Last updated on 26/06/2024
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Onions, which are most times just regarded as kitchen fare, have been valued by many cultures over the years for their amazing nutritional properties. Onions came into use in ancient Egypt as they were not only admired for their unique flavour but also there are several benefits of eating raw onion. Scientific research today has identified the key to the hidden power of this simple vegetable.
Consuming raw onions, in particular, has been shown to have a broad range of benefits — it can increase the immune system, reduce inflammation, promote heart health, and is even believed to protect individuals against cancer. In their diversity in cooking and the capability of adding a twist to the flavour of numerous meals, these raw onions are a simple, yet incredibly effective way to strengthen your body and health.
This article will discuss several benefits of eating raw onions, including their nutritional profile and the 15 reasons why you should include them in your diet. The advantages could be related to your health and well-being in general, with some possible side effects being mentioned as well.
Onions are the powerhouse of antioxidants, notably quercetin and sulfur compounds, and they neutralise the harmful free radicals in the body. These free radicals are linked to the risk of many chronic diseases including cancer, cardiovascular disease, and premature ageing. Raw onions can be very effective in the enhancement of your body’s natural defence system and in the prevention of oxidative stress on the cells.
Onion is rich in sulfur compounds and flavonoids, which provide it with robust antibacterial and antiviral benefits. Research has revealed that these substances can not only stop the growth of harmful bacteria like Escherichia coli, Staphylococcus aureus, and Pseudomonas aeruginosa but also viruses that cause the common cold and influenza.
One of the most popular benefits of eating raw onion is the cardiovascular system’s improvement. Onion is a source of quercetin – a powerful antioxidant which helps reduce inflammation and lower blood pressure. They are also the source of allicin, a substance that has been found to decrease cholesterol levels and improve cardiovascular function in general.
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Onion is a good option for those with diabetes or people who are prone to get diabetes. It has been discovered that onions have a low glycemic index, indicating that they do not lead to fast increases in blood sugar. Furthermore, they are rich in quercetin and allyl propyl disulfide which have been found in studies to improve insulin sensitivity and glucose metabolism.
Different studies have demonstrated that the regular ingestion of onions can be useful in reducing the risk of some types of cancer, such as stomach, colon, and prostate cancer. The protective effect is due to the presence of organosulfur compounds like allyl propyl disulfide and diallyl disulfide, which have been proven to stop the growth of cancer cells and induce apoptosis (programmed cell death) in cancerous cells.
Onions are a good source of many minerals that are necessary for strong and healthy bones. They contain calcium, magnesium, and vitamin K which are responsible for bone mineralization and preventing diseases like osteoporosis. Furthermore, the antioxidants in onions can help the body resist oxidative stress, one of the factors that cause bone loss.
One of the best benefits of eating raw onion is that it’s a good source of prebiotic fibres, including inulin and fructooligosaccharides, which stimulate the growth of beneficial gut bacteria. These good bacteria preserve digestive health, boost nutrient absorption, and minimize the risk of issues like constipation, bloating, and irritable bowel syndrome (IBS).
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Onions are a rich source of vitamin C, an antioxidant that has a huge impact on immune system functioning. They also contain quercetin and allicin compounds that have anti-inflammatory and antimicrobial properties, strengthening the body’s ability to fight off infections and diseases.
Chronic inflammation is a contributing factor to conditions like arthritis, cardiovascular disease, and some types of cancers. Onions contain several compounds, like quercetin and allicin, which have strong anti-inflammatory properties. Including raw onions in your diet may reduce inflammation and symptoms associated with inflammatory conditions.
Onions have long been used in traditional medicine to treat respiratory conditions such as asthma, bronchitis, and coughs. They help reduce mucus and act as a natural expectorant, making it easier to clear airways. Moreover, onions’ anti-inflammatory properties can control respiratory inflammation and relieve related symptoms.
Onions contain a high concentration of vitamins C and B6, and antioxidants, which are needed for healthy skin and hair. Vitamin C aids collagen production, responsible for skin elasticity and reducing wrinkles. Moreover, sulfur in onions improves blood circulation, nourishing hair follicles and stimulating growth.
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Onions are low in calories but high in fibre and nutrients, promoting fullness and satiety. This helps prevent overeating and reduce cravings for unhealthy snacks. Moreover, certain compounds in onions can enhance metabolism, potentially increasing calorie burning.
Onions contain compounds such as quercetin and allicin, which positively affect blood pressure. These molecules can relax blood vessels, improve circulation, and reduce inflammation, aiding in blood pressure regulation.
One of the most acknowledged benefits of eating raw onion is the presence of antioxidants like quercetin and vitamin C, which protect the brain from oxidative stress and age-related cognitive decline. Furthermore, folate and vitamin B6 in onions are essential for brain health and neurotransmitter production.
Eating raw onion is very convenient and versatile as it can be added to salads, sandwiches, soups, and sauces. Their sharp taste adds depth and dimension to dishes, making onions a true symbol of the flavorful kitchen.
A well-known side effect of eating raw onions is bad breath. The sulfur compounds in onions are released when chewed and remain in the mouth for some time after eating.
For some people — particularly those with sensitive digestive systems — eating raw onions may trigger symptoms like bloating, gas, and abdominal discomfort. This is because onions contain fructose, a carbohydrate that may be difficult for some to digest.
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Raw onions can induce or aggravate heartburn or acid reflux in people predisposed to these conditions. Onions contain compounds that can lower oesophagal sphincter pressure, allowing stomach acid to flow back into the oesophagus.
Slicing or cutting onions can cause eye irritation and excessive tearing. This is due to the release of sulfur compound syn-propanethial-S-oxide, which reacts with the tear film and irritates the eyes.
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Allergic reactions to raw onions are rare, but some people may experience skin rashes, itching, or even severe symptoms like difficulty breathing or anaphylaxis. Those allergic to onions or other Allium family members should exercise caution.
Rarely can one find another food source as nutrient-rich as raw onions. It’s unbelievable how many vitamins, minerals, and potent phytochemicals they contain — each playing a vital role in strengthening the body.
The benefits of eating raw onions include improved immunity, reduced inflammation, and support for heart health and weight management. Their anticancer and blood sugar-regulating effects make them a true superfood.
Besides numerous health benefits, raw onions add a unique flavour to dishes — whether in salads, stir-fries, or dips — bringing a refreshing sharpness to any meal.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatO App does not claim responsibility for this information.
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Category: Vegetables
Author: Mohd Aasif Ahmad
Passionate health scribe with an ability to simplify complex medical topics. Dedicated to providing readers with accurate and actionable information for better well-being. Aspiring individuals to make informed decisions about their health. With a wealth of experience in fitness writing, I strive to deliver accurate and practical information.