In this post we’ll be talking about what is benefits of onion and how to consume it?
The onion is a popularly used plant to spice various foods and its scientific name is Allium cepa. This bulbous vegetable has several health benefits because it has antiviral, antifungal, antibacterial, Anti-inflammatory, anticancer, hypoglycemic, antioxidants and, therefore, consuming onion regularly is a great way to maintain heart health.
There are several types of onion, being yellow, white and the most popular white and purple, and can be consumed raw, preserved, fried, oven, baked, grilled or rice and sauces, for example.
What are benefits of onion?
The main benefits of onion consumption on day to day are:
1. Decreased LDL cholesterol and triglycerides, as it contains a substance known as saponin, which decreases the risk of developing heart disease, such as atherosclerosis or infarction;
2. Decreased blood pressure, as it contains aliine and antioxidants that promote the relaxation of blood vessels, improving blood circulation. In addition, it could exercise action against platelet aggregation, reducing the risk of forming blood clots that can favor the development of an AVC, for example;
3. Onion Helps prevent and combat diseases such as flu, colds, tonsillitis, asthma and allergies, as well as cancer and infection by Candida albicans, this is because it is a good source of quercetin, anthocyanins, vitamin B complex, Vit. C and other antioxidant compounds that provide antimicrobial and anti-inflammatory action;
4. Prevention of early aging, since it is rich in antioxidants, which protects the cells from the organism to the damage caused by free radicals;
5. Helps regulate blood sugar as it contains quercetin and sulfurated compounds that have hypoglycemic properties, being an excellent option for people with diabetes or pre-diabetes.
In addition, some studies have found positive results when raw onion juice is placed on the scalp as it could help in the treatment of hair loss and alopecia.
Allium cepa also has expectorant action, which helps to reduce secretions and improve coughing.
Nutrition Value of Onion
The following table indicates nutritional value for every 100 grams of onion:
|Components||Raw onion||Cooked onion|
|Energy||20 kcals||18 kcals|
|Proteins||1,6 g||1 g|
|Fats||0,2 g||0,2 g|
|Carbohydrate||3,1 g||2,4 g|
|Fiber||1,3 g||1,4 g|
|Vitamin E||0,3 mg||0,15 mg|
|Vitamin B1||0,13 mg||0,1 mg|
|Vitamin B2||0,01 mg||0,01 mg|
|Vitamin B3||0,6 mg||0,5 mg|
|Vitamin B6||0,2 mg||0,16 mg|
|Folate||17 mcg||9 mg|
|Vitamin C 8 mg 5 mg||8 mg||5 mg|
|Calcium||31 mg||33 mg|
|Magnesium||12 mg||9 mg|
|Phosphorus||30 mg||30 mg|
|Potassium||210 mg||140 mg|
|Iron||0,5 mg||0,5 mg|
It is important to keep in mind that all previously mentioned benefits can be obtained not only through onion consumption and is also important that a balanced and varied diet is maintained as well as a healthy lifestyle.
Now, we have seen what is benefits of onion, let learn about some recipes we can make with Allium cepa and how to consume.
Recipes with onion
Some delicious recipes that can be prepared with onion are:
1. Onion sauce for salads and sandwiches
- ¼ raw Allium cepa;
- ⅓ cup of olive oil;
- 2 branches of mint;
- 1 teaspoon of vinegar;
- 1 teaspoon of sesame;
- 1 pinch of brown sugar;
- Salt to taste.
With the mint and Allium cepa. Mix all the ingredients and bring to the refrigerator until the serving time.
2. Onion muffin
- 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 Allium cepa;
- 1 cup of white cheese.
Heat in the blender eggs, olive oil, milk, cheese and seasonings. In a separate bowl, mix the flour, yeast, flax and chopped onion. Mix the dried ingredients to the wet and place the mixture in individual forms.
Preheat in the oven at 180 ° C and make the mixture to 25 to 30 minutes. To decorate, add a little cheese over the dough and leave in the oven for another 3 to 5 minutes, or even brown.
3. Pickled Onion
- ½ cup of apple cider vinegar;
- 1 tablespoon of sugar;
- 1 and ½ tablespoon of thick salt;
- 1 purple Allium cepa.
Wash and peel the Allium cepa and then cut it into thin slices. Mix the vinegar, the sugar and the salt in a small glass jar until the salt and the sugar dissolves completely.
Finally, add the Allium cepa in the mixture and close the bottle. Save the Allium cepa in the refrigerator for at least 30 minutes before consuming.
Ideally, the Allium cepa should rest for 2 hours before consuming and can be used up to about 2 weeks after prepared, although the taste is better during the first week.
How to consume
The onion can be consumed raw, cooked, in sauces or canned. However, the amount to get its benefits is not yet very well established, but some studies indicate that they should be consumed at least 25 grams per day.
In addition, the Allium cepa can be obtained in the form of syrup or essential oil, and in these cases recommended the consumption of 1 tablespoon 3 times a day.