Onions: Health hero or hidden hazard in your diet?
Onions have an intense flavor and aroma, adding character to many dishes. They are often sautéed but can also be eaten raw, such as in salads or on sandwiches. It's worth knowing the health benefits they provide. However, in some cases, it's better to avoid them.
Sautéing or softening onions is how many recipes for soups, sauces, or stews begin. On the other hand, we like to add raw onions to tomatoes, and some people can't imagine a cucumber salad without them. We practically always have them in the kitchen. This vegetable is one of the most popular and, importantly, also one of the least contaminated.
Valuable components of onions
Onions are rich in quercetin, a powerful antioxidant that neutralizes free radicals, lowers blood pressure, and has anti-diabetic and anti-cancer properties. Their distinctive smell and taste come from sulfur compounds such as allicin, which have antibacterial, anti-diabetic, and anti-cancer effects, and also help in lowering cholesterol and blood pressure.
Additionally, onions contain vitamin C, which boosts immunity, folic acid, which is important for pregnant women, iron, which supports the production of red blood cells, and dietary fiber, which supports gut health and reduces cholesterol levels. Red onions also contain anthocyanins, while chives are a source of beta-carotene, which boosts the immune system and has anti-cancer effects.
What impact does onion have on health?
Onions can aid in fighting colds and flu. The compounds contained in them strengthen the body, increase immunity, and help combat inflammation. Moreover, onions clear respiratory tract mucus, speeding up recovery.
Due to their content of fructans, a prebiotic fiber, onions perfectly strengthen the body after antibiotic treatment. They relieve pain and swelling after mosquito bites, strengthen bones, reduce swelling and redness caused by skin diseases, and help prevent hypertension.
Who should avoid onions?
Despite their numerous health benefits, not everyone should consume onions. People with gastrointestinal issues, such as acid reflux or irritable bowel syndrome, should exercise caution. Additionally, individuals with kidney diseases and heart failure should consider eliminating onions from their diet.
Fructans, although beneficial, can cause digestive problems, especially in people with gastrointestinal conditions like irritable bowel syndrome or SIBO. Consuming onions can then lead to bloating, abdominal pain, a churning feeling, diarrhea, or constipation.
The content on our services is intended for informational and educational purposes and does not substitute for a medical consultation. Before making health-related decisions, consult a specialist.
