The onions benefits are vegetables that grow as bulbs underground at the base of the plants known scientifically as Allium cepa.
Also known as the onion bulb, or onion common, they are grown all over the world, and are closely related to chives, garlic and leek.
onions can have various health benefits, mainly due to their high content of antioxidants and compounds containing sulphur.
They have antioxidant effects and anti-inflammatory, and have been associated with a reduced risk of problems in cancer, in addition, they also maintain blood sugar levels stable.
Onions are commonly used as a condiment or side dish, and are a staple food in indian cuisine.
There are numerous ways to enjoy onions on the benefits and harms. They can be baked, boiled, grilled, fried, roasted, stir-fry, in dust, or simply raw in salads.
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The onions and the appearance
Onions can vary in size, shape, and color, but the most common types are white, yellow, and red.
The flavor can vary from mild and sweet to sharp and spicy, depending on variety and the season.
Onions can also be consumed when they are immature, before the bulb reaches a size large.
They are the so-called chives, or onions of summer.
raw Onions are low in calories, with only 40 calories per 100 grams.
For fresh weight, they are 89% water, 9% carbohydrate and 1.7% fiber, with small amounts of protein and fat.
The carbohydrates comprise about 9-10% of both raw onions and cooked.
They consist of mostly simple sugars, such as glucose, fructose and sucrose, as well as the fibers.
A serving of 100 grams of onion contains a 9.3 grams of carbohydrates and 1.7 grams of fiber, so that the total content of carbohydrates for easy digestion of 7.6 grams.
onions are a considerable source of fiber, which represents to 0.9-2.6% of fresh weight, in function of the onion.
They are very rich in soluble fiber healthy called fructans. In fact, onions are among the main food sources of fructans.
Fructans are the so-called prebiotic fiber. In other words, the beneficial bacteria in the gut that can use them for fuel.
This leads to the formation of short chain fatty acids, such as butyrate, that can improve the health of the colon, reduce inflammation, and reduce the risk of colon cancer.
however, fructans are also known as FODMAPs (fermentable oligo -, di-, monosaccharides and polyols), which some people cannot digest.
FODMAPs can cause unpleasant symptoms digestive in sensitive individuals, such as those who suffer from irritable bowel syndrome (IBS).
Summarizing: Onions consist mainly of water, carbohydrates and fiber.
The main fibers in them, the fructans, can feed the bacteria friends in the intestine, but can also cause digestive problems in some people.
Vitamins and minerals
Onions contain quantities of decent of a number of vitamins and minerals.
The main are listed below:
vitamin C: an antioxidant vitamin that is necessary for immune function and maintenance of skin and hair.
folate (B9): B-water-soluble vitamin that is essential for cell growth and metabolism, and is especially important for pregnant women.
Vitamin B6: found in most foods, this vitamin is involved in the formation of red blood cells.
Potassium: This essential mineral can have effects of lowering blood pressure, and it is important for the health of the heart.
Summarizing: Onions contain quantities decent vitamin C, folic acid, vitamin B6 and potassium.
Other compounds of plants
The health benefits of onions are attributed to their antioxidant and compounds containing sulphur.
Onions are also among the main food sources of flavonoids in many countries, specifically, a compound beneficial called quercetin.
The plant compounds most abundant in onions are listed below:
Anthocyanins: Only found in red onions or purple, anthocyanins are powerful antioxidants and the pigments that give the onion its reddish color.
Quercetin: A flavonoide antioxidant that can reduce blood pressure and improve heart health.
Sulfur compounds: Mainly sulphides and polissulfetos, which may have protective effects against cancer.
Thiosulfinates: compounds that can inhibit the growth of harmful microorganisms and prevent the formation of blood clots.
Onions red and yellow are richer in antioxidants than other types.
In fact, yellow onions can contain almost 11 times more antioxidants than the white onions.
Cooking onions can significantly decrease some of the antioxidants.
Conclusion: The onions are rich in plant compounds and antioxidants, especially quercetin, and compounds containing sulphur.
colour Varieties (yellow and red) contain more antioxidants than the white.
Benefits of Onion for Health
The onion has properties that are strong antioxidants, reduce inflammation and suppress the growth of micro-organisms harmful.
the effects of antimicrobial.
There are many micro-organisms in the environment, as well as inside our bodies. Some of them can cause damage.
Extracts of onion and essential oils can suppress the growth of micro-organisms are harmful, such as bacteria and yeasts.
Regulating blood sugar
Diabetes is a common disease, mainly characterized by levels of sugar in the blood.
Studies in animals have shown that onions can reduce the levels of sugar in the blood.
100 grams of onion per day leads to a significant reduction in the levels of sugar in the blood.
raw Onion may be beneficial in the management of both type 1 and type 2 diabetes.
Osteoporosis (porous bones “”) is a common health problem, especially in post-menopausal women. A healthy diet is one of the main preventive measures.
Studies in animals have shown that onions have protective effects against the deterioration of bone, and may even increase bone mass.
A great case study in women over 50 years of age found that the regular consumption of onions is connected with the increased density of the bone.
A new controlled study also showed that intakes of selected fruits, herbs and vegetables, including onions, may reduce bone loss in post-menopausal women.
cancer is a common disease, characterized by uncontrolled growth of cells in the body. It is one of the most important causes of the world of death.
observational Studies have linked increased consumption of onions to lose weight, and for reducing the risk of several types of cancers, such as stomach, breast, colon and prostate cancers.
Summarizing: Onions have antioxidant effects and anti-inflammatory. They can help you fight infections, lower blood sugar, improve bone health and reduce the risk of several types of cancers.
adverse Effects and concerns the individual
Eating onions can lead to bad breath and body odor unpleasant.
There are also several other concerns with onions, which may make them inappropriate for some people.
Onion intolerance and allergy
Allergy to onions is a relatively rare, but intolerance to raw onion is quite common.
The symptoms of intolerance include digestive symptoms, such as stomach pain, heartburn and gas.
Some people can have allergic reactions just from touching the onion, regardless of whether they are allergic to onions, which they eat.
onions contain FODMAPs, which are carbohydrates to short chain that many people are unable to digest.
They can cause digestive symptoms unpleasant, such as bloating, gas, cramps and diarrhea.
The individuals who have irritable bowel syndrome (IBS) are often intolerant to FODMAPs, and may want to avoid onions.
Irritation to the eyes and mouth
The most common problem with the preparation of onions in the cut is irritation of the eyes and tear production.
This happens when the onion for hair is cut off. This causes the cells of the onion to release a gas called factor lacrimógeno (LF).
The gas activates the neurons in the eyes that cause a burning sensation, followed by tears that are produced to expel the gas annoying.
From the root end intact while cutting can reduce the irritation since the base of the onion has a higher concentration of these substances than the top.
Cut onions under water or in flowing water can also prevent the gas dissolves in the air.
The factor lacrimógeno (LF) is also responsible for the burning sensation in the mouth when the onions are food raw.
This burning sensation is reduced or eliminated by cooking.
Danger to pets
While the onions are a component of healthy diet of humans, can be deadly to some animals, including dogs, cats, horses and monkeys.
The main culprits are compounds called sulfóxidos and sulfides, which can induce a disease called anemia, Heinz.
Anemia of Heinz is characterized by damage to the interior of the red blood cells, which causes anemia.
Make sure not to give onions to your pet, and keep all seasoned with onion, out of reach if you have a pet in your home.
Conclusion: The onions may cause adverse effects to the digestive in some people, and raw onion can cause irritation of the eyes and mouth. The onions can be toxic to some animals.
Same with many other foods, the onion has “good” and “bad” aspect.
They are rich in antioxidants and compounds containing sulfur, some of which may have a number of beneficial effects for the health.
Although it needs more research, onion recipes have been associated with a better bone health, better blood sugar levels and the risk of cancer reduced.
on the other hand, they can cause problems in some people, especially digestive problems in those who are intolerant to FODMAPs.
onions are usually consumed in small quantities anyway.
your main goal is to provide flavor, not nutrition.
For individuals who tolerate (and enjoy) onions, they can be a valuable component of a healthy diet.
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