Onions belong to the Allium genus, which also includes chives, garlic, and leeks. These vegetables have a characteristic pungent taste and some medicinal properties.
Onions vary in size, shape, color and flavor. The most common types are red onions, yellow onions, and white onions. The flavor of these vegetables can range from sweet and juicy to sharp, pungent, and pungent, often depending on the season in which they are grown and eaten.
Farmers have grown allium vegetables for centuries. According to the Food and Agriculture Organization of the United Nations, China is the world's largest onion producer.
Cutting onions is known to cause your eyes to water. However, onions may also offer potential health benefits. These may include reducing the risk of many cancers, improving mood, and maintaining healthy skin and hair.
In this article, we’ll discuss the possible benefits of onions, their nutritional content, and how to include more onions in your diet.
benefit
cancer prevention
Researchers have extensively studied allium vegetables in relation to cancer, particularly stomach and colorectal cancer.
A 2019 study in the Asia Pacific Journal of Clinical Oncology compared 833 patients with colorectal cancer to 833 patients without colorectal cancer.
Researchers found that people who regularly consumed onions and other allium vegetables had a 79% lower risk of colorectal cancer.
Experts don't fully understand the exact mechanism by which certain compounds in onions inhibit cancer. Some hypothesize that onions inhibit tumor growth and cell mutations.
One cup of chopped onions also provides at least 13.11% of the recommended daily intake of vitamin C for adults. Antioxidant, this vitamin helps fight the formation of free radical compounds linked to cancer.
A 2015 review found a general relationship between increased intake of allium vegetables and reduced risk of cancer, particularly stomach and gastrointestinal cancers.
The authors note that onions contain compounds called organosulfur, some of which inhibit tumor growth. However, they concluded that not all organic sulfur has antioxidant properties.
Further research is needed to confirm which compounds in onions are protective against cancer.
The review also highlights gaps in research to date. The authors suggest that onions and other allium vegetables do not prevent cancer on their own but work in conjunction with other lifestyle factors to reduce risk.
They also say that while research shows some link between eating allium vegetables and reduced cancer risk, it's unclear how much a person needs to consume to get the maximum benefit.
skin and hair
As a good source of vitamin C, onions may aid in collagen formation and maintenance.
Collagen provides structure to skin and hair.
blood pressure regulation
A 2019 review found that quercetin, a compound found in onion skins, was linked to lower blood pressure when researchers extracted it and took it as a supplement.
However, the study did not examine the potential effects on blood pressure of taking onions as part of the diet rather than taking quercetin in supplement form.
Nutrition
One cup of chopped onions provides:
- 64 calories
- 14.9 grams (g) carbohydrates
- 0.16 g fat
- 0 grams cholesterol
- 2.72 g fiber
- 6.78 g sugar
- 1.76 grams protein
Onions are a good source of the following nutrients, according to the Recommended Daily Allowance (RDA) and Adequate Intake (AI) values according to the Dietary Guidelines for Americans :
| nutrient | % of adult daily requirements |
| Vitamin C (RDA) | 13.11% for men and 15.73% for women |
| Vitamin B-6 (RDA) | 11.29–14.77%, depending on age |
| Manganese(AI) | 8.96% for men and 11.44% for women |
Onions also contain small amounts of:
- calcium
- iron
- folic acid
- magnesium
- phosphorus
- Potassium
- The antioxidants quercetin and sulfur
risk
However, some people may be allergic or intolerant to onions. Anyone who experiences a reaction after consuming it should make sure to seek medical attention.
Why do I cry when cutting onions?
The chemical is a compound liquid that acts as a lachrymogen, meaning it causes tears or stings the eyes.
To reduce tears when chopping, the National Onion Association recommends refrigerating onions for 30 minutes before cutting off the tops. The person should then peel the outer layer of the onion and leave the root intact, as this part contains the highest concentration of the tear-causing agent.
Despite their tear-producing properties, onions can be a healthy addition to any diet plan. However, a person's overall dietary pattern is most important for disease prevention and good health.
