Evidence Based Benefits of Onions Including Nutrition Facts (Science Based)
Onion is a vegetable used in cooking and is full of healthy nutrients. Onion bulbs are extremely good for you because they contain antioxidants, vitamins, minerals, and amino acids. Consuming raw, cooked, or boiled onions can help you lose weight, boost your cardiovascular health, strengthen your immunity, and reduce inflammation.
There are many varieties of onions, all with nutritional benefits. Onion bulbs can be yellow, red, or white, and range in taste from mild and sweet to sharp and pungent. All types of onions contain antimicrobial properties. But red onions contain more antioxidants than yellow onions or white onions.
Onions are from the Allium genus that also includes vegetables such as garlic, scallions (green onions), leeks, and chives.
In this article, you will find out why onions are so good for you and how scientific research backs up claims about the health benefits of onions. At the end of the article you will find how to use onions in home remedies.
White Onion vs. Red (Purple) Onion vs. Yellow Onion
The most common type of onion used in cooking is the yellow onion. Yellow onions have white flesh and yellow skin and generally have a sharp flavor. Usually, yellow onions become sweeter and softer during the cooking process.
What is the difference between white onions and yellow onions apart from their color? Most people say that white onions have a milder and crispier flavor than yellow onions.
Red onions are sometimes referred to as purple onions and are usually eaten raw in salads. Most people prefer to eat red onions raw rather than yellow onions as they aren’t as sharp and astringent.
Red onions could be the healthiest type of onion as they contain more antioxidants.
Nutritional Value of Onion (Yellow, Red, White)
There is little difference in nutritional value comparing yellow, white, and red onions. All varieties of onion are healthy because they contain vitamins, minerals, and other beneficial micronutrients.
According to the United States Department of Agriculture, red, yellow, and white raw onions have 40 calories per 100 grams. One medium-sized onion contains nearly 2 grams of fiber which is 7% of your recommended daily intake (RDI). (1)
100 grams of onions contain 9.3 grams of carbs and around 4 grams of sugar. However, depending on the variety of onion, the sugar content of the onion could differ slightly.
One of the reasons why onions are really good for you is that they contain a number of amino acids. Amino acids are essential for metabolic processes in your body. Onions contain essential amino acids such as lysine, threonine, leucine, and phenylalanine.
Red onions, white onions, and yellow onions all contain trace amounts of vitamins C and B-group vitamins, as well as minerals such as calcium, iron, manganese, and magnesium.
Scallions (or, spring onions) are sometimes referred to as green onions. The nutritional value of green onion is also quite impressive. For example, 1 large scallion (25 g) contains 52 mcg of vitamin K (65% RDI), 4.7 mg vitamin C (8% RDI), and all the essential amino acids that are in regular onions.
