Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist." data-inline-tooltip="true">Barbie Cervoni MS, RD, CDCES, CDN
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Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and also MBA in marketing. She is additionally the founder that Marisa Moore Nutrition.

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Members that the lily family, onions room a highly aromatic vegetable supplied in cuisines approximately the world. Girlfriend may have actually heard rumors the onions come to be toxic ~ they're cut, or the onions are too starchy because that those on low-carbohydrate eating plans. However, these rumors are quickly dispelled ~ reviewing the research on onions.


Onion Nutrition truth

The adhering to nutrition information is provided by the USDA for one tool raw onion (110g) measuring approximately 2 1/2 inch in diameter.


carbs

One tool onion contains 10 grams of carbohydrates. The these, 4.7 grams space sugar and also 1.9 grams are fiber. Onions have actually a low glycemic index in between 10–15.


fats

On their own, onions save on computer minimal fat. Onions are regularly prepared with included fat, however, either sautéed in oil or butter, spanned in salad dressing, or breaded and also deep-fried.


Vitamins and Minerals

Onions carry out vitamin C, folate, and manganese. Onions also contain part calcium and potassium.


wellness Benefits

Onions contain plenty of health-boosting phytochemicals to assist ward off disease. In addition to sulfur-based compounds, onions space rich in quercetin, a an effective antioxidant.


Fights Heart disease

Onions contain powerful compounds, called allyl sulfides, that help prevent heart disease. The vitamin C in onions also acts as a an effective antioxidant the is useful for cardiovascular health. Finally, onions possess an exceptional flavonoid, referred to as quercetin, the reduces blood pressure and inflammation. all of these factors, combined with their natural fiber and potassium content, make onions a clear choice for anyone hope to enhance heart health.


might Prevent Cancer

The allyl sulfides in onions are also protective versus cancer. specifically, diallyl trisulfide is responsible because that regulating number of pathways associated with cancer development. These encompass arresting the cabinet cycle, staying clear of the migration of cancer cells, and inducing apoptosis (programmed cell death).


Reduces weight problems Risk

Lab studies imply multiple mechanisms by which onions might inhibit overabundance fat storage. Onion extracts block the generation of new fat cells and also increase energy expenditure with thermogenesis. Quercetin is assumed to be reliable at transforming white fat cells right into brown fat cells, i m sorry are much more metabolically active. Note, however, the these research studies were no performed top top humans, so more evidence is required to know if this advantage is relevant.


Supports masculine Fertility

Onions show promise in the therapy of masculine infertility. The quercetin in onions is advantageous for both sperm motility and also viability. Onion peel extract has actually been presented to improve the task of the Hv1 channel, i m sorry plays a vital role in sperm function. Studies indicate that the effects of onion peel space so powerful, they can lead to the breakthrough of infertility medications.


improves Memory

Onions save on computer inulin, a type of soluble, prebiotic fiber the feeds healthy and balanced bacteria in the gut. The is thought that a gut-brain axis exists, connecting messages from the digestive device with mind activity. A double-blind, placebo-controlled examine tested the affect of inulin top top mood and also cognitive performance. The ingestion of inulin was associated with renovations in the participants' short-term recall and recognition. Although more studies are needed to identify cause and effect, the inulin in onions might be beneficial for cognitive functioning.


allergies

Allergy symptoms, like asthma, skin rash, and runny nose, are an ext often seen as the result of managing onions fairly than ingesting them. Nonetheless, anaphylaxis due to an IgE-mediate solution (as v a typical food allergy) has been observed adhering to the intake of cooked onions.


It is feasible to suffer allergy symptom from emotional onions or eating them, either instantly after exposure or several hrs later. If you believe you have an onion allergy, speak come your physician for a full evaluation.


Adverse impacts

Onions can irritate the eyes as result of sulfuric acid, i beg your pardon is produced and also released during the cutting process. As soon as you reduced an onion you break cells, releasing their contents. Enzymes that were preserved separate mix with the sulfenic mountain to produce propanethial S-oxide, a sulfur compound that wafts upward toward your eyes, making lock burn and tear. To alleviate irritation, try wearing goggles or chilling the onion before slicing.


Onions save sulfurous link that can be absorbed into the bloodstream once ingested and also can to escape from ours pores as soon as sweating. Therefore, some human being may "smell favor onions" after eat them. Onions, specifically raw onions, deserve to sometimes make your breath smell. To remove onion breath, try eating part parsley.


Onions likewise contain fructans. Anyone adhering to alow FODMAP dietfor irritable bowel syndrome must be aware that onions might cause abdominal muscle pain, bloating, and also gas.


When onions are eaten as a whole food ingredient (rather 보다 taken in a complement form) they are generally taken into consideration safe. Taking high sheep of onion supplements, however, might potentially interact with part medications, so let your doctor know around any supplements girlfriend take.


arrays

Onion bulbs come in three colors: red, yellow, or white. relying on how much daylight is forced for onion bulb formation, onions room classified through farmers together short-day (under 12 hours), medium-day, or long-day (14 hrs or more). Onion varieties are tested based on their sweetness and also pungency. Onion bulbs the the same color may differ in taste based upon their chemical composition. Disease-resistance also varies among the different varieties of onions.


You can buy fresh onions or purchase dehydrated onions or onion powder to include flavor as soon as cooking. In addition to typical bulb onions, green onions or scallions are smaller and much more mild-tasting. These leafy arrays are actually simply immature onion bulbs the were picked prior to reaching maturity.


as soon as It's finest

Onions deserve to be discovered in supermarkets at any type of time of the year. Select onions that are totally free of bruises and cuts. Onions should be firm, not squishy. Stop pre-cut onions that appear dried the end or slimy. Constantly use pre-cut onions through the expiration date provided on the package.


Storage and also Food security

Use new onions within 2–4 weeks or purchasing. Store in a dry, well-ventilated area at room temperature. To wash onions under to run water before cutting right into them. Once you part an onion, it deserve to be save in the frozen refrigerator for as much as 7 days yet should it is in discarded if you an alert any indications of mold.


To preserve onions in the freezer, chop right into 1/4 come 1/2 inch sections or right into a little dice. Onions that space peeled, washed, and also sliced don't have to be blanched prior to freezing. frozen them flat on a baking sheet and also then place them right into airtight containers. This lets you remove pieces of frozen onion as needed, quite than the piece sticking together. Onions can also be pureed into a paste before freezing. Onions will store in the freezer for up to a year.


how to Prepare

Use onions come flavor sauces, stews, chili, or soup. Optimal sandwiches, wraps, or burgers with a part of onion. Dice raw, grilled, or sautéed onions and put lock in your salads, side dishes, or eggs.


Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the truth within our articles. Check out our editorial procedure to learn more about how we fact-check and keep our contents accurate, reliable, and also trustworthy.

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Verywell Fit"s content is because that informational and educational purposes only. Our website is no intended to be a instead of for skilled medical advice, diagnosis, or treatment.