What Occurs to Your Physique When You Eat Onions Frequently

Together with including taste to your meals, onions supply many well being advantages. They include plant compounds which will assist with blood sugar management, coronary heart well being, and immunity.

Onions include antioxidant compounds, notably the flavonoid quercetin, which can enhance coronary heart well being. Analysis exhibits that quercetin might decrease blood strain, cut back ldl cholesterol, and enhance blood circulation.

In a single examine, folks with barely excessive ldl cholesterol who drank 100 milliliters of onion juice noticed a drop in complete and low-density lipoprotein (LDL) “dangerous” ldl cholesterol.

Most analysis has been restricted to small research in folks or achieved in animals. Additionally, many research use onion dietary supplements as a substitute of complete onions. Extra human analysis is required.

Quercetin and sulfur compounds present in onions might assist regulate blood sugar. They work by enhancing how the physique processes glucose (sugar) and responds to insulin.

A examine in folks with diabetes confirmed that consuming 100 grams of uncooked crimson onion helped the physique use and take away sugar from the blood higher.

Onions, particularly crimson onions, are a superb supply of vitamin C.

Vitamin C strengthens your immune system by supporting the manufacturing and performance of white blood cells. Within the physique, white blood cells battle off dangerous micro organism and viruses that might trigger an infection or illness.

The sulfur compounds in onions can also help immune well being. One examine discovered that these compounds helped enhance immune operate in folks with colorectal most cancers.

An older examine in perimenopausal and postmenopausal girls discovered that consuming onions might enhance bone well being. Ladies who ate onions at the least as soon as a day had been as much as 20% much less prone to expertise a hip fracture in comparison with those that hardly ever or by no means ate them.

A 2024 examine in rats with osteoporosis (weak and brittle bones) discovered that onion flavonoid extract helped enhance bone energy and bone density. Extra human research are wanted to substantiate the bone well being advantages of onions.

Lab research counsel that compounds in onions might assist stop the expansion of dangerous micro organism that trigger an infection. In a single examine, quercetin was proven to disrupt bacterial cell partitions and stop the expansion of E. coli and Staphylococcus aureus.

Quercetin can also stop the expansion of Helicobacter pylori (H. pylori), a kind of micro organism that infects the abdomen. H. pylori can improve the danger of peptic ulcers and gastritis (irritation of the abdomen lining).

Onions are a pure supply of prebiotics, which feed the great micro organism in your intestine and help digestive well being. They include inulin and fructooligosaccharides (FOS), fibers that promote a wholesome intestine microbiome. These fibers have additionally been linked to improved digestion, temper, nutrient absorption, and immune operate.

Flavonoids and antioxidant compounds in onions can neutralize dangerous free radicals earlier than they will injury your physique’s cells.

Quercetin might stop the formation of compounds that trigger irritation. These embody leukotrienes, prostaglandins, and histamines. This will likely assist cut back irritation related to arthritis and different persistent circumstances. Extra human analysis is required.

Quercetin and different flavonoids in onions might block the expansion and unfold of sure most cancers cells.

A 2019 examine discovered that recurrently consuming allium greens, resembling onions, leeks, and garlic, might cut back the danger of colorectal most cancers by as much as 79%. Equally, one other examine confirmed that larger consumption of garlic and onions may decrease the danger of breast most cancers.

Extra well-designed human trials are wanted to totally perceive how onions might assist stop most cancers.

When consumed in regular quantities, onions are typically thought-about protected for most individuals. Nevertheless, there are some things to contemplate:

Fuel and bloating: Onions are excessive in FODMAPs, which may trigger digestive discomfort in folks with irritable bowel syndrome (IBS).
Allergic reactions: Although very uncommon, some folks could also be allergic to onions and will have a response when dealing with or consuming them. If you happen to’re allergic to different vegetation within the Liliaceae household, like garlic, you may also be allergic to onions.
Remedy interactions: In massive quantities, onions might have a blood-thinning impact. If you happen to take blood-thinning medicines, discuss to your physician earlier than making any main modifications to your weight-reduction plan.

Consuming onions may also briefly contribute to dangerous breath. You’ll be able to handle dangerous breath by brushing your tooth, flossing, or utilizing mouthwash after consuming onions.

Onions can add depth and taste to quite a lot of meals. Whereas uncooked onions supply well being advantages, research present that baking, grilling, or frying onions might improve their health-protective compounds.

Listed below are some easy methods to take pleasure in onions:

Sauté onions in stir-fries and soups for a taste boostSprinkle finely chopped onions in salads and sandwichesCaramelize onions slowly for a candy topping on burgers or grain bowlsRoast onions with different vegetablesAdd sliced onions to tacos or avocado toastBlend onions into dressings, dips, and sauces for additional taste