Onions: Health Benefits and Nutrition Facts
The Top Health Benefits of Onions
Onions are part of the Allium family and have incredible health benefits thanks to the high amount of antioxidants and sulfur-containing compounds!
Calories: Consisting of 89% water, onions are extremely low in calories – 40 calories per 100 grams / 3.5 ounces.
Fiber: Onions are rich in healthy soluble fibers called fructans, also known as prebiotic fibers. Prebiotic fibers feed the good bacteria in your gut. (The not so good side effect for some people is that this may also cause digestive problems, although harmless, it could be a discomfort.)
Vitamin C: This antioxidant boosts the immune system and helps maintain your hair and skin.
Folate (B9): Folate is vital for cell growth and metabolism (pregnant women especially need a higher dose of folate)
Vitamin B6: B6 is essential for the production of red blood cells.
Potassium: This mineral promotes a healthy heart and helps lower blood pressure.
Anthocyanins: Found only in red or purple onions (which gives them the purple/reddish color), anthocyanins are a type of flavenoid, a type of compound with powerful antioxidant effects. Anthocyanins fight free radicals and offer anti-inflammatory, anti-viral and anti-cancer benefits.
Quercetin: This antioxidant flavonoid helps lower blood pressure and supports a healthy heart.
Sulfur compounds: Sulfur is the third most abundant chemical in the human body! Sulfur is vital for the synthesis of several key proteins, such as glutathione, which is a potent antioxidant that protects your cells from damage. (Fun fact: sulfur is used in dandruff shampoo!)
Thiosulfinates: Sulfur-containing compounds may help inhibit the growth of harmful microorganisms and prevent blood clots.
Good to Know
Red and yellow onions are richer in antioxidants other types of onions. It is believed that yellow onions contain about 11 times more antioxidants than their white cousin!
Also note that cooking onions can reduce the levels and effectiveness of the antioxidants in onions, so to get the all the powerful health benefits of onions, use them as a garnish to dress up your dishes and boost your health.
How to keep your eyes from burning?
Here’s a quick tip – I used to be a prep cook at a Mexican restaurant long ago and had to peel and dice and chop literally more than 150 pounds of onions per day! My eyes were on fire! Soak them in cold water with the skin on before peeling them. Dry them though first before you start to cut them – the moisture and water on the cutting board could actually make it worse if you don’t work quickly enough.
What are All the Different Types of Onions?
Learn about the different varieties of onions here.
