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Health Benefits 11 reasons to add red onions to your diet

Find out eleven healthy reasons you should add red onions to your meals in order to get their powerful nutrients.

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Red onions


"Onions are super-healthy," said Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "They are excellent sources of vitamin C, sulphuric compounds, flavonoids and phytochemicals." 

Phytochemicals, or phytonutrients, are naturally occurring compounds in fruits and vegetables that are able to react with the human body to trigger healthy reactions while Flavonoids are responsible for pigments in many fruits and vegetables.

Red onions are mainly made of carbohydrates and water as such they contain zero fat. They also provide significant amounts of vitamin C and vitamin B6 and they are also one of the best food sources of chromium.

Check out the following reasons you should incorporate red onions to their diet.

  1. Protects the heart- According to Jarzabkowski, onions encourage a healthy heart in many ways, including "lowering blood pressure and lowering heart attack risk." A 2002 study in the journal Thrombosis Research suggested that sulfur acts as a natural blood thinner and prevents blood platelets from aggregating. When platelets cluster, the risk for heart attack or stroke increases. The quercetin in onions may also help prevent plaque buildup in the arteries, which reduces the risk of heart attack and stroke, according to the University of Maryland Medical Center.

  2. Controls high blood pressure.

  3. Controls diabetes- One 2010 study in the journal Environmental Health Insights revealed that red onions might be especially helpful to people with people with diabetes. People with Type 1 and Type 2 diabetes who ate red onions showed lower glucose levels for up to four hours as the chromium in onions assists in regulating blood sugar and  sulfur in onions helps lower blood sugar by triggering increased insulin production.

  4. Stops cancer cell growth- They are rich sulfur compounds that protect the body from stomach cancer, colon cancer, breast cancer, lung cancer and prostate cancer.

  5. Effective in fighting off bacteria in the urinary tract.

  6. Stops nose bleeding.

  7. Heals sore throat.

  8. Studies have shown that they may help reduce the risk of Parkinson's disease.

  9. Anti- inflammatory- Onions’ sulfurs may be effective anti-inflammatory agents, according to a 1990 study in the journal International Archives of Allergy and Applied Immunology. Quercetin has been found to relax the airway muscles and may provide relief from asthma symptoms, according to a 2013 study in the American Journal of Physiology.

  10. Digestion- The fiber in onions promotes good digestion and helps keep you regular. Additionally, it promotes good bacteria growth in your intestines. The phytochemicals in onions may also reduce your risk of developing gastric ulcers, according to the National Onion Association.

  11. Bone density in older women- A 2009 study in the journal Menopause found that daily consumption of onions improves bone density in women who are going through or have finished menopause. Women who ate onions frequently had a 20 percent lower risk of hip fracture than those who never ate onions.

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