Lifestyle

7 reasons why you should add raw onions to your daily diet

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Vegetables are important for health and are a must have in order to stay fit and disease free.


Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Onion is one such vegetable that contains various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.

In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores.

Here is a look at why you should be eating raw onions daily.

1. Improve heart health

The flavonoids in onion help in reducing bad cholesterol in the body and thiosulfinates are known to keep the consistency of the blood right as they make the blood thinner. Due to this, the risk of heart attack and stroke reduces.

2. Prevent cancer

A 2019 study compared 833 people with colorectal cancer with 833 people who did not have the disease. The researchers found that the risk of colorectal cancer was 79% lower in those who regularly consumed allium vegetables, such as onions. Moreover, one cup of chopped onions provides at least 13.11% of an adult’s recommended daily intake of vitamin C. As an antioxidant, this vitamin helps counter the formation of free radical compounds that have links to cancer.

3. Rich in antioxidants

Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants. These antioxidants inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes and heart disease.

4. Contribute to healthy bones

According to research, just one onion contains 25.3 mg of calcium. Calcium helps in maintaining strong bones, so adding onion to your salad can result in better bone health. It is believed that onions help reduce oxidative stress, boost antioxidant levels and decrease bone loss, which may prevent osteoporosis and boost bone density.

5. Give better skin and hair

Vitamin A, C, and K in onion helps to get rid of pigmentation and protects you from harmful UV rays as well. As a good source of vitamin C, onions may support the building and maintenance of collagen, which provides structure to skin and hair.

6. Help contain blood sugar

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes. Specific compounds found in onions, such as quercetin and sulfur compounds, possess anti-diabetic effects.

7. Boost digestive health

Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health. Onions are rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function. Furthermore, a diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health.