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Rich in vitamins, and minerals and loaded with antioxidants, Onion is a healthy vegetable that can be eaten not just raw but also added in the preparation of several food items – from curries to cooked veggies. Interestingly, in India when it comes to cooking food most households cannot do without onions. Yes, there are many health benefits of onions and here we tell you the health facts, nutritional value, and health properties of onions.

Onion Nutritional Value:-

Nutritional Value of Onion as per 100 g Source:-

  • Calcium – 23 mg
  • Iron – 0.21 mg
  • Magnesium – 10 mg
  • Phosphorus – 29 mg
  • Potassium – 146 mg
  • Sodium – 4 mg
  • Zinc – 0.17 mg
  • Vitamin C – 7.4 mg
  • Folate – 19 µg
  • Vitamin A – 0 µg
  • Fiber – 1.7 g

And do not miss the Food Nutrients section on Health Views Online where we talk in detail about different vitamins and minerals.

A Compound in Onion Can Improve Digestion

Onions provide an excellent supply of insulin, a dietary fiber that acts as a source of food for the good bacteria in the intestines. Inulin functions as a natural regulator keeping the appropriate amount of good bacteria at optimal levels in order to maintain a healthy digestive system.

Also Read: Ginger Health Benefits: Nutritional Facts and Medicinal Properties

Onions Control Sugar Levels

As onions have a significant amount of dietary fiber and relatively few carbohydrates. Onions also help in reducing the glucose level in the blood and reducing the chances of sudden spikes. Specific compounds of onions such as quercetin and sulfur compounds possess anti-diabetic effects

Health Benefits of Onion – It is Healthy for the Heart

It lowers cholesterol and plays a vital role in protecting your cardiovascular health.

Onions contain antioxidants which means that diets high in antioxidant-rich food have been linked to reduced risk of developing heart disease.

Its anti-inflammatory properties tend to reduce high BP, reduce the chances of stroke, and protect the body against blood clots. (Source) 

heart health

Onion Benefits: Contains Cancer-Fighting Compounds

With a variety of sulfides, Onions offer anti-carcinogenic properties. Dark red onions, known as the richest source of dietary flavonoids, may help fight off cancer of the colon and breast. So, drinking onion juice on a daily basis has a lot of health potential in reducing the risk of different types of cancer.

Onion is Important for Promoting Hair Growth

One of the many beneficial ingredients found in the onion is sulfur, which is well known for its ability to stimulate hair growth.

Applying onion juice to the scalp twice a week for roughly two months can stimulate the follicles to promote hair growth. 

The juices of onion increase blood circulation towards the scalp and the antibacterial and antifungal sulfur plays an important role in keeping the follicles healthy enough to stimulate hair growth. (Source)

hair growth

Onion and Diabetes 

According to multiple animal studies, eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes. Interestingly, sulfur compounds and quercetin in onions have antidiabetic properties.

Health Benefits of Onion: They Increase Bone Density

Though dairy gets much of the credit for boosting bone health, many other foods, including onions, may help support strong bones. (Source)

Also Read: Know The Health Benefits of Pumpkin and Nutrition Facts

Hypertension? Well, Onions are Good When it Comes to Maintaining Your Blood Pressure

Enriched with potassium, Onion keeps your blood pressure in check. So, adding onions to your daily diet is a must to maintain your BP at steady levels

Also, Easy to add to your diet

Onions are stapled in kitchens around the world. As they give flavor to dishes.

Use onions to cook omelets, quiches.

Use in chicken tofu with sautéed onions.

Add it to your salads.

Add in veggie grilled sandwiches.

onions in diet

Surprised by so many health benefits of eating Onion? Well, we have a list of such healthy vegetables, fruits, seeds, and herbs along with their nutrition. Explore all our sections – Healthy Vegetables, Healthy Fruits, Healthy Seeds and Healthy Herbs.