Onions are vegetables that belong to the allium family and are closely related to garlic and leeks. The average person consumes about 9 kilograms of this pungent, versatile food each year, eating it raw, cooked, pickled, or ground.
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Onions are rich in compounds that help protect the heart, reduce the risk of certain types of cancer, and support insulin production in the body. They are also one of the richest plant sources of quercetin, a plant compound with numerous health benefits.
Onions and Heart Protection
Onions contain organosulfur compounds, which give them their strong taste and smell. These compounds help lower cholesterol levels in the body and may help break down blood clots, reducing the risk of heart disease and stroke. To gain the maximum benefit from these sulfur compounds, it is preferable to eat onions raw rather than cooked, according to the health website WebMD.
Key cardiovascular benefits:
Improving cholesterol: Studies suggest that eating onions may lower harmful LDL cholesterol and improve overall blood lipid levels, which is beneficial for managing lipid disorders.
Lowering blood pressure: The flavonoid antioxidant quercetin, found in onions, helps reduce high blood pressure, thereby lowering the risk of cardiovascular disease.
Reducing inflammation and plaque buildup: The anti-inflammatory properties of onions help reduce inflammation in blood vessels, preventing atherosclerosis (hardening of the arteries).
Preventing blood clots: The organosulfur compounds in onions act as natural anticoagulants, helping prevent blood clots that can lead to heart attacks and strokes.
Regular and consistent consumption of onions allows quercetin to accumulate in the bloodstream, providing maximum long-term antioxidant benefits.
All types of onions contain these beneficial compounds, contributing to nutrient-rich meals that support heart health.
Despite their many benefits, onions should be considered part of a balanced, healthy diet and not a substitute for prescribed blood pressure or cholesterol medications.
Ideas for Adding More Onions to Your Diet
Onions are a fresh and versatile ingredient used in kitchens around the world. With proper storage, they can last for weeks or even months. They can be cooked, fried, eaten raw, and more, according to the health website Healthline.
To incorporate onions into your diet, you can try the following:
Use them in soups, such as French onion soup.
Add them to dips and spreads like guacamole, salsa, and ranch dressing.
Include them in egg dishes such as omelets and frittatas.
Prepare cooked toppings like caramelized onions for meat or tofu.
Add them to savory baked goods.
Use them raw as a topping for tacos or fajitas.
Add them to salads.
Include them in stir-fries, pasta sauces, or curries.
