Onion and Health Benefits

Onion is truly amazing nutrient-dense to provide health benefits

Onion is vegetable that amazingly provides significant for human health being been certain kinds of unique benefits. It contains a member of the allium genus with flowering plants comprised garlic, shallots leeks and chives. It offers many vitamins, minerals, and potential plant including promoted health in such various ways. Since ancient times, onion was recognized that it belongs to medicinal properties that had been used for treating several ailments such as headaches, heart disease and mouth sores.    

Onion is packed with nutrients. It produces amazing nutrient-dense that is low calorie, still it is truly high in vitamins and minerals. Note, one medium onion contains just 44 calories, but carries a great dose of vitamins, minerals, and fiber. In particular, it has high vitamin C, a nutrient tangled with regulating immune health, collagen production, tissue repair and iron absorption. As traditional practice, vitamin C performs truly powerful antioxidant in the body being protected the cells against damage led to unstable molecules namely free radicals. It far beyond has rich vitamin B group such as folate (B9) and pyridoxine (B6). These vitamins play a crucial role in metabolism, red blood cell production and nerve function.          

Onion, beyond this, is a good source of potassium being often been lack of many people in daily life and health. Based on potassium intake of Americans, it has to be just over half the recommended daily value (DV) of 4,700 milligrams. Relied on health of some organs, normal cellular function, fluid balance, nerve transmission, kidney function muscle contraction all need potassium.         

Onion may provide benefit for heart health. it has antioxidant and mixes that combat inflammation, reduce triglycerides and make low cholesterol levels; indeed, all of which may bring heart disease with low risk. Due to its potential anti-inflammatory properties, it may decrease high blood pressure and prevent blood from clots. Truly fact, it has been highly concentrated on quercetin that is a flavonoid antioxidant. Because of its potential anti-inflammatory properties, it may reduce heart risk factors, for example, high blood pressure. With study of 70 overweight people, it may control high blood pressure associated with dose of 162 milligrams per day. Note, quercetin-rich onion extract expressively reduces systolic blood pressure by 3-6mmHg in comparison with a placebo.            

Onion has been indicated as low cholesterol levels. In study of 54 women with polycystic ovarian syndrome, we consume big amounts of raw red onions i.e. 40-50 grams per day if overweight and 50-60 grams per day if obese for eight weeks decreased entire and bad LDL cholesterol in comparison with controlling group. In addition to this evidence for animal studies, onion eating may lower risk factors such as heart disease that is inflammation, high triglyceride levels and blood clod formation.      

Onion may be loaded with antioxidants. Its antioxidants are mixes that prevent oxidation and the process that causes cellular damage and contributes disease, for example, cancer and diabetes and heart disease. In identifying of onion, it is the best source of antioxidants. Note, it has over 25 diverse varieties of flavonoid antioxidants. For instance, red onion produces anthocyanin being been special plant pigment in the flavonoid family related to red onion with its deep color. Many studies have introduced that those who consume more foods rich in anthocyanin face lower risk of heart disease. In de facto, a study in 43,880 men indicated that habitual intakes as high as 613 grams daily of anthocyanin had been linked to a 14% lower risk of nonfatal attacks. Other studies with 93,600 women, those who got the highest intake of anthocyanin-rich foods were 32% less likely to face a heart attack than women who got lowest intake. Besides, anthocyanin has been seen that it may protect against certain types of cancer and diabetes.                 

Onion may have cancer-fighting compounds. If we eat allium genus such as onion and garlic, it may be correlated to lower risk of certain cancers i.e. stomach and colorectal. Linked to 26 studies, those who consumed the highest amount of allium vegetables were 22% less likely to be detected with stomach than those who consumed the least amount. Furthermore, the 16 studies of 13,333 demonstrated that participants who got the highest onion intake were 15% risk reduction of colorectal cancer in comparison with those who got the lowest intake.  Note, the cancer-fighting properties contain the sulfur compounds and flavonoid antioxidants identified in allium vegetables. For instance, onion offers onionin A, a sulfur-containing composites that has been indicated to reduce tumor progress and to slow the spread of ovarian and lung cancer in test-tube studies. In short, onion has fisetin, and quercetin, flavonoid antioxidants being been prevented tumor growth.

Onion may control blood sugar in body. If we regularly eat onion, it may help manage blood sugar that is important for those who are faced with diabetes or prediabetes. In study of 42 people with type 2 diabetes, it might provide us that if we ate 3.5 ounces or 100 grams of fresh red onion, it might lower fasting blood sugar levels by around 40mg/dl after being ate four hours. Beyond a study with human, multiple animal studies indicated that onion having may get advantage of blood sugar control.        

Onion in a study indicated that when diabetic rats fed food having 5% onion extract 28 days practiced, those rats might lower fasting blood sugar and had considerably decreased body fat the control group. Furthermore, specific complexes identified in onion, for example, quercetin and sulfur complexes hold antidiabetic effects. Certainly, quercetin was interacted with cells in small intestine, pancreas, skeletal muscle, fat tissue and liver to eradicate whole-body sugar regulation.            

Onion may boost bone density. Various other foods such as onion may help assist strong bones although dairy obtains much of the credit related to boosting bone health. In 24 middle-aged and postmenopausal women a study illustrated that those who ate 3.4 ounces (i.e. 100 milliliters) of onion juice every day for eight weeks had boosted bone mineral density and antioxidant activity in comparison with a control group. Besides, in 507 perimenopause and postmenopausal women it identified that those who consumed onion at least once a day had 5% greater total bone density than individuals who consumed them once a month or less than this.           

Onion, in the other study, proved that older women who most often consumed onion reduced their risk of hip fracture by greater than 20% in comparison with those who consumed it. In several concepts of onion, the onion may help decrease oxidative stress, boost antioxidant levels and reduce bone loss that may protect against osteoporosis and boost bone density.

Onion may deal with antibacterial properties. It may fight potent dangerous, for example, Escherichia coli (i.e. E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (i.e. S. aureus) and Bacillus cereus. In addition, onion extract was revealed to prevent the growth of Vibrio cholerae and it is a bacterial that is a significant public health concern in the world developing countries. What’s more, quercetin extracted from onions is likely to be a mainly powerful way to combat bacteria.          

Onion via a test-tube study indicated that quercetin extracted from yellow onion skin positively prevented the growth of Helicobacter pylori (i.e. H. pylori) and Methicillin-resistant Staphylococcus aureus (i.e. MRSA). H. pylori is a bacteria including stomach ulcers, and certain digestive cancers as MRSA is likely antibiotic-resistant bacterium that leads to infections in diverse parts of the body. Lastly, in another test-tube study showed that quercetin smashed the cell walls and membranes of E. coli and S. aureus.   

Onion may boost digestive health. It is truly rich source of fiber and prebiotics that is essential for optimal gut health. Prebiotics are non-digestive types of fibers being been destroyed by beneficial gut bacteria. Note, gut bacteria feed prebiotics and made short-chain fatty acids such as acetate, propionate and butyrate. In the study, it has been indicated that these      short-chain fatty acids toughen gut health, boost immunity, lower inflammation, and improve digestion. In addition, having foods rich in prebiotics may help increase probiotics, for instance, Lactobacillus and bifid-bacteria strains being benefitted toward digestive health. In other words, a diet rich in prebiotics may improve the absorption related significant minerals such as calcium that may enhance bone health. In short, onion is mainly rich in the prebiotic insulin and fructooligosaccharides being helped increased the number of friendly bacteria in the gut and improve immune function.     

Onion, conclusion, provides the health benefits that are quite impressive. Accordingly, the onion is loaded with nutrient-packed vegetables being been powerful complexes led to reduce the risk of heart disease and various cancers. It contains antibacterial properties and promotes digestive health that may deal with immune function. Besides, it is multipurpose and may be heighten the flavor of any savory dish. In short, inserting onion into diet may be an easy way to benefit the overall health.      

https://www.healthline.com/nutrition/onion-benefits#TOC_TITLE_HDR_6


Chamroeun Keo

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