Onion Powder (Allium cepa)

Onion Powder

Onions are highly nutritious vegetables that may have several benefits, including improved heart health, better blood sugar regulation, and increased bone density.

Onion contains chemicals that seem to reduce swelling and lung tightness related to asthma. It also contains chemicals that seem to reduce cholesterol and lower blood sugar. People use onion to prevent scarring. It is also used for obesity, hair loss, asthma, insomnia, high blood pressure.

One medium onionTrusted Source (110 grams [g]) contains:

Calories: 44
Protein: 1.2 g
Carbs: 10.3 g
Sugar: 4.7 g
Fiber: 1.9 g
Fat: 0.1 g
Potassium: 3.4% of Daily Value (DV)
Vitamin C: 9% of the DV

Antioxidants are compounds that inhibit oxidation, a process that may lead to cellular damage and contributeTrusted Source to diseases such as cancer, diabetes, and heart disease.

Allium vegetables such as onions and garlic may lower your risk of developing certain types of cancer, including stomach and colorectal cancers.
Dairy gets much of the credit for boosting bone health, but other foods, including onions, may also help support strong bones.
Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.

May benefit heart health

• Onions contain antioxidants and compounds that may reduce your riskTrusted Source of heart disease by fighting inflammation and lowering triglyceride and cholesterol levels.
• They contain a large amount of quercetin, a flavonoid antioxidant and anti-inflammatory that may help lower high blood pressureTrusted Source.
• A small 2015 studyTrusted Source in 70 people with overweight and hypertension suggests that a daily dose of 162 mg of quercetin-rich onion extract may significantly reduce systolic blood pressure by 3.6 millimeters of mercury.
• Also, a small 2014 studyTrusted Source in 54 females with polycystic ovary syndrome found that consuming 80–120 g of raw red onions per day for 8 weeks lowered total and LDL (bad) cholesterol levels.

Loaded with antioxidants

• Antioxidants are compounds that inhibit oxidation, a process that may lead to cellular damage and contributeTrusted Source to diseases such as cancer, diabetes, and heart disease.
• Onions are an excellent source of antioxidants and contain at least 17 typesTrusted Source of flavonoids.
• Red onions, in particular, contain anthocyanins, plant pigments in the flavonoid family that give red onions their deep color. These may protect against diabetesTrusted Source and certain types of cancerTrusted Source.
• In a 2016 studyTrusted Source involving 43,880 males, researchers found that habitual anthocyanin intakes up to 613 mg were correlated with a 14% lower risk of nonfatal heart attacks.
• Similarly, the authors of a 2019 reviewTrusted Source concluded that consuming more anthocyanin-rich foods was associated with a lower risk of heart disease and of death from heart disease.

Contain anticancer compounds

• Allium vegetables such as onions and garlic may lower your risk of developing certain types of cancer, including stomach and colorectal cancers.
• In a 2015 reviewTrusted Source of 26 studies, researchers concluded that people who consumed the most allium vegetables were 22% less likely to receive a diagnosis of stomach cancer than those who consumed the least.
• And in a 2014 reviewTrusted Source of 16 studies involving a total of 13,333 people, researchers suggested that people with the greatest onion intake had a 15% lower risk of colorectal cancer than those with the lowest intake.
• Test-tube studies suggest that onionin A, a sulfur-containing compound in onions, may help decrease tumor developmentTrusted Source and slow the spreadTrusted Source of ovarian cancer.
• Onions also contain fisetinTrusted Source and quercetinTrusted Source, which are flavonoid antioxidants that may inhibit tumor growth.

Help regulate blood sugar

• Eating onions may help regulate blood sugar levels, which is significant for people with diabetes or prediabetes.
• A small 2010 studyTrusted Source in 84 people with type 1 or type 2 diabetes found that eating 100 g of raw red onion significantly reduced fasting blood sugar levels after 4 hours.
• A 2020 studyTrusted Source showed that rats with diabetes who ate food containing 5% dried onion powder for 8 weeks had decreased fasting blood sugar levels and lower triglyceride and cholesterol levels than a control group.
• Quercetin has also been shown to help regulateTrusted Source whole-body blood sugar balance by interacting with cells in the

May boost bone density

• Dairy gets much of the credit for boosting bone health, but other foods, including onions, may also help support strong bones.
• A small 2016 studyTrusted Source in 24 middle-aged and postmenopausal females found that those who consumed 100 milliliters of onion juice daily for 8 weeks had improved bone mineral density and antioxidant activity compared to a control group.
• Also, a 2009 studyTrusted Source in 507 perimenopausal and postmenopausal females found that those who ate onions at least once per day had a 5% greater overall bone density than those who ate onions once per month or less often.
• Onions may help reduce oxidative stress, boost antioxidant levels, and decrease bone loss. This may help preventTrusted Source osteoporosis and improve bone density.

Have antibacterial properties

• Onions may help fight potentially dangerous bacteriaTrusted Source such as:
• Escherichia coli.
• Pseudomonas aeruginosa
• Staphylococcus aureus (S. aureus)
• Bacillus cereus
• A 2010 test-tube studyTrusted Source suggests that onion extract might inhibit the growth of Vibrio cholerae, a type of bacteria that is a major public health concern in some parts of the world.
• Quercetin extracted from onions may also reduce bacteria growth.
• One reviewTrusted Source suggests that it could inhibit the growth of several strains of bacteria, including Helicobacter pylori, a type of bacteria associated with stomach ulcers and certain digestive cancers.
• Another test-tube study found that quercetin damaged the cell walls and membranes of E. coli and S. aureus.

May boost digestive health

• Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.
• Prebiotics are nondigestible types of fiber that are broken down by beneficial gut bacteria.
• Gut bacteria feed on prebiotics and create short-chain fatty acids, which may helpTrusted Source:
• strengthen gut health
• boost immunity
• reduce inflammation
• enhance digestion
• Consuming prebiotic foods may also help increase probiotics, such as Lactobacillus and Bifidobacterium strains, which benefit digestive healthTrusted Source.
• Onions are rich in the prebiotics inulin and fructooligosaccharides, which may help increase the number of friendly bacteria in your gut and improve immune function.

Easy to add to your diet

• Onions are a fresh and versatile staple in kitchens around the world. They can be cooked, fried, eaten raw, and more.
• To incorporate onions into your diet, you can try:
• using them in soups such as French onion soup
• using them in dips and spreads such as guacamole, salsa, and ranch
• adding them to egg dishes such as omelets, frittatas, and quiches
• making cooked toppings, such as caramelized onions, to top meat or tofu or add to savory baked goods
• using them raw as a topping for tacos, fajitas, and other Mexican dishes and savory baked goods
• adding them to salads, such as a chickpea, chopped onion, and red pepper salad
• using them in stir-fries, pasta sauces, or curries.
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