“Life is like an onion. You peel it off one layer at a time. And sometimes you weep.”
This piece of wisdom comes from the American poet Carl Sandburg. There is however much more to an onion than having layers and bringing tears to your eyes. Apart from adding abundant flavor to a wide variety of food and being low in calories with no fat or cholesterol, onions contain important nutrients and claimed to provide many health benefits.
Characteristics of onions:
Onions have been around since ancient times and are not often in the spotlight as a trendy “superfood”, due to its pungent odour and taste, not to mention the after effect of “onion breath”. (Eating parsley helps to get rid of onion breath, or so they say.) The strong smell and taste of onions come from the sulphur-containing compounds, which contributes to the many health benefits ascribed to onions. Onion’s warrant being regarded as a superfood in its own right.
Onions belong to the Allum family of root vegetables, which also includes garlic, chives, shallots, leeks, and scallions – also known as green onions or spring onions. These vegetables have characteristic pungent favours and are known for their medicinal properties.
The most common types of onions are white, yellow, and red onions and come in varying shapes, size, and flavour. The tears produced when cutting them come from the release of a volatile liquid with a chemical compound called syn-Propanethial-S-oxide, which acts as a lachrymatory agent, meaning it causes tears or stings the eyes. To reduce tears during the chopping of onions, it is recommended to chill them for 30 minutes, or cut them under water, before cutting off the top. The next step is to peel just the outermost papery layer, as the next outer layer contains most of the antioxidants in onions. As the root has the highest concentration of lachrymatory agents, leave cutting the root off till last.
Onions boost the flavour of any dish and to get the best results, prepare onions close to the time when you will use or serve them, as the flavour lessens, and the smell grows stronger, the longer they sit after cutting.
Onion nutrition:
When selecting onions, look for those that are dry and firm, with little or no scent before peeling. While low in calories, onions provide important nutrients and are high in vitamins, minerals, and antioxidants. Cooked onions are easier to digest than raw onions, also reducing gas and bloating.
Onions are a good source of vitamin C, manganese, and B vitamins, such as B-6, B1, folate, and biotin. It also contains small amounts of calcium, iron, magnesium, folate, potassium, phosphorus, as well as the antioxidants quercetin and sulphur.
According to MedicalNewsToday, one cup of chopped onions provides the following:
- 14,9 grams (g) of carbohydrate
- 0,16 g of fat
- 64 calories
- 0 g of cholesterol
- 2,72 g of fiber
- 6,78 g of sugar
- 1,76 g of protein.
Potential health benefits of onions:
Onions may provide many potential health benefits and might have positive effects on different aspects of health, including reducing the risk of some types of cancer. Many of the benefits are ascribed to the antioxidants in onions.
Studies have found a general relationship between an increased consumption of allium vegetables and a reduced risk of cancer, especially stomach and colorectal cancers. The exact mechanism by which some components in onions inhibit cancer is not fully known, and researchers hypothesize that some compounds inhibit tumor growth and cell mutation. Further research is needed to determine which compounds may have protective effects against cancer. Researchers also suspect that onions and other allium vegetables work in tandem with other lifestyle factors, and do not prevent cancer in isolation.
The organic sulfur compounds in onions may help to reduce cholesterol levels and contribute to lowering the risk of heart disease.
Quercetin compounds in onions, a known antioxidant, have been linked to fighting inflammation and boosting the immune system. As quercetin builds up in the bloodstream over time, regular consumption of onions may boost the antioxidant benefits, which may also reduce bone loss and osteoporosis. (Antioxidants are compounds that can help delay or slow the oxidative damage to cells and tissue of the body done by free radicals, which are unstable and highly reactive molecules.)
Quercetin abstract supplements have been linked to lower blood pressure. The study, however, did not examine the effect that eating onions as part of your diet versus taking supplements would have on blood pressure.
Onions contain fructo-oligosaccharides, which are plant sugars found in many fruits and vegetables. These are substances that act as prebiotics, as they do not get digested until they reach the colon (large intestine), where they are digested by good bacteria.
Conclusion:
Despite making you weep sometimes, onions with healthy nutrients and health benefits can be a healthful addition to your diet. Keeping in mind that a healthy, balanced diet consists of a variety of foods, rather than concentrating on individual options.
References:
Onions & your gut health, longevity, cancer, and more! Published 6 November 2023. The Nutrition Watchdag. (www.thenutritionwatchdog.com)
Why are onions good for you? Published online and updated 8 June 2023. MedicalNewsToday. (www.medicalnewstoday.com)
Health benefits of onions. Published online and reviewed 18 October 2023. WebMD. (www.webmd.com)
Stop the tears: Why onions are good for you. Published 30 May 2023. Cleveland Clinic. (A nonprofit multi-specialty medical center that integrates clinical and hospital care with research and education.) USA. (www.clevelandclinic.org)
Impressive health benefits of onions. Published online and updated 20 July 2023. Healthline. (www.healthline.com)
All about onions. Published online. National Onion Association. USA. (www.onions-usa.org
HEALTH INSIGHT
