Onion: Info, Nutritional Value, and Health Benefits

Onion Information

Onions are one of the most commonly consumed and cultivated vegetables globally. While the onion is a biennial (or perennial) plant in nature, farmers treat it as an annual crop. The leaves and bulbs of the plant are edible, can be consumed either raw or cooked, and are key ingredients in many recipes. Almost all the parts of the plant contain essential oils, with Allyl propyl disulfide as their main representative and the reason we cry when we chop an onion.

Although the wild ancestor of the onion is unknown, scientists consider that the region around Afghanistan or Central Asia is the center of origin of the species. The plant has been cultivated and consumed for over 4,000 years. Onions are also grown in the countries around the Mediterranean since the ancient years. It has been recorded by ancient Greeks like Homer, Hippocrates, and Theophrastus, who mainly referred to it for its medical uses. Ancient Egyptians thought they had already included onions as a key element of their diet since 3200 BC. Onions were very popular among Europeans during the Middle Ages, while in America, they arrived later with Christopher Columbus around 1500.

Nowadays, onions are cultivated almost everywhere in the world, with India being the leading producer country with over 26,738 thousand tons of onions annually. China, the USA, Egypt, Turkey, Japan, and Russia are other onion-producing countries.

Onion varieties are mainly categorized based on 4 main characteristics.

The requirement of day length to produce bulbs (short-day, intermediate and long-day varieties)
Their shape. We have round, flat, or globe onion bulbs
Their flavor. We have sweet or spicy varieties
Their color. We have onions with white, yellow, brown, or red coloring

Onion Nutritional Value

Keep in mind that one cup of chopped onions weighs approximately 160g.

Based on USDA data, 100gr of raw onion contain:

Calories 40 kcal
Water: 89.1g
Total Sugars: 4.24 g
Total Carbohydrate 9.34 g
Total Fat 0
Cholesterol 0
Dietary Fiber 1.7 g
Protein 1.1 g
Vitamin C 7.4 mg
Vitamin B6 0.12 mg
Folate 19 μg
Calcium 23 mg
Iron 0.21mg
Magnesium 10 mg
Phosphorus 29 mg
Potassium 146 mg

Health Benefits of Onion

Consumption of onions has been found to:

Have Anticancer and Antimicrobial actions
Boosts bone health
Boost skin and hair health
Improve the Mood

Anticancer and Antimicrobial action

Anticancer and Antimicrobial properties of onions and other allium vegetables have been studied extensively. Based on research results, the aqueous and ethanolic extracts from onions have high phenolic content (that act as antimicrobials and antioxidants). The onion bulbs are rich in flavonoids (more than 25 different compounds) and, when consumed regularly, can reduce the risk of cancer and diabetes.

Skin and Hair

Onions are a source of vitamin C . Vitamin C contributes to collagen building, which is responsible for the good health and structure of our skin and hair.

Mood

According to studies, Homocysteine found in onions participates in the production of euphoria hormones such as serotonin, norepinephrine, and dopamine, causing people with bad mood or depression symptoms to feel better.

Improve Bone density

Based on scientific evidence, onion consumption from women at the pro-or menopause stage improved their bone mineral density and caused a 20% reduction in fractures.

Onions can also be used as homeopathic therapy for all food-producing animals. A commonly used dose is 10 ml per animal. However, such treatments should not be applied without first consulting a doctor or a veterinarian.

Further information