Onions have a lot of sulfur-containing chemicals and antioxidants. Improved bone health, lowered blood sugar, and a decreased risk of cancer have all been related to them.
Lettuces with a bulbous form that grow underground are called onions (Allium cepa).

Globally produced, they are closely related to shallots, chives, garlic, scallions, and leeks. They are sometimes known as common onions or bulb onions.
Onion, a common ingredient in many cuisines, are used as a seasoning or side dish. Bake, boil, fry, grill, roast, sauté, powder, or eat raw are some ways to prepare them.

Onion come in a variety of shapes, sizes, and colors, but the most popular varieties are red, yellow, and white. Depending on the cultivar and time of year, the flavor might be light and sweet or intense and spicy.

In addition, onion can be eaten raw before they become fully grown. And then they are known as summer onions, spring onions, or scallions.

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Nutrition facts

With just 40 calories per 3.5 ounces (100 grams), raw onions are incredibly low in calories.
At 89% fresh weight, they contain 9% carbohydrates, 1.7% fiber, and trace amounts of protein and fat.
3.5 ounces (100 grams) of raw onions contain the following major nutrients:

There are 40 calories.
Water: 89%

One and a half grams of protein

Carbohydrate grams: 9.3 grams

Fourteen sugar grammes

Weight: 1.7 grams of grain

A single gram of fat

Carbs

About 9–10% of onions, whether raw or cooked, are made up of carbohydrates.
They are largely made up of fiber and simple carbohydrates like fructose, sucrose, and glucose.
With 1.7 grams of fiber and 9.3 grams of carbohydrates in a 3.5-ounce (100-gram) amount, there are 7.6 grams of digestible carbohydrates overall.

Fibers

Depending on the variety, 0.9% to 2.6% of the fresh weight is made up of fiber, which makes onions a good source of nutrition.

Fructans, which are beneficial soluble fibers, are abundant in them. As a matter of fact, onions are one of the primary dietary sources of fructans.

Prebiotic fibers, or fructans, are what nourish the good bacteria in your stomach.

As a result, short-chain fatty acids (SCFAs) are produced, including butyrate, which may lower inflammation, enhance colon health, and lower the risk of colon cancer.

Vitamins and minerals

Onions are reasonably high in a number of vitamins and minerals, such as:

Vitamin C. Antioxidant in nature, this vitamin is essential for immune system operation as well as skin and hair upkeep.
Folate (B9). Pregnant women particularly require folate, a water-soluble B vitamin, for cell growth and metabolism.
Vitamin B6. This vitamin, which is present in most meals, helps red blood cells develop.
Potassium. This necessary mineral is vital for heart health and has the potential to decrease blood pressure.

Other plant compounds

The chemicals in onion that contain sulfur and their antioxidant content are responsible for their health advantages.
Onion are a major dietary source of flavonoids, particularly a substance known as quercetin, in many different countries.
In onion, the most prevalent plant chemicals are:

Anthocyanins. Red or purple onions are the only vegetables that contain anthocyanins, which are potent antioxidants and pigments that give these onions their reddish hue.

Quercetin. An antioxidant flavonoid called quercetin has been found to lower blood pressure and strengthen the heart.

Sulfur compounds. The majority of them are polysulfides and sulfides, which may offer cancer protection.

Thiosulfinates. These sulfur-containing substances may stop blood clots from forming and hinder the growth of dangerous germs. Yellow onion may actually have nearly eleven times as many antioxidants as white onion.

Certain antioxidant levels can be considerably lowered by cooking.

Health benefits of onions

Strong antioxidant and anti-inflammatory capabilities have been shown for onions.

Blood sugar regulation

High blood sugar levels are the main symptom of type 2 diabetes, which is a prevalent illness.
Onions may help reduce blood sugar levels, according to studies on animals.

Humans have demonstrated the same outcomes. A study conducted on individuals diagnosed with type 2 diabetes revealed a substantial reduction in blood sugar levels with consuming 3.5 ounces (100 grams) of raw onions daily.

Further research is necessary; however, raw onions may help control type 1 and type 2 diabetes.

Bone health

Many people suffer from osteoporosis, particularly women who have gone through menopause. One of the primary preventive methods is maintaining a healthy diet.

According to research on animals, onions can even build more bone mass by preventing bone degeneration.

According to more studies, postmenopausal women may experience less bone loss if they consume certain fruits, herbs, and vegetables, like onions.

Reduction of cancer risk

Uncontrolled cell proliferation is the hallmark of the frequent disease known as cancer. One of the main causes of death worldwide is this.

Observational studies have demonstrated a protective effect of onions against a number of malignancies, including stomach, breast, colon, and prostate cancers.

Potential downsides

Consuming onions may cause unpleasant body odor and foul breath.
This vegetable might not be suitable for some people due to a few other drawbacks.

Onion intolerance and allergy

While raw onions can cause allergies, they are generally intolerant.
Heartburn, gas, and upset stomach are among the signs of onion intolerance that influence digestion.
Whether or not they have a food allergy, some people might get allergic reactions just by touching onions.

FODMAPs

FODMAPs are a type of carbohydrates and fibers that are intolerant by many people, and they are present in onions.
Unpleasant digestive symptoms like gas, bloating, cramps, and diarrhea could result from them.

Eye and mouth irritation

Tears and eye irritation are the most frequent side effects of chopping and cooking onions. A gas known as lachrymatory factor (LF) is released from an onion’s cells when they are chopped.

Your eyes release tears to wash out the irritant when the gas triggers neurons in your eyes, causing a stinging sensation.

Since the base of an onion contains more of these compounds than the bulb, cutting an onion without removing the root end may help minimize inflammation.

Another way to stop this gas from evaporating into the air is to cut onions beneath running water.

Dangerous for pets

Onions are a nutritious part of food for humans, but they can be fatal to certain animals, such as cats, dogs, horses, and primates.

The primary offenders are sulfoxides and sulfides, which can cause Heinz body anemia. Anemia is the result of damage to the red blood cells in animals, which is the hallmark of this sickness.

If you live with an animal, make sure they don’t eat onions and keep anything flavored with onions out of their reach.

Onions have carbs?