Onion Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Onions

Onion has great nutrition value and contains good amount of essential vitamins, minerals and other nutrients. The importance of onion is well-known, especially as an organic remedy because it has multiple therapeutic effects on human. Health advantages of eating onion are listed below:
  • Allyl disulphide and allium, two phytochemicals found in the onion convert to allicin when the bulb is cut, crushed or chopped. Allicin has anti-diabetic and anti-mutagenic properties, which is good to prevent diabetes and cancer respectively. Additionally, it is antifungal, antibacterial and antiviral.
  • A compound known as fructo-oligosaccharides in the onion increases the quantity of good bacteria in your colon and helps prevent tumors in the colon.
  • The vegetable bulb is rich in chromium that helps bring down the level of insulin to increase glucose tolerance and is an ideal food for the diabetics.
  • Onion is also an excellent source of potent antioxidant vitamin C and manganese. Together with another compound known as isothiocyanate, it helps fast recovery from cold and influenza and also significant in building a stronger immune system.
  • Loaded with flavonoid called quercetin, the vegetable has anti-inflammatory, anti-carcinogenic and anti-diabetic properties.
  • Onion is full of iron and is able to treat anemia.
  • This nutrient-rich vegetable has an abundance of B-complex vitamins, such as thiamin, pyridoxine and folate. Pyridoxine helps maintain Gamma-Aminobutyric Acid levels in your brain to prevent neurotic problems.
  • Onion is high in dietary fiber but low in calories and fats. You should add it into your weight loss diet. It is also useful to cure flatulence and constipation.
  • Raw or cooked onions are diuretic and helpful in reducing blood pressure and cleansing your blood.
  • This wonderful vegetable can fight infective bacteria, such as salmonella and Escherichia coli and is effective to heal tuberculosis and urinary tract infections.
  • Taking mixture of honey and onion juice regularly can liquefy mucus and inhibit its formation. 

Other Health Properties of Onions

  • Research indicated that onions can regrow your hair. It is a natural hair tonic that you just need to put on the scalp two times a week. 

Facts about Onions

Raw Red Onions, Whole and Sliced

Onions (scientific name Allium cepa) is the member of the lily family. Other family members include shallots, garlic, chives, leeks and scallions. There are more than 600 varieties of Allium scattered around North America, Northern Africa, Europe and Asia. The plants are usually used as vegetables, spices, medicines or ornamentals and there are no less than 120 documented uses of the Alliums.

Onion is recognized by its rich source of sulfides, sulfoxides, thiosulfinates and various other odoriferous sulfur substances. The compound that makes the flavor of onion and irritates your eyes is called cysteine sulfoxides, while the one with antimicrobial properties is known as thiosulfinates.

Onion helps fight against a variety of bacteria such as E. coli, Salmonella and Bacillus subtilis. However, it is not as strong as garlic as the sulfur contents in it are just around a quarter of the quantity you can obtain from garlic. 

Onion Nutrition Facts and Calories

Nutrition Value of 1 cup (160 g) Raw Onions (Chopped)
Calories 64 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 6 mg
Total Carbohydrates 15 g
Dietary Fiber 3 g
Sugars 7 g
Protein 2 g


Onion Recipe

Sautéed Onions, Green Pepper and Mushroom Recipe

Serve: 4

  • 1 tablespoon olive oil
  • 1 onion, sliced
  • 1/2 green bell pepper, chopped
  • 1 cup mushrooms, sliced
  • Salt and pepper


  • Put all the ingredients in a pan and sauté until the onion is tender. Season well with salt and pepper. Serve warm. 

Onion Side Effects

Pros and cons are part and parcel of food. Excessive intake of onion can make heartburn worsened. However, it does not cause heartburn in normal people. Allergies were reported in isolated cases after eating onions, such as rashes, itchy eyes and asthma.

Related Fruits and Vegetables Articles:

Carrot Health Benefits Broccoli Health Benefits Cucumber Health Benefits
Ginger Health Benefits Tomato Health Benefits Banana Health Benefits

Health Benefits of Vegetables

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