Onions
I wanted to begin with one of nature’s most prized
and underrated vegetables, the onion. Onions belong to the Alluim Genus family which
include onions, garlic, leeks, shallots, scallions, and chives. I chose to
begin with onions because onions tend to be the first ingredient in many
recipes. It is often sautéed to provide flavor in many dishes, including soups,
stir fries, toppings, such as mushrooms and onions on a steak, sauces, gravies,
salads, sandwiches, and more. The sweet caramelized flavor of onions not only
adds many health benefits, but the flavor is like no other.
Lets us review the health benefits of the Onion. The
onion has significant nutritional value and the uses of onions in cooking are abundant.
They are known for their low calorie content and are sodium, fat and
cholesterol free. They are high in vitamin C, folic acid, and they are high in
fiber.
Vitamin C and Mood Regulation
Vitamin C is an excellent antioxidant known to boost the immune system, and to fight free radicals in the body. Vitamin C is responsible for collagen production and in bone and blood vessel health. Vitamin C helps in the production of norepinephrine, a neurotransmitter and chemical made in the body which is responsible for the regulation of mood. One cup of onions can offer 20% of your daily intake of Vitamin C! and is only about 50 calories.
Vitamin C and Mood Regulation
Vitamin C is an excellent antioxidant known to boost the immune system, and to fight free radicals in the body. Vitamin C is responsible for collagen production and in bone and blood vessel health. Vitamin C helps in the production of norepinephrine, a neurotransmitter and chemical made in the body which is responsible for the regulation of mood. One cup of onions can offer 20% of your daily intake of Vitamin C! and is only about 50 calories.
Antimicrobial,
Antioxidants, Flavonoids, and Free Radicals
Onions are also known for their antimicrobial
effects on the body that are responsible for fighting infections, germs, and
other microorganisms. Onions are like a natural antibiotic, and combined with
garlic can have significant health benefits. Another heath benefit of the onion
includes antioxidant flavonoids which help to eliminate free radicals in the
body. “Free radicals” are just another word for a damaged cell. We all carry a
certain amount of free radicals in our body. Free radicals can occur during a
very normal process known as oxidation. According to Dr. Jeffery Blumberg “Oxidation
is a very natural process that happens during normal cellular functions. While the body metabolizes oxygen very efficiently, 1% or
2% of cells will get damaged in the process and turn into free radicals. If
free radicals simply killed a cell, it wouldn't be so bad, the body could just
regenerate another one," he says. "The problem is, free radicals
often injure the cell, damaging the DNA, which creates the seed for disease. When
a cell's DNA changes, the cell becomes mutated. It grows abnormally and reproduces
abnormally, and quickly” (Blumberg, J, 2013).
You can think of antioxidants as little Pac
Men that go around your body eating the free radicals, and micro-organisms in
your body. Antioxidants are vital to good health. Antioxidants
help to slow or stop the oxidative effects on the cells in our body which cause
cellular damage that causes diseases such as cancer and heart disease. According to the National Onion Association
health research, onions are high in quercetin, an antioxidant found in onions.
Quercetin helps to reduce plaque found in conditions such as arthrosclerosis
and coronary artery disease. Further, Quercetin also helps to protect and regenerate
a vital antioxidant needed for daily function, vitamin E. Another vital benefit
of the antioxidant quercetin is its anti-inflammatory effects on the body.
Sulfides
Onions are known for their sulfur-containing
compounds that are responsible for the notorious eye watering tears when
cutting an onion. However those sulfur compounds in onions have potent health
benefits. For example, cardiovascular
benefits include lowering cholesterol and triglycerides, and potential
prevention of blood clots and heart attacks.
Onions also protect against cancer. The research reveals that onions have been shown to reduce
the risk of cancer. This is due to the many benefits of the sulfides, polyphenols,
and antioxidant flavonoids such as quercetin, which has an impact on overall health.
Cancer is the result of damaged cells caused by free radicals, and onions are
high in quercetin, a flavonoid responsible for its antioxidant effects on free
radicals.
Anti-Inflammatory
Benefits
Onions antioxidant benefits, specifically the
flavonoid quercetin helps to prevent the oxidation of fatty acids in the body.
Lower levels of oxidized fatty acids are responsible for the prevention of chronic
inflammation in body in diseases such as Rheumatoid Arthritis, and allergic asthma.
Research provides that the sulfides in onions help to improve bone and
connective tissue health.
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