Health benefits of raw onions: Control blood sugar levels, keep heart healthy, fight cancer

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Regular onion consumption has been linked to a lower risk of heart disease by improving cholesterol levels and reducing arterial plaque formation. (Image: Canva)

Onions, a staple in kitchens worldwide, are known for its distinctive flavour that elevates a variety of dishes. Beyond their culinary versatility, raw onions are packed with nutrients and offer a multitude of health benefits. This humble vegetable is rich in vitamins, minerals, and antioxidants, making it a powerful addition to any diet. Incorporating raw onions into meals not only enhances flavour but also provides significant nutritional advantages, making them an essential component of a healthy diet.

Here are seven health benefits of raw onion

Rich in antioxidants: Raw onions are an excellent source of antioxidants, which help mitigate oxidative stress and lower the risk of chronic diseases. The vegetable contains at least 17 types of flavonoids, including quercetin and anthocyanins, says Mumbai-based nutritionist Reshma Khullar. She adds that these compounds not only provide the characteristic sharp flavour but also offer anti-inflammatory and anticancer benefits.

Heart health benefits: Consuming raw onions can promote heart health by reducing inflammation and lowering cholesterol levels. Quercetin, found in onions, helps reduce high blood pressure. Regular onion consumption has been linked to a lower risk of heart disease by improving cholesterol levels and reducing arterial plaque formation.

Cancer-fighting properties: Onions contain several compounds that may help reduce the risk of cancer. Antioxidants such as quercetin and sulfur compounds in onions have been associated with a lower risk of various cancers, including stomach, colorectal, and prostate cancer. These compounds may inhibit tumor growth and prevent cancer cell spread.

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Blood sugar regulation: For those with diabetes or prediabetes, raw onions can be especially beneficial. They have been shown to help regulate blood sugar levels. Quercetin and sulfur compounds in onions interact with cells in the pancreas, skeletal muscle, and liver, aiding in effective blood sugar management.

Bone density improvement: Regular consumption of onions can enhance bone strength. Studies suggest that onions may help increase bone mineral density, particularly in middle-aged and postmenopausal women, says Khullar. This benefit is attributed to antioxidants in onions that help reduce oxidative stress and bone loss.

Antibacterial properties: Onions possess natural antibacterial properties that can combat various bacteria, including E. coli and staphylococcus aureus. The sulfur compounds in raw onions are effective in inhibiting the growth of harmful bacteria, potentially lowering the risk of bacterial infections, says Khullar.

Digestive health: Onions are rich in prebiotics, essential for maintaining a healthy gut. Prebiotics in onions, such as inulin and fructooligosaccharides, nourish beneficial gut bacteria, enhancing digestive health. This can improve nutrient absorption, boost immune function, and reduce gut inflammation.

So, Next time you prepare a meal, consider adding some raw onions to enjoy their many health advantages. 

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