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Last updated: Wednesday 10 September 2014 345 70

Nutrition / Diet Knowledge center

What are the health benefits of onions?

Onions are part of the allium family of vegetables andherbs, which also includes chives, garlic, scallions andleeks. Allium vegetables have been cultivated for centuriesfor not only their characteristic, pungent flavors but alsofor their medicinal properties.

Onions can vary in size, shape, color and flavor. The mostcommon types are red, yellow and white onion. Flavors canvary from sweet and juicy with a mild flavor to sharp, spicy, andpungent, often depending on the season in which they aregrown and consumed. It is estimated that 105 billion pounds ofonions are harvested each year worldwide.

The possible health benefits of consuming onions includelowering the risk of several types of cancer, improvingmood and maintaining the health of skin and hair.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

Nutritional breakdown of onions

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Consuming onions could lower the risk of several types of cancer, improvemood and maintain the health of skin and hair.

Onions are a nutrient-dense food, meaning that while they are low in calories they are high in beneficial nutrients likevitamins, minerals and antioxidants. One cup of chopped onion contains approximately 64 calories, 15 grams ofcarbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10%or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium,iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.

Possible health benefits of consuming onions

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-relatedhealth conditions. Many studies have suggested that increasing consumption of plant foods like mangoes decreasesthe risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair,increased energy, overall lower weight.

Cancer: Allium vegetables have been studied extensively in relation to cancer, especially stomach and colorectalcancers. Their beneficial and preventative effects are likely due in part to their rich organosulfur compounds.Although the exact mechanism by which these compounds inhibit cancer is unknown, possible hypothesis include theinhibition of tumor growth and mutagenesis and prevention of free radical formation.1

Onions are also a source of the strong antioxidant vitamin C that helps to combat the formation of free radicalsknown to cause cancer.

Colon cancer: High fiber intakes from all fruits and vegetables are associated with a lowered risk of colorectal cancer.

Prostate cancer: In a study published by the Journal of the National Cancer Institute, researchers used a population-based, case-controlled study to investigate the relationship between allium vegetable intake and prostate cancer.They found that men with the highest intake of allium vegetables had the lowest risk for prostate cancer.2

Esophageal and stomach cancer: Frequent intake of allium vegetables has been inversely related with the risk ofesophageal and stomach cancer.3 Several survey-based human studies have demonstrated the potential protectiveeffects of consuming alliums, as well as reports of tumor inhibition following administration of allium compounds inexperimental animals.

Sleep and mood: Folate, found in onions, may help with depression by preventing an excess of homocysteine from

Onions can be sauted, roasted, grilled or caramelized, be used freshas a topping for sandwiches or salads and added to salsas and dips.

Look for onions that are dry and firm with little to no scent beforethey are peeled.

Adding onion is a great way to add flavor to a dish without addingextra calories, fat or sodium. They are often a staple in manykitchens and pair well with most dishes. They can be sauted,roasted, grilled or caramelized, be used fresh as a topping forsandwiches or salads and added to salsas and dips.

How to properly cut an onion and tips to avoid watery eyes.[19]

Potential health risks of consuming onions

It is the total diet or overall eating pattern that is most importantin disease prevention and achieving good health. It is best to eat adiet with variety than to concentrate on individual foods as thekey to good health.

Written by: Megan Ware, RDN, LD[20], registered dietitian andnutritionist

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References

Copyright: Medical News Today

forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteineinterferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulatenot only mood, but also sleep and appetite as well.4

Skin and hair: Adequate intake of vitamin C is needed for the building and maintenance of collagen, which providesstructure to skin and hair.

How to incorporate more onions into your diet

Onions can be sauted, roasted, grilled or caramelized, be used fresh as atopping for sandwiches or salads and added to salsas and dips.

Look for onions that are dry and firm with little to no scent before they are peeled.

Adding onion is a great way to add flavor to a dish without adding extra calories, fat or sodium. They are often astaple in many kitchens and pair well with most dishes. They can be sauted, roasted, grilled or caramelized, be usedfresh as a topping for sandwiches or salads and added to salsas and dips.

How to properly cut an onion and tips to avoid watery eyes.

Potential health risks of consuming onions

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. Itis best to eat a diet with variety than to concentrate on individual foods as the key to good health.

Written by: Megan Ware, RDN, LD, registered dietitian and nutritionist

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1. Anticancer Compounds Found in Food , Machowsky, MS, RD, CDN, CSCS, Jason, Nutrition 411, Review Date 2/14,Accessed 28 March 2014.

2. Allium Vegetables and Risk of Prostate Cancer: A Population-Based Study , JNCI, 2002, 94 (21): 1648-1651, Accessed 28March 2014.

3. Protective effect of allium vegetables against both esophageal and stomach cancer: a simultaneous case-referentstudy of a high-epidemic area in Jiangsu Province, China , Jpn J Cancer Res, 1999 Jun;90(6):614-21, Accessed 28 March2014.

4. Depression and Diet , Nutrition 411, Review Date November 2008, Accessed February 20th, 2014.

5. The National Onion Association , Accessed 6 May 2014.

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