Health Benefits of Red Onions
Health Benefits of Red Onions
Nutrients in onions:
— including quercetin, allicin and chromium — can protect against cancer, fight fungi and bacteria, promote cardiovascular health, reduce high blood pressure and insulin resistance, and aid in weight loss.
Red Onion Nutrition Facts
- Glycemic Index (GI) Rating / Glycemic Load: Red onions have a very low Glycemic Index rating (10)
- Calories: Red onions are very low in calories, with 1 ounce of onions (28 grams) containing only 11 calories
- Macronutrients: Red onions are mainly made of carbohydrates and water. They contain zero fat
- Vitamins & Minerals: Red onions provide significant amounts of vitamin C and vitamin B6. They are also one of the best food sources of chromium
Quercetin in red onions provides wide ranging health benefits.
Red and yellow onions are best natural sources of quercetin, a bioflavonoid that is particularly well suited for scavenging free radicals. Aside from its antioxidant properties, quercetin pocesses cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. It has promising potential for preventing and controlling the formation of intestinal polyps, suppressing the rhinoviruses that are the underlying cause of common cold, treating psoriasis, and inhibiting the replication of viruses including the herpes simplex virus that can cause cold sores. It also reduces the risk of stomach cancer: according to one study, half an onion a day could reduce the risk of stomach cancer by 50%.
Allicin in onions fights regenerative diseases and fungi
Allicin, a potent health-promoting compound in onions, when the plant is crushed or chopped. Allicin promotes cardiovascular health, prevents and treats cancer, and reduces high blood pressure. Allicin could help for people with dandruff due to its anti-fungal properties.
Chromium in onions, a great food to tackle insulin resistance
Onions are rich in chromium, a trace mineral, that can help controlling glucose levels. This is great news for people suffering from insulin resistance as chromium is an essential for insulin activity in carbohydrate, fat and protein metabolism. Lack of chromium-rich foods in diet may lead to insulin resistance and impair blood sugar control and increase the risk of cardiovascular disease and type 2 diabetes.
Additional health benefits
With a glycemic index (GI) rating of 10, onions are considered a low glycemic food. The glycemic index ranks carbohydrate containing foods based on how quickly they raise blood sugar levels. Foods are rated between 0 and 100, and the higher the rating, the quicker the food will release energy and cause blood glucose levels to rise. The glycemic index was initially created to help diabetics decide what foods are best for them, but now also many weight conscious people are using the concept of glycemic index to help them lose weight and improve their health. By choosing low GI foods — such as red onions — over high GI carbs, you can regulate blood sugar and insulin levels, which in turn causes the body to store less fat. Stable insulin levels can contribute to slower aging, lower blood pressure and to improve cholesterol levels.
Glycemic index 血糖指數
It is a number associated with a particular type of food to indicate the food’s effect on a person’s blood glucose (blood sugar) level. The number typically ranges between 50 and 100, where 100 represents the standard, an equivalent amount of pure glucose.
Health benefits of eating red onions
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