Onion is a popular ingredient in many dishes, but did you know it can also provide a variety of health benefits? It is rich in vitamins and minerals and contain sulfur-containing compounds that can help fight inflammation and reduce the risk of certain chronic diseases. In this post, we’ll explore the potential health benefits, their nutritional content, and some tasty recipes that incorporate them. We’ll also look at some tips for selecting and storing it for maximum nutrition and flavor. By the end of this post, you’ll have a better understanding of why onion is a wise addition to your diet.
Onion Nutrition Facts and Calories Chart
Onions are a powerhouse of nutrition. They are low in calories, but high in vitamins and minerals, including vitamin C, folate, potassium, and manganese. They also contain compounds that may help reduce inflammation and protect against some diseases. Additionally, they are a good source of fiber and antioxidants. Eating it can help boost your immune system, lower your cholesterol levels, and reduce your risk of certain cancers. Nutritional value per 100 g:
- Biotin: 0 mcg
- Calcium: 40 mg
- Carbohydrates (Carbs): 9.3 g
- Chloride: 15 mg
- Cholesterol: 0 mg
- Choline: 5.9 mg
- Chromium: 0.1 mcg
- Copper: 0.2 mg
- Dietary Fiber: 1.7 g
- Energy (Calories): 40 kcal
- Fat: 0.1 g
- Iodine: 0 mcg
- Iron: 0.2 mg
- Magnesium: 11 mg
- Manganese: 0.1 mg
- Molybdenum: 0.4 mcg
- Pantothenic Acid: 0.2 mg
- Phosphorus: 25 mg
- Potassium: 166 mg
- Protein: 1.1 g
- Saturated fat: 0 g
- Selenium: 0.3 mcg
- Sodium: 4 mg
- Sugars: 4.2 g
- Vitamin A: 471 IU
- Vitamin B1 (Thiamin): 0.1 mg
- Vitamin B2 (Riboflavin): 0.02 mg
- Vitamin B3 (Niacin): 0.2 mg
- Vitamin B5 (Pantothenic Acid): 0.2 mg
- Vitamin B6: 0.1 mg
- Vitamin B9 (Folate / Folic Acid): 15 mcg
- Vitamin B12: 0 mcg
- Vitamin C: 4.5 mg
- Vitamin D: 0 IU
- Vitamin E: 0.2 mg
- Vitamin K: 2.2 mcg
- Water: 89.1 g
- Zinc: 0.2 mg
Onion in India
- Scientific Binomial: Allium cepa
- Common English: Bulb or Common onion
- Ayurvedic: Palaandu / Durgandh
- Unani: Piyaaz
- Sanskrit: Palandu
- Hindi / Urdu: Pyaz
- Bengali: Peyaj
- Marathi: Kanda
- Telugu: Nirulli / Ullipayalu / Yerra Gaddalu / Vulligadda
- Tamil: Vengayam / Venkaayam / Vaengayam
- Gujarati
- Kannada: Eerulli
- Malayalam: Savala
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Home Remedies
Like garlic, it has long been used to combat infections, improve the digestion and ease coughs. Like garlic, the onion owes much of its smell to a number of sulfur compounds which stimulate the digestive system and have an antibiotic action, preventing decay. In the home they are ideal for coughs, catarrh, sore throats, sinusitis, and fevers. Externally they can combat warts, insect stings, burns, cuts, and boils.
- Reduces Blood Pressure: Recent research says that, onion reduces both blood pressure and cholesterol levels, thus helping to combat any tendency for heart disease. It also has a preventive effect on the development of arteriosclerosis and proved beneficial in reducing blood sugar in diabetes. Try to eat a serving of onions every day in soups, vegetable dishes, casseroles, or salads.
- Increases Libido: White bulbs are considered as an important aphrodisiac food. It increases libido and strengthens the reproduction organs.
- Remedy for Cholera: White onions also make excellent remedy for cholera. Two teaspoons of this juice, mixed with an equal quantity of white onion juice and a teaspoon of lime juice, should be given OR about 30 grams of onion and 7 black peppers should be finely pounded in a pestle and given to the patient. It allays thirst and restlessness and the patient feels better.
- Treat Warts: To treat warts, put raw onion in food processor and dab some pulp on warts twice a day. Same trick works to bring the boil to a head.
- Healthy Heart: They make excellent home remedy for heart disease. They are useful in normalizing the percentage of blood cholesterol by oxidizing excess cholesterol. One teaspoon of raw onion juice first thing in the morning will be highly beneficial in such cases.
- Inflammatory Bowel Disease: People with inflammatory bowel disease (IBD) used to be advised to eat onion skins. Onion skins contain quercetin, a naturally occurring antihistamine that helps block the allergy-like reactions that IBD sufferers have to certain foods. When cooking soup, you can add a whole onion to the pot; the quercetin will seep out of the skin.
- Soothe Insect Stings: Slices of raw onion can be applied directly to soothe insect stings both bees and wasps, and can be used chopped in poultices for chilblains and to draw boils.
- Skin Care: The fine membrane between layers of onion makes a very effective antiseptic dressing. Apply wounds, cuts or burns and cover with a bandage.
- Ear Pain: To treat the earache, wrap freshly cut onion slices in a dry cloth; place this onto the affected ear. After a very short while the onion warms and begins to break down. The pain disappears as it “pulls out the pain”.
- Migraine Compress: Treat a migraine with compress placed on the forehead. Slice fresh bulb and place on a clean cotton. Wrap into a thin parcel to make the compress.
- Hoarseness: For hoarseness, wrap a compress of warmed, chopped onion around the throat.
- Digestive Aid: To treat indigestion, take 1/4 cup of fresh onion juice with 1/2 teaspoon honey and 1/2 teaspoon black pepper.
- Tonsillitis: Onion is very good to take when you have a sore throat-the kind leading to a cold and not a variety of more serious diseases such as tonsillitis, etc. Peel an onion and chew away. There is no warning about eating too much of it, but try as much as you can is a good dose. Just a few slices should be taken at any given time, and its juice will soothe sore throat.
- Common Cold and Coughs: To treat stubborn coughs, slice a large bulb into rings. Place in deep bowl. Cover the slices with organic honey. Allow to stand overnight. In the morning strain the liquid creating a simple cough elixir – a homemade cough syrup.
- Bronchitis: This bulb has been used as a food remedy for centuries in bronchitis. It is said to possess expectorant properties . It liquefies phlegm and prevents its further formation. One teaspoon of raw onion juice, the first thing in the morning will be highly beneficial in such cases.
- Whooping Cough: To treat whooping cough, mix together onion juice, almond oil and ginger juice. Take all in same proportion, about 10 drops each.
Side Effects and Precautions
Some people have trouble digesting raw onion. If this is the case, steam or blanch this bulb before eating.
- Wrong Food Combination: According to Indian Ayurveda, consuming milk and onion together is not good combination and can cause leukoderma. But there is no basis for this theory.
- Nursing mothers beware: onion in your breast milk may cause colic in your infant.
- Allergy: Some people have allergies to it and may develop a skin rash. If one appears, discontinue use. Consult a physician before consuming large quantities of this bulb for medicinal purposes.
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