Onion Products

Onions are a staple in kitchens around the world. They give flavor to savory dishes and can be enjoyed either raw or cooked. Not to mention, they can boost your intake of fiber, vitamins, and minerals.

Here are some tips on how to add onions to your diet:

Use raw onions to add a kick of flavor to your guacamole recipe.
Add caramelized onions to savory baked goods.
Combine cooked onions with other vegetables for a healthy side dish.
Try adding cooked onions to egg dishes, such as omelets, frittatas, or quiches.
Top meat, chicken, or tofu with sautéed onions.
Add thinly sliced red onions to your favorite salad.
Make a fiber-rich salad with chickpeas, chopped onions, and red peppers.
Use onion and garlic as a base for stocks and soups.
Throw onions into stir-fry dishes.
Top tacos, fajitas, and other Mexican dishes with chopped raw onions.
Make a homemade salsa with onions, tomatoes, and fresh cilantro.
Prepare a hearty onion and vegetable soup.
Add onions to chili recipes for a flavor boost.
Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.
Onions can easily be added to savory dishes, including eggs, guacamole, meat dishes, soups, and baked goods.
The health benefits related to onions are quite impressive.
These nutrient-packed vegetables contain powerful compounds that may decrease your risk of heart disease and certain cancers.
Onions have antibacterial properties and promote digestive health, which may improve immune function.
What’s more, they’re versatile and can be used to heighten the flavor of any savory dish.
Adding more onions to your diet is an easy way to benefit your overall health.

Nutrition Facts and Health Effects: -

Onions (Allium cepa) are bulb-shaped vegetables that grow underground.
Also, known as bulb onions or common onions, they are grown worldwide and closely related to chives, garlic, scallions, shallots, and leeks.
Onions may have several health benefits, mostly due to their high content of antioxidants and sulfur-containing compounds.
They have antioxidant and anti-inflammatory effects and have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.
Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw.
Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.
Onions can also be consumed when immature, before the bulb reaches full size. They are then called scallions, spring onions, or summer onions.
Raw onions are very low in calories, with only 40 calories per 3.5 ounces (100 grams).
By fresh weight, they are 89% water, 9% carbs, and 1.7% fiber, with tiny amounts of protein and fat.

The main nutrients in 3.5 ounces (100 grams) of raw onions are:

Calories: 40
Water: 89%
Protein: 1.1 grams
Carbs: 9.3 grams
Sugar: 4.2 grams
Fiber: 1.7 grams
Fat: 0.1 grams
Carbohydrates make up about 9–10% of both raw and cooked onions.
They consist mostly of simple sugars, such as glucose, fructose, and sucrose, as well as fiber.
A 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.

Fibers

Onions are a decent source of fiber, which accounts for 0.9–2.6% of the fresh weight, depending on the type of onion.
They are very rich in healthy soluble fibers called fructans. In fact, onions are among the main dietary sources of fructans.
Fructans are so-called prebiotic fibers, which feed the beneficial bacteria in your gut.
This leads to the formation of short-chain fatty acids (SCFAs), such as butyrate, which may improve colon health, reduce inflammation, and cut your risk of colon cancer.
However, fructans are considered FODMAPs, which may cause unpleasant digestive symptoms in sensitive individuals, such as those with irritable bowel syndrome.

Onions contain decent amounts of several vitamins and minerals, including:

Vitamin C. An antioxidant, this vitamin is needed for immune function and maintenance of skin and hair.
Folate (B9). A water-soluble B vitamin, folate is essential for cell growth and metabolism and especially important for pregnant women.
Vitamin B6. Found in most foods, this vitamin is involved in the formation of red blood cells.
Potassium. This essential mineral can have blood pressure-lowering effects and is important for heart health.
Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, which provide a number of benefits.
Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, which provide a number of benefits.
Onions are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.

Health benefits of onions

Onions have been shown to have strong antioxidant and anti-inflammatory properties.

Blood sugar regulation

Type 2 diabetes is a common disease, characterized primarily by high blood sugar levels.
Animal studies suggest that onions can lower blood sugar levels.
The same results have been shown in humans. One study in people with type 2 diabetes found that eating 3.5 ounces (100 grams) of raw onions per day led to a significant reduction in blood sugar levels. Raw onions may help control both type 1 and 2 diabetes, but more research is needed.

Bone health:

Osteoporosis is a common health problem, especially in postmenopausal women. A healthy diet is one of the main preventive measures.
Animal studies reveal that onions protect against bone deterioration and may even increase bone mass.
A large observational study in women over 50 years of age found that regular onion consumption is linked to increased bone density.
Further research indicates that intake of selected fruit, herbs, and vegetables, including onions, may reduce bone loss in postmenopausal women.

Reduction of cancer risk:

Cancer is a common disease, characterized by uncontrolled cell growth. It is one of the world’s leading causes of death.
Observational studies have linked increased consumption of onions to a reduced risk of several types of cancers, such as those of the stomach, breast, colon, and prostate.
Onions have antioxidant and anti-inflammatory effects. They may lower blood sugar levels, improve bone health, and reduce the risk of several types of cancers.