Onions are part of the Allium family of vegetables and herbs, including garlic, onions, and shallots.
Plants and vegetables in this family have been cultivated for centuries not only due to their unique nutritional properties but also due to their healing properties. Onions come in different sizes, shapes, colors, and flavors. The most common types of onions are red and white onions . The taste of onions also changes from sweet to bitter.
The nutritional value of onions
Onions are rich in nutrients. Although low in calories , it contains many nutrients such as vitamins, minerals, and antioxidants. One serving of chopped onions contains approximately 64 calories, 15 grams of carbohydrates, 0 grams of fat, 3 grams of fiber, 7 grams of sugar and 2 grams of protein.
It also contains vitamins C, B6, and manganese. Onions contain small amounts of calcium , iron , folate, magnesium, sulfur, phosphorous, and potassium.
Eating a variety of vegetables and herbs can reduce the risk of disease. Studies show that eating substances like onions can reduce the risk of obesity, diabetes and heart disease.
Onions and cancer:
Vegetables in the allium family can reduce the risk of cancer, especially stomach and intestinal cancer. The benefits of these plants are usually due to the presence of sulfur compounds. Although the exact mechanism of these compounds is not yet known, it is assumed that onions contain substances that prevent the growth of tumors. Onions are also a good source of antioxidants and vitamin C, which help the body fight free radicals.
Eating fiber in the diet can reduce the risk of colon cancer.
A study published in the Journal of the National Cancer Institute examined the relationship between vegetables in the allium family and prostate cancer. These studies show that eating vegetables in this group can reduce the risk of prostate cancer.
Digestive system cancer:
Frequent consumption of allium vegetables can reduce the risk of stomach and esophageal cancer, and several studies show that consuming this vegetable has a very effective effect on cancer.
Onion properties for sleep and mood
The folic acid in onions can be effective in treating and preventing depression. It usually does this by preventing excess homocysteine from forming in the body. Excess homocysteine interferes with the production of good hormones such as serotonin, dopamine, and norepinephrine.
Properties of onions for skin and hair
Getting enough vitamin C can help build collagen and give skin and hair good structure.
How to include onions in your diet?
Look for strong, fresh onions. Usually onions can give a good taste to different foods. You can eat fried, roasted, or grilled onions.
A complete diet is beneficial for preventing disease and achieving overall body health. Instead of focusing on just one food item, it is better to include a variety of ingredients in your diet.