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Onions are a favorite of many people.
However, few people enjoy peeling and chopping onions because they are so spicy (why?).
Although it is spicy, most people think that onions are healthy. There are many rumors about onions, the most common one being that onions can penetrate blood vessels (really?).
Today, let’s talk about the nutrition of onion, why it is easy to irritate the eyes and choking the nose, and what are the health benefits of eating it?
Let’s take a look together↓
Onion nutrition, health benefits
Onion (Allium cepa L., from Latin cepa meaning “onion”), also known as bulb or common onion, is a vegetable that the most widely cultivated variety of the Allium genus; usually biennial or perennial;
Onions often have a pungent odor when chopped and contain certain chemicals that may irritate the eyes (more on this later), Onions are often used as a seasoning or side dish.
Ordinary onions are generally available in three colors:
Yellow or brown onions: The onion of choice for everyday use in European cuisine; yellow onions caramelize to a rich dark brown color; strong>
Red or purple onions: Spicy and intense, the onion of choice for everyday use in Asian cuisine, but also raw and grilled;
White onions: A traditional dish in the Mexican classic, more mild in flavor; golden brown when cooked.
→The nutritional value of onions
Most onion varieties contain about 89% water, 9% carbohydrates (including 4% sugar and 2% dietary fiber), and a small amount of protein; Good source of soluble fiber, 0.9-2.6% of fresh weight,
Onions contain small amounts of essential nutrients and are usually not high in calories.
In addition, onions contain large amounts of vitamins and minerals including, for example: vitamin C, folic acid, vitamin B6, potassium, and more and more .
as well as anthocyanins, quercetin, thiosulfinates (these sulfur compounds may inhibit the growth of harmful microorganisms and prevent the formation of blood clots) ;
→Phytochemicals in Onions
The phytochemical composition varies widely among onion varieties:
For example, yellow onions have the highest total flavonoid content, about 11 times more than white onions, and red onions contain considerable amounts of anthocyanins.
Onions are rich in quercetin, a well-recognized antioxidant that clears senescent cells.
What are the benefits of eating onions?
Studies have found that onions have strong antioxidant and anti-inflammatory properties, which have many health benefits.
→Helps control blood sugar (direct hypoglycemic needs to be verified)
A study of people with type 2 diabetes found that eating 3.5 ounces (100 grams) of raw onions a day could help control blood sugar levels.
The flavonoids in onions help keep blood sugar levels steady, and high blood sugar can lead to diabetes complications and many other risks.
→Bone health benefits (observational study)
Animal studies have shown that antioxidants such as onion vitamin C and quercetin can prevent bone degeneration and even increase bone mass.
A large observational study of women over the age of 50 found that regular consumption of onions was associated with increased bone density.
Individuals who ate onions once or more per day had 5% higher overall bone mineral density than those who ate onions once or less per month (P
Individuals who consumed onions once a day or more had an overall bone density that was 5% greater than individuals who consumed onions once a month or less (P
→Fighting bacteria (falsifiable)
Onions, used in folk medicine to relieve coughs, colds and mucositis,
Onions have important antibacterial properties against Escherichia coli, Pseudomonas aeruginosa, and Staphylococcus aureus, and older, longer-storage onions are more effective.
Here again, quercetin comes into play because of its ability to inhibit the growth of Helicobacter pylori and methicillin-resistant Staphylococcus aureus (MRSA).
→Reduced cancer risk (correlation study)
Observational studies have shown that increased consumption of onions is associated with a lower risk of several cancers, such as stomach, breast, colon, and prostate cancers, to name a few. .
There is an inverse association between the frequency of use of allium vegetables and the risk of several common cancers, especially in Europe, where allium vegetablesare a favorable factor associated with reduced cancer risk.
→Reduce inflammation and improve blood flow (insufficient evidence for vascularization)
Garlic and onion, which have good antioxidant properties, can reduce NAD(P)H oxidase activity and lipid peroxidation, increase eNOS activity, and reduce vascular inflammation in FFR.
And they contain sulfur compounds that not only enhance that particular flavor, but also help blood flow.
Then the question is, can onions pass through blood vessels? This is more of a folklore with no solid proof.
There are many causes of vascular blockage, mainly 5: Inflammation, high levels of oxidative stress, high insulin levels, calcified CAC, high homocysteine.
Onions should help with the first two.
However, it is more important that we reduce the behaviors that damage blood vessels: smoking, drinking, eating too much sugar and carbohydrates, calcium supplements, not getting enough folic acid and b12, or betaine ( lower hcy) etc.
Why do onions irritate the eyes, and what are the side effects?
Freshly chopped onions often cause eye irritation and tearing, typically caused by the volatile liquid, propanthion- S-oxide (a volatile liquid that acts as a tear-inducing agent, typically released by onions, and can also condense to form odorous thiosulfinates) and its aerosol release, will < strong>Causes irritation of nerves in the eye:
This gas is produced by a series of reactions in cells as a defense mechanism:
Cutting onions causes damage to cells, which releases aliinase enzymes, these enzymes break down the amino acid sulfoxide and produce sulfinic acid. A specific sulfoxide The sulfonic acid, 1-propenesulfinic acid, is rapidly acted by lacrimal factor synthase (LFS) to produce cis-propanethiol-S-oxide.
This gas diffuses through air and quickly reaches the eye area, activating optic neurons, and this neural activity then reflexively activates autonomic fibers, which then feed back the signal To the eye, which causes lacrimal glands to flush, diluting out irritants to relieve eye discomfort.
That’s why I cry when chopping onions, hahaha.
Also, when eaten raw, this substance can also cause a burning sensation in the mouth area, a possible side effect of onions.
→onion allergy, intolerance
Intolerance to raw onions is common, and symptoms of onion intolerance typically include digestive disturbances such as upset stomach, heartburn, gas, etc. Wait.
Some people may experience allergic reactions when they come into contact with onions.
→FODMAPs food intolerance
Onions are rich in healthy soluble fiber fructans, which are commonly known as FODMAP (FODMAP is an acronym for : F: Fermentable, fermentable. O: Oligosaccharides, oligosaccharides (such as fructooligosaccharides, galactooligosaccharides, etc.);
May cause allergies or symptoms of digestive problems, such as irritable bowel syndrome (IBS) and more.
Also, onions can have lethal effects on certain animals; including, for example, dogs, cats, horses, and monkeys, to name a few.
For example, it contains sulfoxide and sulfide, which may induce Heinz body anemia disease, causing damage to red blood cells and anemia in animals.
Key Thin Dragon Says
Eating onions is good for us.
Because it contains antioxidants quercetin, anthocyanins, it also contains vitamins, thiosulfinates that inhibit the growth of harmful microorganisms, and sulfides that help blood flow.
However, let’s not think that as long as you eat onions, your blood vessels will open and everything will be solved.
We always say that it is more important to reduce one bad habit than to add 10 good habits.
In addition, if you eat onions and feel uncomfortable, flatulence, etc., people with IBS irritable bowel syndrome, or try to reduce the consumption of onions.