![]() ![]() Onions are rich in vitamins B and C, potassium, and fiber. Onions are a root vegetable and a part of the “Allium” family of flowering plants. Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app.Onions have a range of health benefits when eaten. Nutrients: 'Quercetin, Inflammation and Immunity'įood Research International: 'Antiproliferative activity of Ontario grown onions against colorectal adenocarcinoma cells' Office of Dietary Supplements: 'Vitamin C'įood and Nutrition Research: 'Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits' Office of Dietary Supplements: 'Manganese' Phytotherapy Research: 'Onions - a Global Benefit to Health' Plant Foods for Human Nutrition: 'Dietary Onion Intake as Part of a Typical High Fat Diet Improves Indices of Cardiovascular Health Using the Mixed Sex Pig Model' Red onions can be used in place of white or yellow onions in most recipes.Įnvironmental Health Insights: 'Preliminary Study of the Clinical Hypoglycemic Effects of Allium cepa (Red Onion) in Type 1 and Type 2 Diabetic Patients' You can pickle red onions and add them to sandwiches or serve them as a side dish, use them raw in salads and salsas or top a pizza with them and other vegetables. ![]() For cooked onions, the more finely you chop the onions, the stronger their flavor will be. If you’re using onions raw, as they are often eaten, rinse the onions after you chop them to improve their flavor. AdvertisementĪnd an October 2010 article in the Journal of the Korean Society of Food Science and Nutrition states that eating onions may help improve other heart disease risk factors, but further research is needed to confirm these potential benefits. In this study, diabetics’ fasting blood sugar levels were tested four hours after eating a 100-gram serving, or about three large slices, and found to have decreased significantly. The sulfur compounds found in onions may help lower your risk for cancer by minimizing the growth and spread of tumors, according to a June 2017 study in Food Research International.Įating red onion may help lower your blood sugar, according to an October 2010 study in Environmental Health Insights. Quercetin acts as an antioxidant and an anti-inflammatory, helping limit your risk for cancer and heart disease. Anthocyanins are antioxidants that help prevent cell damage, keep your heart healthy and may lower your risk for cancer. They also provide you with quercetin and sulfur, which is responsible for the smell of the onion, its flavor and the tears people often experience when cutting onions. Purple onions get their color from beneficial plant chemicals called anthocyanins. Download now to fine-tune your diet today! Advertisement Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. However, a small onion also provides 9 percent of the daily value for vitamin C, which you need for forming collagen and healing wounds, and 5 percent of the daily value for manganese, a mineral essential for proper bone development and metabolism. They are primarily a carbohydrate-based food (a medium onion has 10 grams of carbs). Onions contain no fat and minimal protein. But here's what we do know about the nutrition facts and health benefits of purple onions.Ī medium slice has 6 calories and a whole medium onion has 41 calories, according to ’s MyPlate calorie tracking app. The research is still preliminary, however, and it isn't clear just how much onion you need in order to experience these potential benefits. They also provide phytochemicals - beneficial plant chemicals - that may help lower your risk for certain health problems. Purple onions, also called red onions, offer a healthy way to give your meals more flavor and provide nutrients without adding many calories. Serve purple onions raw if you want to preserve their color, which fades during cooking. ![]()
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