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HomeHEALTH & WELLNESS9 Benefits Of Adding Onion To Your Diet

9 Benefits Of Adding Onion To Your Diet


The benefits of adding onion to diets far outweigh what a lot of people know. This interesting read will open your eyes as to why you must include onions in your diet.

Onion, otherwise known as a common onion or bulb onion is a kind of vegetable but this is also a member of the Allium genus species like Garlic, scallion, leek, chive, and Chinese onion.

Although there are various types and products of onions, based on the regions of the world they are cultivated, onions are very beneficial because of the various vitamins and minerals that are found in them.

The uses of onions can be for culinary purposes on non-culinary purposes and of course, this vegetable is also very medicinal because it can be used to treat diseases like mouth sores, heart diseases, and headaches.

Without further ado, we have elaborated up to nine benefits of onion – you can find the benefits as follow.

1. Nutrients

Onion is one of the vegetables with a combination of several minerals and vitamins that is beneficial to the body’s system. An onion typically contains 44 calories but has more nutrients.

Onion contains a high volume of vitamin C which means it can serve as an immune booster, it can produce collagen and repair worn-out tissues of the body.

This vegetable has a very high content of vitamin B9 and B6 which functions to produce red blood cells and improve the metabolism of body.


There are not so many foods that contain potassium but onion stands out for this. Functions of the kidney, muscular contraction, cellular function, and even nerve transmission are enhanced by potassium.

2. Likely beneficial to the Heart

Onions are a very rich source of antioxidants, an agent that fights inflammation in the body, reduce cholesterol level and also decreases triglycerides – all of these factors can reduce the risk of heart disease.

The anti-inflammatory agents fight against high blood pressure and also protect the blood from clotting.

There is another antioxidant that is called quercetin, which is in huge proportions in onions. This antioxidant also helps reduce the risk of heart disease and the pressure of the blood.

Studies have shown that overweight people who are dealing with high blood pressure can take a dose of 162 mg per day of quercetin-rich onion.

Women that are also battling the polycystic ovarian syndrome (PCOS) can take advantage of vegetables to reduce the cholesterol in their system.

3. Loaded With Antioxidants

Onions are one of the most trusted sources of antioxidants – an agent that inhibits oxidation. Oxidation is a contributory factor to diseases like cancer, heart disease, and diabetes. Meaning, a high intake of onions will reduce the risk factor of the aforementioned diseases.

They contain various varieties of flavonoid antioxidants. Flavonoid is predominantly found in red onions which gives the onion its deep colour.

A study showed that those who consume red onions are at a lower risk of nonfatal heart attacks – this was proven in 43,880 men. For women too, those who take red onion are less likely going to have a heart attack.

5. Contain Cancer-Fighting Compounds

Foods of the Allium genus including onions can reduce the risk of some types of cancers like stomach and colorectal.

Following research, people who consume onions and other vegetables rich in the Allium genus are less likely going to be diagnosed with cancer of the stomach.  Conversely, those who do not take the said vegetables are more likely going to be diagnosed with cancer

The properties in onions that fight cancer and other diseases are linked to the sulfur contents and antioxidants found in the vegetable.

Onionin A, is a sulfur compound that is predominantly found in onion, and this functions to prevent the development of tumours and also slows the spread of lung and ovarian cancer.

5. Help Control Blood Sugar

Among the benefits of onion is that it helps to control blood sugar. Onion is one food that regulates the sugar content in the blood so it is good for people who are battling diabetes.

Following research, people with type 2 diabetes who eat 100 grams of red onions see their blood sugar levels reduced after some hours. Asides from reducing the blood sugar, onion consumption accounts for the control of blood sugar as well.

The quercetin and sulphur are in onion account for certain anti-diabetic effects.

6. May Boost Bone Density

Though calcium predominantly found in dairy product boost the health of the bone, there are other foods that have a near-similar effect like onions.

For middle-aged and postmenopausal women, consumption of 100ml of onion juice daily improves bone mineral density and activities of antioxidation.

Another study proved one of the benefits of onion. Women above their 50s who consistently ate onions are at a lower risk of fracturing their hips.

7. Have Antibacterial Properties

Onions also fight the presence of bacteria that are dangerous to health. For example Staphylococcus aureus, Pseudomonas aeruginosa, and so on.

There are other bacteria – Vibrio cholerae but their growth inhibits by the presence of onions and their extract, particularly in the developing world.

Quercetin also functions to fight onion, and this is one of the most powerful components that do so.

According to a study, there were discoveries that quercetin in yellow onion inhibits the growth of two bacteria including Staphylococcus aureus.

8. May Boost Digestive Health

The benefits of adding onion to the diet include boosting digestive health. Onions are among the vegetables that fight indigestion because they are rich in fiber and prebiotics that are necessary for the health of the gut.

Talking about prebiotics, are nondigestible fibres transforms beneficial gut bacteria. These gut bacteria are said to feed on probiotics while creating some short-chain fatty acids including acetate and others.

The aforementioned fatty acids function to strengthen the guts, boost the body’s immunity and even enhance digestion.

9. Easy to Add to Your Diet

Onion is one of the most affordable and common commodities.  Those who find it tasty can consume raw. Moreover, those who find it tasty in spice dishes among other ways it is added to the diet.

There are several ways onion ingests. Let’s we take a swipe at how it applies to spice dishes.

  • Raw onions pairs with the flavour guacamole recipe.
  • Caramelized to savour baked foods.
  • Onions can be into other vegetables to make them healthier.
  • Can be an addition to egg dishes like omelettes, quiches, or frittatas.
  • Chicken spices more with sauteed onions.
  • Sliced onions pairs to salad.
  • chopped onions to make salad fibre-rich.
  • add onions to stocks and soups.
  • Throw onions into dishes.
  • Can blend onions with vinegar, herbs, and olive oil to make salad dressing,
  • Can be an addition to chilli recipes to enhance flavour.

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