onions as a Food and Medicine
Onions are one of the oldest vegetables cultivated in our history. Its origin is Central Asia, and that is where it spread across the entire world and that is where it was not that strange to see onions enter into the religious ceremonies of several ancient civilizations.
In Egypt, onions symbolized endless life, and eternity and that is why many Egyptians used them in burial ceremonies, especially during the funerals of Pharaohs. With all that popularity, onion became more and more present in the records that were in written form of the history of humans. It was used as one of the most important treatments for various heart, digestion and not to forget common illnesses as per the medical documents of Charaka Samhita in the 6th century BC.
Moreover, after Europe entered into the dark and middle ages that are after the fall of the Roman Empire whereby the main sources of food for the entire country were cabbage and onions, onions were largely used for both food and also as a medicinal remedy. It even became more valuable than money. That is a bit of the history of onions. But did you know that there are different types of the nutritional value of onions? Have a look below.
Nutritional Value Of Onions
Onions are rich in fibers, potassium, calcium, sulfur, vitamin B, and vitamin C, and they are low in fat, sodium, and cholesterol
Every small onion contains about 28 calories and 7 grams of carbs. They are also rich in vitamins A, B6, B-complex, and C as well as potassium, folate, and without forgetting iron. Onions are also good sources of polyphenols, phytochemicals, and sulfuric compounds.
And now, we head to the real deal.
What Are The Health Benefits Of Onions?
The two phytochemical compounds in onions namely Allium and allyl disulfide have been found to assist in regulating blood sugar, healing infections, reducing inflammation, and lowering the risk of several types of cancer. Below here is a quick look at the extraordinary benefits of onions for health:
1. Fight Cancer
According to the study that was conducted by the University of Guelph, red onions are the most effective in destroying colon and breast cancer cells. These onions have high levels of two compounds namely anthocyanin and quercetin which do contribute highly to this characteristic. Onions activate the pathways that stimulate the cancer cells to kill themselves y making the environment unfavorable for cancer cells to inhibit their growth.
As a preventive measure, you are advised to have your burgers garnished with red onions.
2. Lower Blood Sugar Levels
It was found that onions exhibited a positive effect only when taken with metformin, the antidiabetic drug. Through the same study, it has been proven that extract from onions helps lower blood sugar levels.
3. Improve Heart Health
Onions are rich in organosulfur which helps in preventing heart disease. Also, the flavonoids in red onions can contribute to heart health.
The quercetin in onions offers both anti-inflammatory and antioxidant properties that promote health. Furthermore, they are an essential part of French cuisine and are believed to be responsible for the low incidences of heart disease among the French despite their high-calorie diet.
Onions also avert the blood platelets from sticking to each other which can lead to clotting and eventually heart attacks
4. Promote Healthy Digestion
A fiber that is present in onions known as inulin acts as a food source for beneficial bacteria in the intestines. This fiber helps your body maintain good levels of healthy bacteria after consumption. Furthermore, the phytochemicals in onion can prevent the risk of gastric ulcers.
The natural prebiotics in onions can also help ease constipation. They are also believed to help treat stomach worms and stomach aches.
5. Prevent Inflammation And Other Allergies
Onions have antibiotic effects that can fasten wound healing. Also, they help in the treatment of allergies by preventing the cells from releasing histamine. Moreover, cooking with onions can help open and drain your sinuses.
6. Improve Immune System
Onions have selenium which prevents excessive immune response which can have adverse effects and also which stimulates immune function. They are also considered herbal medicine in Russia whereby they are used to treat flu and colds.
Another study has shown that sleeping with onions underneath your feet, and placing them in your socks helps in eradicating infection and hydrates your body. This may be due to the nerve endings of all organs of the body that could be on the feet.
Tips For Cooking With Onions
Onions are one of the most used versatile ingredients in the world. Just because you have full access on hand does not mean you know how to cook with them perfectly every time. We have collected all the most important information on cooking with onions just from shopping and bringing it to you in one place.
Use the right onion for the job.
Store your onions properly.
Cut, dice, or chop your onions evenly.
Wear contacts if you have them.
Add salt to your onions to help break them down.
Take the time to truly caramelize your onions.
Use oil to caramelize your onions.
Conclusion
Onions are a root vegetable with many benefits. They are highly rich in antioxidants and sulfur-containing compounds and some of which may have several positive effects.
Although there is still a need to carry out more research, Onions have been linked to improved bone health, lower blood sugar levels, and also reduced risk of cancer.
If you enjoy using them, they can be a highly valuable component of a healthy diet.
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