![]() ![]() What nutrition is in an onion?Ī medium 5.3-ounce onion has approximately: “Cooked onions are easier to digest and less likely to cause digestion problems than raw onions,” shares Culbertson. ![]() Unfortunately, this fermentation can also cause gas and bloating. “In this way, onions serve as a prebiotic or food source for the bacteria, which aids digestion.” “Gut bacteria break down insoluble or undigested fiber, causing fermentation,” says Culbertson. Onions are a rich source of prebiotics and fiber. A 2018 systematic study found that consuming onions may slow or stop the growth of bacteria that cause: There’s some evidence that quercetin has antibacterial properties, and storing onions for at least three months increases quercetin levels. Reduce their risk of hip fracture by 20%.Another study suggests that women and people assigned female at birth ( AFAB) over 50 who eat an onion a day may: But a 2016 study found that healthy people in middle age and postmenopause who drank 3 ounces of onion juice every day for eight weeks had less bone loss and stronger bones. Sipping on onion juice may sound unappetizing. “Antioxidants minimize the stress that damages healthy cells and speeds up the aging process,” notes Culbertson. The antioxidants in onions may also reduce bone loss and osteoporosis that often occurs with aging. Different studies indicate that eating more onions may improve heart health by helping to: Onions also appear to have blood-thinning abilities, which can help prevent blood clots that cause heart attacks and strokes.īecause quercetin builds up in your bloodstream over time, consistently consuming onions can lead to greater antioxidant benefits. “Metabolic syndrome is a combination of risk factors, including excess weight, high blood pressure, high cholesterol and high blood sugar, that increases your risk for heart disease,” says Culbertson. Protect against heart diseaseĪnother flavonoid found in onions - quercetin - offers many heart-healthy benefits, especially for people experiencing obesity and metabolic syndrome. Because research shows an onion’s outer layers have the highest concentration of flavonoids, try to keep as much of that part as possible when removing the skin.Īdvertising Policy 3. “Antioxidants protect against free radicals that cause inflammation and contribute to chronic diseases like cancer, diabetes and heart disease,” explains Culbertson.įor maximum antioxidant benefits, choose colorful red onions, which have flavonoids called anthocyanins that give the vegetable their color. They’re also high in vitamin C, another important antioxidant that supports a healthy immune system. Onions have more than 25 different flavonoids - natural plant substances that have antioxidant properties. Most Americans consume about 22 pounds of onions in a year, according to the National Onion Association.Īdditional studies suggest that an onion-rich diet may lower your risk of: (Please note that this study hasn’t yet been reproduced in humans, so while the results are promising, we can’t know for sure if the effect will be the same in humans.)Ī 2019 study found that consuming 35 pounds of onions and other allium vegetables every year may lower your risk of colorectal (colon) cancer by almost 80%. Initial laboratory studies suggest that organosulfur compounds may stop cancer cells from multiplying and growing, causing the cells to die. Getting more of this veggie into your weekly diet may help to: 1. With hundreds of varieties - from tangy white onions to sweet Vidalias - it’s easy to add onions to your meals. “People have used onions for medicinal purposes for centuries,” says registered dietitian Gillian Culbertson, RD, LD. These chemicals give onions their strong odor and taste (and make you cry). They’re especially high in organosulfur compounds. Onions are part of the Allium family, a group of spicy, sharp root vegetables that includes garlic, leeks and chives. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. ![]() Cleveland Clinic is a non-profit academic medical center. ![]()
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