6/12/2015

Whatarethehealthbenefitsofonions?MedicalNewsToday

What are the health benefits of onions?

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Last updated: Wednesday 10 September 2014

Nutrition / Diet

Onions are part of the allium family of vegetables and

herbs, which also includes chives, garlic, scallions and
leeks. Allium vegetables have been cultivated for centuries
for not only their characteristic, pungent flavors but also
for their medicinal properties.

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Knowledge center

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Onions can vary in size, shape, color and flavor. The most
common types are red, yellow and white onion. Flavors can
vary from sweet and juicy with a mild flavor to sharp, spicy, and
pungent, often depending on the season in which they are
grown and consumed. It is estimated that 105 billion pounds of
onions are harvested each year worldwide.
The possible health benefits of consuming onions include
lowering the risk of several types of cancer, improving
mood and maintaining the health of skin and hair.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

Nutritional breakdown of onions

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Onions can be sauted, roasted, grilled or caramelized, be used fresh

as a topping for sandwiches or salads and added to salsas and dips.

Consuming onions could lower the risk of several types of cancer, improve
mood and maintain the health of skin and hair.

Look for onions that are dry and firm with little to no scent before

Onions
a nutrient-dense food, meaning that while they are low in calories they are high in beneficial nutrients like
they
areare
peeled.
vitamins, minerals and antioxidants. One cup of chopped onion contains approximately 64 calories, 15 grams of
carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10%
Adding onion is a great way to add flavor to a dish without adding
or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium,
extra
calories, fat or sodium. They are often a staple in many
iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.

kitchens and pair well with most dishes. They can be sauted,
roasted, grilled or caramelized, be used fresh as a topping for
Possible health
benefits
of consuming
sandwiches
or salads
and added
to salsas andonions
dips.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related

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onion have
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health
Many
suggested
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increasing
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the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair,
increased energy, overall lower weight.

Potential
ofstudied
consuming
Cancer: Alliumhealth
vegetablesrisks
have been
extensively onions
in relation to cancer, especially stomach and colorectal
cancers. Their beneficial and preventative effects are likely due in part to their rich organosulfur compounds.

ItAlthough
is the total
diet or overall eating pattern that is most important
the exact mechanism by which these compounds inhibit cancer is unknown, possible hypothesis include the
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diet with variety than to concentrate on individual foods as the

Onions
are also
a source of the strong antioxidant vitamin C that helps to combat the formation of free radicals
key
to good
health.
known to cause cancer.

Colon cancer:
High fiber
intakes
all fruits
and vegetables
are
associated with a lowered risk of colorectal cancer.
Written
by: Megan
Ware,
RDN,from
LD[20]
, registered
dietitian
and
nutritionist
Prostate cancer: In a study published by the Journal of the National Cancer Institute, researchers used a populationbased, case-controlled study to investigate the relationship between allium vegetable intake and prostate cancer.
They found that men with the highest intake of allium vegetables had the lowest risk for prostate cancer. 2

Links

Esophageal and stomach cancer: Frequent intake of allium vegetables has been inversely related with the risk of
esophageal and stomach cancer. 3 Several survey-based human studies have demonstrated the potential protective
effects of consuming alliums, as well as reports of tumor inhibition following administration of allium compounds in
experimental animals.
Sleep and mood: Folate, found in onions, may help with depression by preventing an excess of homocysteine from
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Whatarethehealthbenefitsofonions?MedicalNewsToday

forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine
interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate
not only mood, but also sleep and appetite as well. 4
Skin and hair: Adequate intake of vitamin C is needed for the building and maintenance of collagen, which provides
structure to skin and hair.

How to incorporate more onions into your diet

Onions can be sauted, roasted, grilled or caramelized, be used fresh as a

topping for sandwiches or salads and added to salsas and dips.

Look for onions that are dry and firm with little to no scent before they are peeled.
Adding onion is a great way to add flavor to a dish without adding extra calories, fat or sodium. They are often a
staple in many kitchens and pair well with most dishes. They can be sauted, roasted, grilled or caramelized, be used
fresh as a topping for sandwiches or salads and added to salsas and dips.
How to properly cut an onion and tips to avoid watery eyes.

Potential health risks of consuming onions

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It
is best to eat a diet with variety than to concentrate on individual foods as the key to good health.
Written by: Megan Ware, RDN, LD, registered dietitian and nutritionist
Copyright: Medical News Today
References

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1.

Anticancer Compounds Found in Food , Machowsky, MS, RD, CDN, CSCS, Jason, Nutrition 411, Review Date 2/14,
Accessed 28 March 2014.

2.

Allium Vegetables and Risk of Prostate Cancer: A Population-Based Study , JNCI, 2002, 94 (21): 1648-1651, Accessed 28
March 2014.

3.

Protective effect of allium vegetables against both esophageal and stomach cancer: a simultaneous case-referent
study of a high-epidemic area in Jiangsu Province, China , Jpn J Cancer Res, 1999 Jun;90(6):614-21, Accessed 28 March
2014.

4.

Depression and Diet , Nutrition 411, Review Date November 2008, Accessed February 20th, 2014.

5.

The National Onion Association , Accessed 6 May 2014.

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