The Eye-Watering Truth About Onions: Unveiling Their Health Benefits

Many people don’t think much of onions.

A condiment for burgers and hot dogs?

Onion rings instead of fries?

A mirepoix – celery, carrots, and onions?

Now, I will not encourage you to eat onions like an apple or pear (though some people do this).

However, I will share some of the many benefits of this underrated “white” food (though they come in white, yellow, and red/purple) and why onions are much more than just a staple ingredient in your kitchen.

Nutrition Facts: Before I get to the health benefits, here is some nutrition information for the bulbs. Onions are low in calories and, like many vegetables, have several vitamins, minerals, and antioxidants. Here’s a glimpse of what you’ll find in one small onion (70 g):

Calories: <30
Fiber: 1 gram
Vitamin C: 5 mg
Folate: 13 mcg
Potassium: 100 mg

Now for these health benefits:

Immune System Health

Onions are brimming with antioxidants that help strengthen your immune system. These potent compounds combat free radicals, reduce inflammation and protect your body against various diseases.

Heart Health

Quercetin, a potent antioxidant found in onions, has been linked to reduced risk of heart disease. It helps lower blood pressure, reduce cholesterol levels, and inhibit blood clot formation. And potassium is a mineral that helps with blood pressure health.

Digestive Health

The fiber in onions acts as a natural prebiotic, supporting the growth of beneficial gut bacteria. A healthy gut flora improves digestion and nutrient absorption and boosts mood.

Bone Health

Onions are rich in a compound called GPCS (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxide), which may enhance bone density and reduce the risk of osteoporosis. And that is more proof that we should ignore the “if you can pronounce it don’t eat it” statement. Try pronouncing that! That is why we refer to it as GPCS.

Blood Sugar Health

Once again, the phytochemical quercetin is the culprit. Quercetin is known to help regulate blood sugar levels and improve insulin sensitivity. They can be a great addition to a diabetic-friendly diet, adding flavor without affecting your blood sugar much.

Anti-Cancer Potential

Allium vegetables, including onions, have been associated with a reduced risk of certain cancers. Compounds like quercetin and organosulfur compounds found in onions possess anti-carcinogenic properties, protecting your cells from damage and inhibiting the growth of cancer cells.

Tips to Reduce the Crying Effect

While you might want to incorporate onions into your cooking, can we do anything about the dreaded onion tears? If you’ve ever chopped onion, you know the struggle of watery eyes, and sometimes it seems worse than another day.

While I can’t guarantee a tear-free experience, here are some tips to help reduce the crying effect.

A sharp knife helps reduce the crying and making cutting easier.

Chill Out: Pop the onion in the refrigerator for about 30 minutes before you cut. The cold temperature slows the release of the volatile compounds that trigger the tear response, giving you a fighting chance against the waterworks.
Stay Sharp: A dull knife is your enemy regarding onions. A sharp knife produces cleaner cuts and minimizes damage to the onion cells, releasing fewer tear-inducing compounds. So, make sure your knife is sharp (and it makes the cutting so much easier).
Slice Underwater: This may sound unconventional, but try slicing your onions underwater. The water helps to trap the released compounds, preventing them from reaching your eyes. Just be cautious and ensure your hands and the knife handle are dry for safety.

Onions are not just for adding a flavor to your favorite recipes and as a condiment; they also come with various health benefits.

So next time you think of overlooking onions, remember how they work wonders for your health.