Onions are one of the oldest and most widely used vegetables in the world. They are also known as bulb onions.
They belong to the allium family, which also includes leeks, garlic, and shallots, three other well-known vegetables.
In addition to irritating the eyes, onions have a strong odor when chopped. One of the many health advantages of onions is that they can lower blood pressure. Additionally, they are nutrient-rich.
Nutritional Components of Onions
Research shows that 150 grams of onions contains:
Are onions good for high blood pressure?
Yes, onions are good for high blood pressure.
With their anti-inflammatory, triglyceride- and cholesterol-lowering, and inflammation-fighting properties, onions also contain chemicals and antioxidants that may lessen the risk of heart disease.
Along with lowering high blood pressure and preventing blood clots, their strong anti-inflammatory qualities may also assist.
It is recommended to consume more raw onions for the greatest outcomes.
Onions are most nutrient-dense when consumed raw, and they tend to lose their health benefits when cooked. In salads, you can use them.
You can briefly braise an onion in stock or broth if the scent of a raw onion is too strong for you to handle.
In a healthy salad, onions can also be combined with other nutrients that lower high blood pressure, such as garlic and olive oil.
Health benefits of onions
Below are some of the health benefits of eating onions or adding them to your diet.
Onions exhibit anti-cancer properties.
Garlic, onions, and shallots are examples of vegetables from the Allium genus that contain substances that can restrain malignant cells and stop the development of tumors.
According to studies, those who eat the most allium veggies had a 22% lower risk of developing stomach cancer than those who consumed the least.
Aids in blood sugar regulation
Everyone, especially those with diabetes, needs to take controlling blood sugar seriously as a health strategy.
Consuming onions can aid in blood sugar management. This is due to some chemicals in onions, such as quercetin and sulfur compounds, which have anti-diabetic properties.
As a result, eating onions can help people lower their blood sugar.
Increase in bone density
In addition to dairy, nutrients like onions promote healthy bones and strong bones in particular.
These foods have antioxidant qualities that reduce oxidative stress, raise antioxidant levels, and slow bone loss.
This aids in the prevention of bone-related illnesses including osteoporosis.
Antibacterial characteristics
Dangerous bacteria like E. coli, salmonella, and Bacillus cereus are just a few of the ones that onion extracts can combat.
The growth of the bacterium “Vibrio cholerae” has also been found to be inhibited by onion extracts. Cholera is primarily brought on by this bacterium.
Safeguards your food
Onions have the ability to destroy microorganisms that can lead to food poisoning.
Salmonella and E. coli are two of the food-borne illness bacteria. Therefore, adding onions to one’s food lowers the chance of food poisoning.
Promotes intestinal health
The gut, sometimes referred to as the gastrointestinal tract, is a lengthy tube that extends from the mouth to the anus.
In the body, the gut has a significant function. In the human body, it aids in regulating digestion.
A necessary ingredient for preserving gut health is fiber, a kind of carbohydrate. Consuming onions can assist excellent gut health because they are high in fiber.
Enhancement of sexual health
Eating onions is beneficial for men who experience erectile dysfunction, according to a study in the journal Biomolecules.
Men’s testosterone levels can be raised by eating onions.
Beneficial for those who have breathing issues
When it comes to respiratory issues, allergies are a prevalent cause, and onions include an anti-allergen.
The muscles of the isolated trachea can relax when onions are eaten, hence it is advised for persons with respiratory issues to do so.
This facilitates breathing for those who have asthma.
Vitamins and minerals are present.
Minerals and vitamins are abundant in onions. The body requires vitamins and minerals in little amounts in order to function properly.
Onions contain vitamin C, a substance necessary for the body to heal damaged tissue.
Vitamin B, which is also found in onions, is essential for the synthesis of red blood cells. Onions contain the mineral potassium as well.
Prevents disorders associated to the heart
Onions include chemicals and antioxidants that cut cholesterol, fight high blood pressure, and reduce inflammation, all of which significantly lower the risk of heart-related disorders.
They don’t have many calories. Allicin, a substance found in onions, is capable of preventing LDL (low-density lipoprotein), or “bad” cholesterol.
Onions additionally contain quercetin. an antioxidant flavonoid found in high concentrations in onions.
Eating and storing onions
Although they can be consumed raw as well, onions are typically cooked with other foods.
They are delicate by nature and easily spoil if not properly preserved. Onions must be kept in a dry, cold, well-ventilated location or atmosphere to extend their shelf life.
Their lifespan may be extended by up to four weeks as a result of this.
Why do onions make me cry?
When chopped, onions have a strong smell that might irritate the eyes (making them watery in most cases).
The reason for this is that when onions are cut, a chemical liquid termed “syn-Propanethial-S-oxide” is released in the form of an aerosol, stimulating the nerves in the eyes.
In order to remove the chemical, the lacrimal glands in the eye generate tears.
However, it is possible to prevent eye discomfort by immersing them in water prior to cutting them.
Summary
Onions are good for people living with persistently elevated high blood pressure (hypertension).
It is strongly advised that you eat onions, or at the very least, include them in your diet.
Onion eating shouldn’t be overdone because doing so might result in constipation, gastrointestinal distress, and even diarrhea.
WRITTEN AND EDITED RESPECTIVELY BY:
Michael Sarfo
Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for enochkabange.com and a writer for Wapomu
Dr. Ehoneah Obed is a registered pharmacist and a member of the Pharmaceutical Society of Ghana. He has a Doctor of Pharmacy degree from Kwame Nkrumah University of Science and Technology and has experience working in a Tertiary hospital as well as various community pharmacies. He is also a software engineer interested in healthcare technologies.
His love for helping others motivates him to create content on an array of topics mostly relating to the health of people and also software engineering content.
He is knowledgeable in digital marketing, content marketing, and a host of other skills that make him versatile enough to uplift any team he joins.
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