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The onion is a vegetable popularly used to season various foods and its scientific name is Allium cepa. This vegetable has several health benefits, as it has antiviral, antifungal, antibacterial, anti-inflammatory, anticancer, hypoglycemic and antioxidant properties and, therefore, consuming onion regularly is a great way to maintain heart health.
There are several types of onion, with yellow, white and purple being the most popular, and they can be eaten raw, pickled, fried, baked, roasted, grilled or in rice and sauces, for example.
Main benefits
The main benefits of consuming onion on a daily basis are:
- Decrease in LDL cholesterol and triglycerides, as it contains a substance known as saponin, which decreases the risk of developing heart diseases, such as atherosclerosis or infarction;
- Decreased blood pressure, as it contains aliin and antioxidants that promote relaxation of blood vessels, improving blood circulation. In addition, it could exert action against platelet aggregation, reducing the risk of blood clots that may favor the development of a stroke, for example;
- Helps prevent and combat diseases such as flu, colds, tonsillitis, asthma and allergies, as well as cancer and infection Candida Albicans, because it is a food rich in quercetin, anthocyanins, B vitamins, C and other antioxidant compounds that provide antimicrobial and anti-inflammatory action;
- Prevention of premature aging, as it is rich in antioxidants, which protects the body's cells from damage caused by free radicals;
- It helps to regulate blood sugar, as it contains quercetin and sulfur compounds that have hypoglycemic properties, making it an excellent option for people with diabetes or pre-diabetes.
In addition, some studies have found positive results when raw onion juice is placed on the scalp, as it could help treat hair loss and alopecia.
Onions also have an expectorant action, which helps to decrease secretions and improve coughing. Here's how to prepare onion cough syrup.
Nutritional information of onion
The following table indicates the nutritional information for each 100 grams of onion:
Components | Raw onion | Cooked onion |
Energy | 20 kcal | 18 kcal |
Proteins | 1.6 g | 1 g |
Fats | 0.2 g | 0.2 g |
Carbohydrates | 3.1 g | 2.4 g |
Fiber | 1.3 g | 1.4 g |
Vitamin E | 0.3 mg | 0.15 mg |
Vitamin B1 | 0.13 mg | 0.1 mg |
Vitamin B2 | 0.01 mg | 0.01 mg |
Vitamin B3 | 0.6 mg | 0.5 mg |
Vitamin B6 | 0.2 mg | 0.16 mg |
Folates | 17 mcg | 9 mg |
Vitamin C | 8 mg | 5 mg |
Calcium | 31 mg | 33 mg |
Magnesium | 12 mg | 9 mg |
Phosphor | 30 mg | 30 mg |
Potassium | 210 mg | 140 mg |
Iron
| 0.5 mg | 0.5 mg |
It is important to keep in mind that all the benefits mentioned above can be obtained not only through the consumption of onion, it is also important that a balanced and varied diet is maintained, as well as a healthy lifestyle.
How to consume
The onion can be eaten raw, cooked, in sauces or canned. However, the amount to obtain its benefits is still not well established, however some studies indicate that it should be consumed at least 25 grams per day.
In addition, the onion can be obtained in the form of syrup or essential oil, in which case it is recommended to consume 1 tablespoon 3 times a day.
Recipes with onion
Some delicious recipes that can be prepared with the onion are:
1. Onion dressing for salads and sandwiches
Ingredients
- ¼ raw onion;
- ⅓ cup of olive oil;
- 2 sprigs of mint;
- 1 teaspoon of vinegar;
- 1 teaspoon of sesame;
- 1 pinch of brown sugar;
- Salt to taste.
Preparation mode
Chop the mint and onion well. Mix all ingredients and refrigerate until serving time.
2. Onion muffins
Ingredients
- 2 cups of rice flour (or common wheat flour);
- 3 eggs;
- 1 cup of milk;
- 1 tablespoon of olive oil;
- 1 tablespoon of chemical yeast;
- 1 teaspoon of flaxseed;
- Salt and oregano to taste;
- 1 chopped onion;
- 1 cup of white cheese.
Preparation mode
Beat the eggs, oil, milk, cheese and spices in a blender. In a separate bowl, mix the flour, yeast, flaxseed and chopped onion. Mix the dry and wet ingredients and place the mixture in individual molds.
Preheat in the oven to 180ºC and put the mixture in the oven for 25 to 30 minutes. To decorate, add a little cheese on top of the dough and leave in the oven for another 3 to 5 minutes, or until golden brown.
3. Canned onion
Ingredients
- ½ cup of apple cider vinegar;
- 1 tablespoon of sugar;
- 1 and ½ tablespoon of coarse salt;
- 1 red onion.
Preparation mode
Wash and peel the onion and then cut it into thin slices. Mix the vinegar, sugar and salt in a small glass jar until the salt and sugar are completely dissolved. Finally, add the onion to the mixture and close the jar. Store the onion in the refrigerator for at least 30 minutes before eating.
Ideally, the onion should stand for 2 hours before eating and can be used up to about 2 weeks after being prepared, although it tastes better during the first week.