Onion is a staple vegetable across global cuisine. It amazingly gives extra flavor and taste to our foods. Being loaded with high amounts of nutrients, onions are not just an ordinary ingredient to our dishes, it may also give us a wide spectrum of health benefits. It is packed with vitamin C, B6, manganese, potassium, phytonutrients, and antioxidants.
Onions And Bone Health
Onions may help support strong bones. Experts have found that the superfood may reduce oxidative stress, boost antioxidant levels and decrease bone loss, which may prevent osteoporosis and boost bone density (1). They are loaded with bone-healthy polyphenols, specifically flavonoid polyphenols. These plant pigments have been shown to help increase the production of osteoblasts (bone-building cells) (2).
Additionally, onions are also super-rich in anti-inflammatory, antioxidant flavonoids – quercetin. This beneficial component guards the bone against free radical damage and prevents the bone from breaking down (osteoclast). Aside from this, onions also have Sulphur compounds allicin which strengthens the collagen in the bone (3).
In a study, results showed that older women who most frequently ate onions experienced more than 20% decreased risk of hip fracture as compared to those who never ate them (4).
Moreover, a study involving 24 middle-aged and postmenopausal women revealed that drinking 100 ml of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group (5).
Researchers at the University of Bern in Switzerland found that a peptide called GPCS in white onions was the most likely compound responsible for the decreased bone loss (6).
Other Benefits Of Onions
- May lower the production of LDL and keep our heart healthy.
- May help build immunity
- may help control blood sugar because of its quercetin and sulfur compounds
- May boost digestive health
Ways To Enjoy Onions
- Add thinly sliced red onions to your favorite salad.
- Use raw onions to add a kick of flavor to your guacamole recipe.
- Combine cooked onions with other vegetables for a healthy side dish.
- Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.
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