8 amazing benefits of onions for skin, hair and health | Exercise factory
Onions are cultivated and consumed throughout the world. They are usually served cooked. They can also be eaten raw and are used in pickles and chutneys. The onion has a strong flavor and a spicy and spicy flavor. Although it is a temperate crop, it can be grown in a wide range of climatic conditions (temperate, tropical and subtropical)
Although all vegetables are important for health, certain types offer unique benefits.
Onions are members of the Allium genus of flowering plants that also include garlic, shallots, leeks and chives.
These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.
In fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat diseases such as headaches, heart disease and mouth sores.
Onions are rich in nutrients, which means they are low in calories but high in vitamins and minerals.
A medium onion has only 44 calories, but provides a considerable dose of vitamins, minerals and fiber (2).
This vegetable is particularly high in vitamin C, a nutrient involved in the regulation of immune health, collagen production, tissue repair and iron absorption.
Vitamin C also acts as a powerful antioxidant in your body, protecting cells against damage caused by unstable molecules called free radicals (3).
Onions are also rich in B vitamins, such as folate (B9) and pyridoxine (B6), which play a key role in metabolism, red blood cell production and nerve function (4).
Finally, they are a good source of potassium, a mineral that many people lack.
In fact, the average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg (5).
Normal cell function, fluid balance, nerve transmission, renal function and muscle contraction require potassium
Onions contain antioxidants and compounds that fight inflammation, lower triglycerides and lower cholesterol levels, all of which can reduce the risk of heart disease.
Its potent anti-inflammatory properties can also help reduce high blood pressure and protect against blood clots.
Quercetin is a flavonoid antioxidant highly concentrated in onions. Since it is a potent anti-inflammatory, it can help to lower risk factors for heart disease, such as high blood pressure.
A study of 70 overweight people with high blood pressure found that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3 to 6 mmHg compared to a placebo (7).
Onions have also been shown to lower cholesterol levels.
A study of 54 women with polycystic ovary syndrome (PCOS) found that consuming large amounts of raw red onions (40-50 grams / day if they were overweight and 50-60 grams / day if they were obese) for eight weeks reduced total LDL and "bad" cholesterol compared to a control group (8).
In addition, evidence from animal studies confirms that onion consumption can reduce risk factors for heart disease, including inflammation, high triglyceride levels and the formation of blood clots.
Eating onions can help control blood sugar, which is especially important for people with diabetes or prediabetes.
A study of 42 people with type 2 diabetes showed that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by approximately 40 mg / dl after four hours (23).
In addition, multiple studies in animals have shown that the consumption of onions can benefit the control of blood sugar.
One study showed that diabetic rats fed foods containing 5% onion extract for 28 days experienced a decrease in fasting blood sugar and had substantially lower body fat than the control group (24).
The specific compounds found in onions, such as quercetin and sulfur compounds, have antidiabetic effects.
For example, it has been shown that quercetin interacts with the cells of the small intestine, pancreas, skeletal muscle, adipose tissue and liver to control the regulation of blood glucose throughout the body.
Onions are a rich source of fiber and prebiotics, which are necessary for optimal intestinal health.
Prebiotics are types of non-digestible fiber that are broken down by beneficial intestinal bacteria.
Intestinal bacteria feed on prebiotics and create short-chain fatty acids, which include acetate, propionate and butyrate.
Research has shown that these short-chain fatty acids strengthen intestinal health, increase immunity, reduce inflammation and improve digestion (35, 36).
In addition, consuming foods rich in prebiotics helps increase probiotics, such as strains of Lactobacillus and bifidobacteria, which benefit digestive health (37).
A diet rich in prebiotics can help improve the absorption of important minerals such as calcium, which can improve bone health (38).
Onions are particularly rich in inulin prebiotics and fructooligosaccharides. These help increase the amount of friendly bacteria in the intestine and improve immune function
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