Plus, onions and garlic are a low-calorie way to add flavor to a dish without resorting to ingredients like butter and salt. Garlic and onions — which are part of the allium family, along with shallots, leeks and chives — have so many health properties that they are often considered medicinal foods, especially in healing traditions like Ayurveda. Allium vegetables are rich in organosulfur compounds, which preliminary research suggests may be beneficial for lowering cholesterol and blood pressure and helping to prevent chronic conditions including cancer and cardiovascular disease.
Some research suggests that raw garlic may provide the most health benefits, so some scientists recommend letting raw crushed or chopped garlic stand for at least 10 minutes before cooking, to allow enzyme-catalyzed reactions to occur before preparation. Allium vegetables also contain phytochemicals, or chemical compounds in plants that can influence bodily processes.
Research suggests that phytochemicals, including those in allium vegetables, may improve immune health and reduce the risk of developing cancer by preventing inflammation, cell damage and DNA damage, according to the American Institute of Cancer Research. Studies have also suggested that garlic and onions have anti-bacterial and anti-viral properties.
A research review found that prebiotic fiber, like that in garlic and onions, may be even better for your gut than the fiber in some fruits, vegetables and whole grains.
Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of the body. Onion is one such vegetable that contains various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.
In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores. Here is a look at why you should be eating raw onions daily. The flavonoids in onion help in reducing bad cholesterol in the body and thiosulfinates are known to keep the consistency of the blood right as they make the blood thinner. Due to this, the risk of heart attack and stroke reduces.
A study in the Asia Pacific Journal of Clinical Oncology compared people with colorectal cancer with people who did not have the disease. Moreover, one cup of chopped onions provides at least As an antioxidant, this vitamin helps counter the formation of free radical compounds that have links to cancer.
Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants.
These antioxidants inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes and heart disease. According to the U. Calcium helps in maintaining strong bones, so adding onion to your salad can result in better bone health. It is believed that onions help reduce oxidative stress, boost antioxidant levels and decrease bone loss, which may prevent osteoporosis and boost bone density. Vitamin A, C, and K in onion helps to get rid of pigmentation and protects you from harmful UV rays as well.
As a good source of vitamin C, onions may support the building and maintenance of collagen, which provides structure to skin and hair.
Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes. Specific compounds found in onions, such as quercetin and sulfur compounds, possess anti-diabetic effects. Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.
Onions are rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function. Furthermore, a diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox.
Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing. One cup of chopped onions also provides at least As an antioxidant , this vitamin helps counter the formation of free radical compounds that have links to cancer.
One review from found a general relationship between an increased consumption of allium vegetables and a reduced risk of cancer , especially cancers of the stomach and gastrointestinal tract. The authors note that there are compounds called organosulfurs in onions, some of which suppressed aspects of tumor growth. However, they conclude that not all organosulfurs have antioxidant properties.
Further research is necessary to confirm which compounds in onion have protective effects against cancer. The review also highlighted gaps in the research to date. The authors suggested that onions and other allium vegetables do not prevent cancer in isolation but work in tandem with other lifestyle factors to reduce the risk.
They also advised that while research has revealed some associations between allium vegetable consumption and reduced cancer risk, the amount that a person needs to consume to get the maximum benefit is not yet clear. As a good source of vitamin C, onions may support the building and maintenance of collagen. A review found that quercetin, a compound in onion skin, had links to lower blood pressure when the researchers extracted it and administered it as a supplement.
However, the study did not examine the potential effects on blood pressure of eating onion as part of the diet rather than taking quercetin in supplement form. Onions are a nutrient-dense food, meaning that they are high in vitamins, minerals, and antioxidants while being low in calories.
One cup of chopped onion provides :. Onions are a good source of the following nutrients , according to the recommended daily allowance RDA and adequate intake AI values from the Dietary Guidelines for Americans :. However, some people may have an allergy or intolerance to onions. Anyone who experiences a reaction after eating them should be sure to seek medical attention. Read more about the symptoms of food allergies here. Onions have a reputation for making people cry during the cutting or chopping process.
This response occurs due to the presence of a gas called syn -Propanethial-S-oxide. This chemical is a compound liquid that acts as a lachrymatory agent, meaning that it causes tears or stings the eyes.
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