World-famous chef Julia Child once said “I cannot imagine a world without onions” and this stands true. Even though Onion rates are touching sky these days but we cannot imagine a day without onions. Historically, onions come 3500 years back and since then plays a very important role in our day to day lives.
Leaving people in teary eyes, onions work as a miracle in the body.
Being a staple food of many civilizations, it has not received much attention because of some high profile foods like pomegranate, red wine, green tea. However, onions have proved themselves equally important amongst all of them. Onions are most versatile which can be used in almost all dishes and recipes.
In this article, we will see what happens to your body if you include onions in your daily diet. The inclusion of this superfood daily can surely make amazing changes to your body.
1. Loaded with amazing nutrients:
Onions are rich in some amazing antioxidants like quercetin, phytochemicals like allyl disulfide and allium which are converted into allicin after ingestion. Sulfur in onion is the major nutrient that shows many health benefits. Many other antioxidants are present in onion which performs different functions.
They are also rich in B vitamins like folate and pyridoxine. A good amount of Vitamin C is also present which helps in iron absorption and is itself a very powerful anti-oxidant.
2. Healthy heart:
According to research published in the journal of thrombosis, onions act as a natural blood thinner, thus preventing the formation of plaques and reducing the incidence of atherosclerosis. Also, reduces the onset of hypertension at an early age. Further, regular consumption of Sulphur also keeps blood cholesterol levels in control. People consuming onions on a regular basis have shown to reduce the LDL levels. Studies have shown a reduction in blood pressure by 3-6mm/Hg.
3. Amazing antioxidants:
Red onions get their deep red color due to the anthocyanin pigment which itself is strong anti-oxidant which helps to diminish the free radicles produced in our body. Various studies have shown that people who consume anthocyanin-rich foods have reduced the risk of heart attacks and strokes. Along with this, quercetin and Sulphur compounds are also major antioxidants.
4. Contain cancer-fighting compounds:
Allicin present in onions has shown to reduce the risk of cancers especially colon cancers. Sulfur in onions diminishes the growth of tumors. Also, they contain fisetin, quercetin, flavonoids which show the growth of cancerous tumors.
5. Helps to control the blood sugars:
Quercetin helps to control the blood sugar levels as this compound interacts with the pancreatic cells secreting insulin. Moreover, Vitamin C also plays a role here.
6. Excellent summer food:
Onions act as coolants when it is extremely hot. In Indian culture, there is a practice of placing onion bulbs on the forehead when a person comes home from outside in summers. Also, onions are used to treat heatstroke in summers.
7. Reduced bone breakdown
Various studies have shown that people who consumed 100ml of onion juice daily have reduced the risk of bone breakdown. It reduces the chances of osteoporosis and hip breakdown in older women.
8. Have anti-bacterial property
Quercetin in onions helps to fight many dangerous bacteria like E.coli, Staphylococcus aureus, bacillus cereus and many more. Also, it inhibits the growth of H.pylori, bacteria that are responsible for stomach ulcers. People who consume onions on a regular basis in food or drink juice have a reduced rate of microbial and bacterial infections. Sulfur also acts as an active compound in quenching the bacterial multiplication.
9. Boosts digestive health
Onions are rich in fiber and prebiotic therefore boosts gut health. Allicin compound helps in better digestion and reduces the risk of colon cancer too. Onions are rich in prebiotic especially inulin and fructooligosaccharides.
10. Helps in weight reduction
Being low in calories, high in fiber and vitamin C content, onions can be eaten as much as you want without any fear. In fact, they will help to burn fat cells and help in weight loss. Women with PCOD/PCOS have also shown a reduction in weight loss as well as have started the normal functioning of the ovaries.
In spite of these health benefits, onions leave a very peculiar smell and after taste which people hate. To curb this side -effects below tips can be used:
- Frequent gargling the mouth with warm water
- Drinking lemon water immediately will freshen up the mouth and reduce after taste.
- Adding a pinch of salt on raw onions if using it in the salad.
- Adding a pinch of black pepper
- Onions can be used in various ways and in different cuisines as well.
- Onions can be eaten raw in salads with some salt and black pepper which acts as an appetizer.
- Used in curries especially in meat, chicken, and other Non- veg curries.
- It makes gravies thick and tasty.
- Used in vegetable curries as well.
- Onions can be used as a stir fry in different dishes
- It can be used in healthy vegetable and onion combination soups.