5 benefits of onion (and how to consume it)

Onion is a vegetable popularly used to season various foods and its scientific name is garlic onion. This vegetable has several health benefits, as it has antiviral, antifungal, antibacterial, anti-inflammatory, anticancer, hypoglycemic and antioxidant properties and, therefore, consuming onions regularly is a great way to maintain heart health.

There are different types of onions, with yellow, white and purple being the most popular, and they can be consumed 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:

1. Decrease in LDL cholesterol and triglyceridesas it contains a substance known as saponin, which reduces the risk of developing heart diseases, such as atherosclerosis or heart attack;
2. Decrease in blood pressure, as it contains aliin and antioxidants that promote the relaxation of blood vessels, improving blood circulation. Furthermore, it could act against platelet aggregation, reducing the risk of the formation of blood clots that could favor the development of a stroke, for example;
3. Helps prevent and fight illnesses like the flucolds, tonsillitis, asthma and allergies, as well as cancer and Candida albicansthis is because it is a food rich in quercetin, anthocyanins, vitamins from complex B, C and other antioxidant compounds that provide antimicrobial and anti-inflammatory action;
4. Preventing premature agingas it is rich in antioxidants, which protects the body’s cells from damage caused by free radicals;
5. Helps regulate blood sugaras it contains quercetin and sulfur compounds that have hypoglycemic properties, making it an excellent option for people with diabetes or pre-diabetes.

Additionally, some studies have found positive results when raw onion juice is placed on the scalp, as it could help treat hair loss and alopecia.

Onion also has an expectorant effect, which helps reduce secretions and improve coughing. See how to prepare onion cough syrup.

Onion nutritional information

The following table indicates nutritional information for every 100 grams of onion:

It is important to keep in mind that all the benefits mentioned above can be obtained not only through the consumption of onions, but it is also important to maintain a balanced and varied diet, as well as a healthy lifestyle.

How to consume

Onions can be consumed raw, cooked, in sauces or pickled. However, the amount to obtain its benefits is not yet well established, but some studies indicate that at least 25 grams should be consumed per day.

Furthermore, onion can be obtained in the form of syrup or essential oil, in which cases it is recommended to consume 1 tablespoon 3 times a day.

Recipes with onion

Some delicious recipes that can be prepared with 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

Finely chop the mint and onion. Mix all ingredients and refrigerate until ready to serve.

2. Onion muffin

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

Blend the eggs, olive oil, milk, cheese and seasonings in a blender. In a separate bowl, mix the flour, yeast, flaxseed and chopped onion. Mix the dry ingredients with the wet ingredients and pour the mixture into individual molds.

Preheat the oven to 180ºC and bake the mixture for 25 to 30 minutes. To decorate, add a little cheese on top of the dough and leave it in the oven for another 3 to 5 minutes, or until golden.

3. Pickled onion

Ingredients

• ½ cup apple cider vinegar;
• 1 tablespoon of sugar;
• 1 and ½ tablespoons 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 consuming.

Ideally, the onion should rest for 2 hours before consuming and can be used up to about 2 weeks after preparation, although the flavor is best during the first week.