10 Benefits of Onion Nutrition – For Which It Serves and Properties
The onion nutrition is one of those foods that, because they are so present in our day to day, end up not being noticed by its nutritional properties. But even if it is not a fashionable food, the onion gives the message. After all, what are the benefits of onion?
Source of a series of compounds with medicinal properties, onion not only brings health benefits but can also be a great ally of those who are trying to lose weight or just maintain weight.
Check out some of the main benefits of onion and also some tips to make the most of all the properties of one of the worldwide favorite foods.
History of Onion Nutrition
It is known that man has been growing the onion nutrition for at least 4,000 years, and there is evidence that the ancient Egyptians already took advantage of the onion when using the bulb to treat a series of diseases.
Many pharaohs were even buried with onions in a ritual that many scholars believe could be associated with both the onion’s antiseptic powers (which would help preserve the mummy) and its strong odors (which would have the power to bring the Pharaohs back life).
Onions have also long been used for the prevention of cholera and black plague. The Roman emperor Nero used to use them to treat colds.
In Europe, the first onions were brought by the Portuguese settlers, and since then they have not left the table of Europeans, who consume individually about 6 kg of vegetable per year.
Nutritional properties of onion
Properties of onion
Classified as an edible bulb, the onion belongs to the same family as garlic and garlic, and is not just for flavoring the recipes. The vegetable is rich in fiber (they are 3 grams/cup, which help to improve the functioning of the intestine and assist in the elimination of toxins.
Low calorie and without fat or cholesterol, onion is a great option to prolong satiety (it’s only 64 kcal per cup chopped onion). The same serving of onion provides even more than 100% of our daily needs for vitamin C, vitamin B6, and manganese.
The bulb also provides a good concentration of vitamins A, E and folic acid, potassium, sodium and iron minerals, antioxidant Quercetin and sulfides.
Nutrition Facts of Onion
Portion of 100g (1 medium unit)
Energy 58 calories
Carbohydrate 9.9 g
Sugar 4.4 g
Proteins 1.3 g
Fats 1.9 g
Fibers 1.4 g
What Serves the Onion Nutrition?
In addition to being the low-calorie alternative to ready-made spices rich in sodium, the onion can also be used to:
To facilitate weight loss
Stimulate the functioning of the kidneys
Control blood glucose
Strengthen the immune system
Fight free radicals and prevent premature aging of the skin
Stimulate the synthesis of collagen
White Onion & Purple Onion Nutrition
Purple or white onion nutrition
It is not only in the visual that the purple onion differs from the traditional white onion. Although both are highly nutritious, the purple onion contains anthocyanin (responsible for coloring) and more Quercetin, a type of antioxidant that works in the fight against free radicals.
Regular consumption of antioxidant-rich foods can prevent cancer and a number of degenerative diseases, as well as combat premature aging of the skin.
10 Benefits of Onion Nutrition – Read Shocking Facts
Although less famous than its companion garlic, the onion also deserves a prominent place in its daily food as it can bring a lot of health benefits and also to the silhouette. See the main benefits of the onion, where we will show what serves and the properties for good form and health:
1- It favors the loss of weight
It’s not about saying that onion slim, but rather that it can give you a push to eliminate that unwanted fat. The onion contains several essential oils and minerals that accelerate metabolism and help reduce inflammation, favoring gradual and natural weight loss.
Understand how onion can be your friend in the fight against the scales:
Also present in apple, red wine, and red fruits, Quercetin is a flavonoid with antioxidant action. In addition to preventing inflammation and some cancers, Quercetin speeds up metabolism, stimulating fat burning.
Since onion peel (especially purple) contains about 20 times more Quercetin than we regularly get through diet, the tip is to use it in the preparation of juices, soups or other recipes of your choice.
The calories of the onion are smaller than those found in most industrialized foods, which results in the consumption of smaller portions to achieve satiety.
A single stuffed biscuit contains, on average, 65 calories, about the same value as a cup full of chopped onion (64 kcal). Guess which brings more satiety and does not leave you hungry five minutes later?
Presence of fibers
The onion fibers are aids to the slimming process because they fill the stomach and discourage a greater consumption of calories, as well as slow digestion.
And it is the fibers also responsible can eliminate much of the toxins present in our body. In excess, these substances resulting from metabolic processes or even obtained through an unregulated diet can cause inflammation and lead to the appearance of a series of diseases.
2- Onion Nutrition Raises testosterone levels
Anyone who is trying to figure out how to raise testosterone naturally has just found one more ally in the onion. Studies suggest that daily consumption of onions can help increase male hormone levels.
In one of them, published in 2009 in the journal Folia Morphological, consumption of onion juice for 20 days was responsible for a significant increase in testosterone and luteinizing hormone levels, a natural stimulant of testosterone production.
Researchers observed however that only the groups of animals that received higher concentrations of onion nutrition juice had elevated levels of luteinizing hormone. Still, the results are promising and can help make the onion a supplement to the bodybuilder’s diet.
That’s because, as you probably already know, testosterone is critical to the process of lean mass formation, since the hormone stimulates protein synthesis.
3- Onion Nutrition Improves Circulation
Consuming onions regularly can help improve blood flow and prevent the formation of obstructions in the arteries.
This is one of the properties of DADS-related onion nutrition, or daily disulfide, a compound that prevents clot formation and can lower LDL (“bad”) cholesterol levels.
Researchers observed that certain communities in India that had never consumed onions or garlic had significantly higher levels of LDL cholesterol and triglycerides than those accustomed to consuming the two vegetables regularly.
4- Onion Nutrition Fight against constipation
Research indicates that Europeans consume less fiber than they should, and rarely achieve the goal of 25-30 grams daily of dietary fiber recommended by health agencies.
By consuming at least one medium-sized onion nutrition throughout the day, you will already be ensuring in your diet 10% of the recommended fiber intake. That amount is enough to improve bowel function and prevent episodes of constipation due to low fiber intake.
The better functioning of the digestive system prevents toxins from accumulating in the wall of the intestines and favoring the accumulation of fat. Not to mention, of course, that chronic constipation increases the risk of developing bowel cancer.
5- Onion Nutrition Preventing Aging of the Skin
Vitamins A, C, and E have great antioxidant potential and can prevent premature aging of the skin caused by ultraviolet rays and excess free radicals.
Vitamin C still works in the production of collagen, the essential protein for firmness of the skin and prevention of wrinkles. Quercetin and sulfur-organic compounds also contribute to soft, less expressive skin.
In addition to consuming the vegetable in the diet, massaging the skin with fresh onion juice increases circulation and improves the overall appearance of the tissue, leaving the skin softer and suppler.
6- Onion Nutrition Control glycemia
Onions are naturally rich in chromium, the mineral that improves the cells’ tolerance to glucose and increases insulin sensitivity. The bulb also contains glucoquinin, a substance that acts as plant insulin.
These onion nutrition properties have two practical applications: they help control the urge to eat sweets, regulate appetite and can prevent type 2 diabetes.
7- Help in the prevention of cancer
A number of studies have proven that polyphenols and sulfur compounds of the onion nutrition can prevent the growth of certain types of cancer, including those of colon, stomach, ovary, and larynx.
In a region of the state of Georgia in the United States famous for the cultivation of onions, the death rates from stomach cancer are almost 50% smaller than in the rest of the country.
Researchers also noted that Chinese people who consume large amounts of garlic and onion have a 40 percent lower risk of developing stomach cancer than their compatriots who are not in the habit of using the two bulbs.
8- It has anti-inflammatory action
Despite not receiving as much attention from researchers as garlic in fighting inflammation, the onion nutrition has been shown to be a promising food to inhibit the activity of macrophages, the cells of the immune system that activate the body’s inflammatory response.
This effect can be achieved through the action of Quercetin, the antioxidant flavonoid that inhibits the oxidation of fatty acids. And the lower the concentration of oxidized fatty acids, the lower the inflammatory response of the immune system.
When applied to infected areas, the onion also has an antibiotic and antibacterial function.
9- Onion Nutrition Strengthens the hair
Onion juice can be an ally of those with pronounced hair loss or very thin strands. Beat in the blender an onion with a ½ teaspoon of honey and a little of the essential oil of your choice to hide the strong smell of the onion.
Apply on the scalp and spread well over all wires. Leave overnight and rinse the next morning. For best results, repeat 2 to 3 times a week.
10- It is diuretic
In addition to facilitating the functioning of the intestine, the onion nutrition still stimulates kidney functions, since its minerals and flavonoids cause a diuretic effect.
Taking two glasses of onion juice prepared with water every day can not only help you lose weight but also eliminate toxins and prevent the formation of kidney stones.