What Happens to Your Body When You Eat Onions Every Day
Including the humble onion in your daily meals might not sound like your conventional path to wellness. However, it actually offers some impressive benefits. Adding onion to your dishes doesn’t just give them a zesty kick; it also positively impacts your health.
If you love onions and wonder what happens to your body when you eat these pungent veggies, get ready to cry tears of joy. This article will peel back the layers of what eating onions means for your health and wellness.
Onion Nutrition Facts
Onions are a natural source of vitamins, minerals and plant compounds wrapped in a tasty package with many layers. While onions come in different varieties (think yellow, red and even a sweet Vidalia) and may vary in flavor and culinary applications, they are all similar in their nutritional composition. However, some have extra-impressive features that we will get into later.
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Health Benefits of Onions
Onions are perhaps best known for their pungent, sharp and savory taste, especially when eaten raw, providing an intense, zesty kick that can bring any dish to life. And when sautéed or caramelized, onions develop a delightful sweetness accompanied by a mellow, slightly buttery taste, adding depth and richness to a variety of dishes.
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If you add onions to your dishes regularly, here are some effects you may observe.
May Support a Healthy Gut
Onions are a natural source of prebiotics, which are necessary for optimal gut health. Prebiotics are non-digestible fibers that serve as food for the beneficial gut bacteria, promoting their growth and encouraging a balanced gut flora.
Specifically, onions contain the prebiotic inulin, which helps stimulate the growth of healthy bacteria.4 Evidence suggests that allicin, a compound found in onion, may also help support a healthy gut, but more quality human-based data is needed to confirm this.
May Improve Your Heart Health
Regular consumption of onions also supports heart health. Onions contain anti-inflammatory and antioxidant properties, especially quercetin, that may have antihypertensive effects. Additionally, quercetin has been shown to help decrease triglycerides and reduce cholesterol levels6. Evidence suggests that eating onion can not only be helpful in preventing and treating dyslipidemia and high blood pressure but ultimately may help reduce the risk of developing cardiovascular disease.
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Might Benefit Your Eye Health
Onions are also helpful for supporting good eye health. They are rich in sulfur, which is important for producing glutathione, one of the body’s most potent antioxidants. This antioxidant, in particular, is necessary for the eyes’ health, helping to prevent age-related macular degeneration, cataracts and glaucoma.8 Therefore, incorporating onions into your diet can potentially support and maintain good eye health.
Might Reduce Your Risk of Certain Cancers
Notably, onions may also contribute significantly to cancer prevention. They are rich in antioxidants and sulfur-containing compounds that may potentially reduce the risk of certain types of cancer, including lung, prostate and stomach.
One study assessed primary breast cancer cases among a sample of women in Puerto Rico. Results of the study suggest that high onion and garlic consumption may be protective against breast cancer among this population.9 Other data has shown that there may be a link between eating more foods that contain allicin, like onions, and a reduced risk of stomach cancer. That said, more robust research is needed to confirm these findings.
Have Antibacterial Properties
Onions may also have antibacterial properties to help fight off dangerous bacteria and reduce infections. Research suggests that onion essential oils could help reduce bacteria such as Staphylococcus aureus and Salmonella.
Contributed By Lauren Manaker M.S., RDN, LD, CLEC
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