HEALTH BENEFITS

ONIONS

• To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Flavonoids in onion tend to be more concentrated in the outer layers of the flesh. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled."
• When onions are simmered to make soup, their quercetin does not get degraded. It simply gets transferred into the water part of the soup. By using a low-heat method for preparing onion soup, you can preserve the health benefits of onion that are associated with this key flavonoid.
• Onions treat heart ailments by thinning of the blood, which in turn prevents the red blood cells from forming clumps. These blocks could lead to heart disorders or cardiovascular diseases.
• There is also evidence showing that sulfur compounds in onion can lower blood levels of cholesterol and triglycerides, and also improve cell membrane function in red blood cells.
• According to a study, the bones of postmenopausal women 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. The key compound that allows onions to build strong bones is quercetin, a flavoniod responsible for the yellowish-brown look of many onions.
• While onions are naturally low carbohydrate, the bit of sugar they do contain is high in fructans, a type of sugar that promotes the growth of healthy bacteria in the bowel. A good bacterium in your digestive track supports everything from your immune system to regularity – all the things that will keep your weight loss goals in check.
• Several servings of onion each week are sufficient to statistically lower your risk of some types of cancer. For colorectal, laryngeal, and ovarian cancer, between 1-7 servings of onion has been shown to provide risk reduction. But for decreased risk of oral and esophageal cancer, you'll need to consume one onion serving per day (approximately ½ cup).