Get ready to cry some happy tears, because onions definitely deserve a spot on your chopping board this summer. White, yellow, red/purple, and green—all sorts of onions offer some pretty impressive health benefits. The veggie has long been held in high regard: Archeologists have uncovered traces of onions dating back to 5000 B.C. It’s said that in ancient Egypt, onions were worshipped because their shape and concentric circles symbolized eternity. And within the Middle Ages, onions were wont to buy goods and services, and given as gifts. It's no wonder once you consider just how good they're for you. Below, six excellent reasons to enjoy onions even more.
Onions are rich in antioxidants
They may not be overflowing with vitamins and minerals: One medium onion, which contains about 44 calories, provides 20% of your daily vitamin C needs, and between 5 and 10% of of the DV for B6, folate, potassium, and manganese. But onions are chock-full of antioxidants. They supply dozens of various types, including quercetin, a potent anti-inflammatory compound. The outer layers of an onion pack the best antioxidant punch.
They may protect against cancer
In a study published within the American Journal of Clinical Nutrition, researchers checked out how often people in Italy and Switzerland ate onions and another Allium vegetable, garlic. They found that among the populations studied, there was an inverse link between the frequency of use of those veggies and therefore the risk of several common cancers—meaning the more onions and garlic people ate, the lower the cancer rate.
RELATED: To keep off Cancer, Choose Red Onions Over White
And improve bone density
One study that checked out perimenopausal and postmenopausal Caucasian women 50 and older found a link between onion consumption and bone health. Women who ate onions more frequently had better bone density, and decreased their risk of hip fracture by quite 20% compared to those that never ate onions.
Onions also support healthy digestion
That's because they're rich in inulin, a kind of fiber that acts as a prebiotic. In a nutshell, prebiotics function food for probiotics, and help those beneficial microbes flourish. Inulin also helps prevent constipation, improve blood glucose regulation, boost nutrient absorption, and support healthy bone density. It's possible it can support weight loss too, by curbing appetite.
They may help lower cholesterol
One interesting study looked at overweight or obese women with polycystic ovary syndrome. In this randomized controlled clinical test , the patients were assigned to either a high onion diet (consisting of raw red onion) or a coffee onion diet. After eight weeks, researchers found decreases within the cholesterol levels in both groups, but the drop was greater (including the reduction in "bad" LDL cholesterol) among the people eating a high onion diet. Another study tracked 24 women with mildly high cholesterol and located that those that drank onion juice daily for eight weeks had reductions in total cholesterol, LDL, and waist measurements compared to those who downed a placebo.
RELATED: 5 Foods That Lower Cholesterol Naturally
And onions make tomatoes better for you too
Food synergy is that the concept the advantages of eating two specific foods together outweigh the advantages of eating each food separately. That seems to be the case with onions and tomatoes: Scientists believe sulfur compounds in onions boost the absorption of lycopene, an antioxidant in tomatoes tied to protection against cancer and heart condition , also as brain, bone, and eye health. Fortunately, tomatoes and onions make a delicious combination in omelets, salads, soups, and sautés.
How to reap the benefits of onions
Animal research suggests onions can also help control blood glucose levels, and support fertility. That means there'll likely be more human studies to return on this superstar veggie. In the meantime, you'll do your body good by consuming a spread of types and colours , and eating them both raw and cooked.
If slicing onions makes your eyes water, here’s a tip: Cut them (safely) under running water or near a vent. This can help prevent a number of the gas from making contact together with your eyes. Or invest during a par of trendy kitchen goggles. And make certain to avoid touching your eyes after your onion prep!
Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a replacement York Times best-selling author, and a consultant for the ny Yankees and Brooklyn Nets.
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