Table of contents:
- Nutritional content of onions
- Benefits of onions
- 1. Heart health
- 2. Prevent cancer
- 3. Maintain the mood
- 4. Strengthens immunity
- 5. Maintain the function of the digestive system
- 6. Maintain blood sugar levels
Not only make food more delicious, onions have many health benefits. What are the benefits of onions? Here comes the review
Nutritional content of onions
Before knowing the benefits, let's see what is actually in the contents of onions.
In 100 grams of onions contain:
- Water: 87.5 grams
- Energy: 43 cal
- Protein: 1.4 grams
- Carbs: 10.3 grams
- Fiber: 2 grams
- Fat: 0.2 grams
- Sodium: 12 mg
- Potassium: 9.6 mg
- Vitamin C: 9 mg
- Calcium: 32 mg
- Iron: 0.5 mg
- Zinc: 0.3 mg
- Vitamin B2: 0.21 mcg (microgram)
- Total carotene: 50 mcg
Judging from these nutritional values, onions are one of the most nutrient-dense foods. Onions are low in calories but high in vitamins, minerals, and antioxidant compounds in them.
Benefits of onions
1. Heart health
Onions have very good benefits for heart health and blood vessels. From maintaining blood pressure, to reducing the risk of heart attack.
This is because of the potassium content in onions which has a blood pressure-lowering effect. Quercetin, a type of flavonoid in onions, also helps potassium maintain blood pressure and improves overall heart health.
2. Prevent cancer
Other benefits of onions are cancer prevention. Onions belong to the allium vegetable group. This allium vegetable has the virtue of preventing cancer, especially stomach and colorectal (large intestine) cancer because of the very high organosulfur compounds in it.
The exact mechanism by which organosulfur inhibits cancer cell growth is still unknown, but basically this compound plays an important role in preventing the formation of free radicals in the body.
Onions are also a very powerful source of the antioxidant vitamin C. This condition makes onions have great power to ward off free radicals that trigger cancer.
In addition, onions are also known for their quercetin content. Quercetin is a strong anti-cancer agent.
Reporting from the Live Science page, people who eat onions absorb twice as much quercetin than those who drink tea, three times more than those who eat apples. Especially for red onions, the quercetin content is the highest.
Onions can also help deal with the side effects of cancer treatment. A 2016 study in Integrative Cancer Therapies found that eating fresh onions helps reduce insulin resistance and hyperglycemia in breast cancer patients undergoing chemotherapy. As is often the case, breast cancer chemotherapy usually causes this side effect.
3. Maintain the mood
Folate found in onions can also reduce symptoms of depression reported on the page Medical News Today. Folate reduces the formation of homocysteine, a compound that can prevent blood and nutrients from reaching the brain optimally.
By suppressing the production of homocysteine, this means that the production of chemicals in the brain such as serotonin, dopamine and norepinephrine can be produced smoothly. The smooth production of this brain chemical makes the brain more optimally regulate mood, sleep cycles, and also appetite.
4. Strengthens immunity
The benefits of onions are also a booster for the body's immune system. The polyphenols in onions act as antioxidants, protecting the body from free radicals. Reducing the build-up of free radicals in the body can help push your immune system stronger.
According to the University of Maryland Medical Center, the quercetin in onions also helps reduce allergic reactions by stopping the body from producing histamine, which makes you sneeze, treat, and itch.
5. Maintain the function of the digestive system
The fiber in onions makes the digestive system work properly. Onions contain a special type of fiber, a soluble fiber known as oligofructose. This fiber promotes the growth of good bacteria in the intestines. Oligofructose is also needed to help prevent and treat diarrhea.
6. Maintain blood sugar levels
The chromium in onions has a role in helping to regulate blood sugar levels. The sulfur in onions helps lower blood sugar and triggers an increase in insulin production.
A study in the journal Environmental Health Insights states that onions are especially useful for people with diabetes. People with type 1 and type 2 diabetes who ate onions (red in color) in this study showed lower blood sugar levels for the next 4 hours.
x
