One onion a day could keep you away from diseases, it is very nutritious and with great health benefits. And that is what gives it its “characteristic aroma”, it is precisely what makes it so effective. Onions are part of the “allium” family of vegetables and herbs, which also includes chives, garlic, chives and leeks.
How are onions
The onions can vary in size, shape, color and flavor. Red, yellow and white are the most common types of onions. The flavors can vary from sweet and juicy to mild to strong, spicy and sour, often depending on the season in which they are produced and consumed. It is estimated that 105 billion onions are harvested every year throughout the world.
Now we will see what its benefits are but among the main ones, we can say that consuming onions reduces the risk of suffering from several types of cancer, which improves the mood and the maintenance of the health of the skin and hair.
Nutritional value of the onion
Onion is a food rich in nutrients, which means that while they are low in calories and are rich in beneficial nutrients, such as vitamins, minerals and antioxidants.
A cup of chopped onion contains about
15 grams of carbohydrates
0 grams of fat
0 grams of cholesterol
3 grams of fiber
7 grams of sugar
2 grams of protein
10% or more of the daily value of vitamin C, vitamin B-6 and manganese.
Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and quercetin antioxidants and sulfur.
The Health Benefits of Onion
1. Protect the heart
It is one of the most powerful cardio protectors that exist in nature. The presence of the enzyme alinasa and sulfides that have the characteristic of thinning the blood, help to reduce the levels of “bad” cholesterol, maintains the elasticity of the arteries and cleanses the fat. A study from the University of Pennsylvania says that eating a medium onion a day reduces cardiovascular risk and cholesterol by 15%.
2. Allied against diabetes
Onions are rich in glucokinin, a substance that lowers the level of sugar in the blood. According to Juan T. Copán, author of the book Health for garlic and onions, the habitual consumption of fresh onions reduces blood sugar levels and stimulates the segregation of pancreatic juice, that is, it helps eliminate toxins from the blood sugars.
3. It favors the digestion
The quinine that contains the onion stimulates the liver, the vesicle, the pancreas and favors the functions of the stomach, in addition, it has a neutralizing effect of the acids and activates the secretion of the gastric juices that favor the health of the intestinal flora. The cooked onion has laxative properties.
4. Strengthens defenses
The onion is rich in sulfur compounds that are part of its essential oil and are responsible for its characteristic smell and taste. The allyl propyl disulfide they contain contributes to the increase in the production of red and white blood cells, which increases the defensive effectiveness of our organism, it also provides bactericidal and fungicidal properties that help eliminate many viruses and prevent their development.
5. It is diuretic
A food with diuretic virtues is one that improves and facilitates the excretion of urine. A scientific study of the Journal of Medicinal Food verified the capabilities of the onion to efficiently activate the function of the kidneys and facilitate the elimination of fluids in the body.
6. Against cancer
A group of scientists from the Autonomous University of Madrid discovered that the outer skin of the onion is rich in a group of substances that help prevent cancer. The sulfur compounds, quercetin and selenium would be useful in the prevention of cancer because of their antioxidant effects.
7. Respiratory ailments
The onion is one of the most traditional, effective and recognized remedies for colds, flu, colds, bronchitis, nasal congestion, since it facilitates expectoration, calms the cough and cleanses the respiratory tract. They have antiviral and bactericidal properties, which helps the user to increase their defenses.
8. For impotence
The poet Ovidio recommended its consumption and indicated that in the case of men, onions added virility, and in women, they purified the blood. According to Juan T. Copán author of the book Health for garlic and onion, is a blood constituent that helps the penis irrigation is better; hence, it is considered an aphrodisiac.
9. Slimming properties
The onion does not have any specific slimming property but it plays a very important role in diets to lose weight, since it has the ability to act on cholesterol and triglycerides, reducing their levels. It has low energy content due to its high percentage of water and its low-fat content.
10. Friend of the skin
Seldom do we speak of the great healing and emollient power of the skin onion. The sulfur compounds that it contains are specially indicated to keep the skin healthy. It is used topically to reduce wrinkles on the face, eliminate acne, stimulate the hair follicle, eliminate dandruff, preserve hair, and disinfect wounds, among others.
11. Prevents anemia
The onion has anti-anemic properties, as it provides phosphorus, iron, and vitamin E, properties that help replenish blood loss and regenerate red blood cells.
12. Helps control hypertension
Containing potassium, the onion helps eliminate excess fluid and reduces the risk of gout, hypertension and kidney stones.
13. Help to lose weight and control weight
The onion is perfect for inclusion in the diet, either to lose weight or for other health issues. Due to its low caloric value and its high fiber content, it is ideal to aid a weight loss diet, since it improves intestinal transit and cleanses and eliminates toxins, thus avoiding fluid retention. In addition, eating onions gives one the feeling of fullness.
14. for pregnant women and children
Thanks to its high folate content, it is ideal for pregnant women and children since it helps the growth and proper development of the fetus in the first weeks of pregnancy.
15. It has antioxidant
The onion has antioxidant powers because it contains, vitamins A and C, sulfur and flavonoids, such as quercetin and anthocyanin.
16. Helps fight constipation
By combining the cleaning of the digestive system with the elimination of toxins and their amount of fiber, the onion is key to fighting constipation.
17. Hair treatment
If you wash the hair with the juice of the onion you will help to eradicate dandruff and to prevent or stop the fall of the hair.
3 home remedies based on onion
For flu or cold: 4 onions are allowed to marinate for 24 hours in a liter of warm water. Take a cup between meals and before bedtime.
For diabetes: the previous preparation, at a rate of one cup a day in the morning fasting helps to reduce the level of glycemia.
The onion in the kitchen
The onion is unpredictable in the kitchen and is one of the most used condiments in the Mediterranean culinary culture. Thanks to its juiciness, this food allows cooking with very little oil and water. Pickled, fried, breaded, boiled, baked or raw, the onion is delicious. By cooking food well, the loss of nutrients is minimized and the dish lightened, making it easier to digest.
A good base of chopped onion or cut in julienne on a light background of oil, preferably olive, is always a good start to prepare any stew, a stew or the filling of a cake. An important detail is to add the onion when the oil is hot enough, but before it starts to smoke. This prevents oil from getting soaked and its structure is broken.
Before adding any other ingredient it is necessary, in most recipes, for the onion to reach a certain degree of cooking. The idea is to wait for the moment when it becomes transparent. Otherwise, some ingredients, such as tomatoes, stop the cooking process and prevent the onion from releasing all its flavor and cooking enough.
Delicious raw and cooked
The onion makes the ingredients of the dish integrate with each other, harmonizing their flavors. Its juiciness is also useful in the preparation of fillings and baked recipes since it prevents them from drying out and gives them a smoothness. A simple onion roasted in the oven and well-seasoned is one of the tastiest and simplest dishes to prepare. If it is used raw it is very refreshing and, of course, an ideal ingredient in the preparation of salads. With tomato, olives and a little olive oil, it is excellent.
To soften it, just leave it for a few minutes in maceration, with a little salt and a splash of vinegar. It can also be served, simply, with a little lemon and some chopped parsley, as they are used to in some Arab countries. This affinity with vinegar makes it an ideal vegetable for the preparation of pickles, either alone or mixed with other aromatic herbs.
When cooking, the onion combines well with most vegetables and cereals. It is a good base for paella, and should not be forgotten in the production of millet or couscous. It also makes good crumbs with garlic and leek.
Anyway, more studies will be necessary to have more scientific evidence, but we must not forget that the role of diet in health and in the prevention of disease is a consequence of all the foods we eat and not just one. The onion, as we see, is full of goodness and is a perfect ally for your health.