5 health benefits of onion (and how to consume it)

Onion is a popular vegetable used to season most foods and its scientific name is Allium cepa. This vegetable provides various health benefits, as it has antiviral, antifungal, antibacterial, anti-inflammatory, anticancer, hypoglycemic and antioxidant properties, so its regular consumption is excellent for maintaining mainly heart health. 

There are several types of onion being the yellow, white, purple and shallot the most popular, being able to be consumed raw in salads, canned, fried, baked, grilled, fried, diced in rice and sauces. 

5 health benefits of onion (and how to consume it)

The main benefits of regular onion consumption could be:

  • Lower LDL cholesterol and triglycerides, as it contains substances called saponins that reduce the risk of heart disease, such as atherosclerosis or heart attacks.
  • Lower blood pressure, as it contains alliin and antioxidants that promote relaxation of blood vessels, improving blood circulation. In addition, it could exert antiplatelet action, decreasing the risk of forming blood clots that originate diseases such as stroke.
  • Help prevent and fight diseases such as flu, colds, tonsillitis, asthma and allergies, as well as cancer and against candida albicans infection, as it is a food rich in quercetin, anthocyanins (mainly in purple onions), vitamins B complex, C and other antioxidant compounds that provide antimicrobial and anti-inflammatory action. 
  • Prevent early aging, being rich in antioxidants, which protect the body’s cells from damage caused by free radicals;
  • Help regulate blood sugar, because it contains quercetin and sulfur compounds that have hypoglycemic properties, so it is an excellent choice for people with prediabetes and diabetes. 

    • In addition to this, some studies have found positive results regarding the topical placement of raw onion juice on the scalp, so it could help in the treatment for hair loss and alopecia.

    Onion also possesses expectorant action so it helps relieve phlegm and improve coughing. See how to prepare an excellent onion cough syrup.

    Onion nutritional information

    The table below lists the nutritional information per 100 g of onion:

    Iron

    It is important to emphasize that all the benefits mentioned above, may be obtained not only through the consumption of onion, but it is also important to maintain a balanced and varied diet, as well as a healthy lifestyle. 

    How to consume it

    Onion can be consumed raw, cooked, in sauce or canned. The amount to obtain its benefits is not yet established, some studies indicate that it should be at least 25 g per day. 

    In addition to this, onion can also be obtained in tincture, syrup or essential oil, in these cases the recommendation is 1 tablespoon, 3 times per day.

    Recipes with onion

    Some delicious recipes that can be prepared with onion are:

    1. Onion sauce for salads and sandwiches

    Ingredients

  • ¼ raw onion;
  • ⅓ cup olive oil;
  • 2 bunches mint or spearmint;
  • 1 teaspoon vinegar;
  • 1 teaspoon sesame;
  • 1 pinch of cascading sugar;
  • Salt to taste.

    • How to prepare

    Chop mint and onion finely. Blend all the ingredients and refrigerate until serving time.

    2. Ponquecito de cebolla

    Ingredients

  • 2 cups rice flour (or plain wheat flour);
  • 3 eggs;
  • 1 cup milk;
  • 1 tablespoon olive oil;
  • 1 tablespoon baking powder;
  • 1 teaspoon flaxseed
  • Salt and oregano to taste;
  • 1 chopped onion;
  • 1 cup white cheese.

    • How to prepare

    Blend the eggs, olive oil, milk, cheese and spices. In a separate bowl, mix the flour, yeast, flaxseed and chopped onion. Fold the dry ingredients into the wet ingredients and place the mixture in muffin tins.

    Preheat the oven to 180ºC and bake for 25 to 30 minutes. Sprinkle a little cheese on top.ima and leave in the oven for 3 to 5 minutes or until golden brown. 

    3. Onion preserves

    Ingredients

  • ½ cup apple cider vinegar;
  • 1 tablespoon sugar;
  • 1 tablespoon and ½ teaspoon coarse salt;
  • 1 red onion.

    • Method of preparation

    Wash, peel and thinly slice the onion. Mix the vinegar, sugar and salt in a small glass jar, until the salt and sugar are completely dissolved. Finally, add the onion to the mixture, close the jar and refrigerate.

    Ideally, the onion should be left to stand for 2 hours before consumption, and can be used up to 2 weeks after preparation, although it tastes better during the first week.

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