1 medium onion (110 g) Onions have a surprisingly low calorie count, with only 20 calories per serving. But onions are more than just a flavorful addition to meals - they're also packed with nutrients and health benefits for your body.

In terms of nutrients, onions contain vitamin C, fiber, and various antioxidants that can help fight inflammation and disease. They're also relatively low in carbs and fat, making them a great choice for anyone looking to eat healthy.

In this article, we'll explore some of the many health benefits of onions, as well as some tips on how to cook with them and incorporate them into your diet.

Onion Calories

As mentioned earlier, one medium onion contains only 20 calories. This makes onions a great choice for anyone watching their caloric intake or looking to maintain a healthy weight. Keep in mind, however, that the way you cook onions can affect the overall calorie count of your meal. Frying or sautéing onions in oil, for example, will significantly increase the calorie count.

Onion Nutrients

In addition to their low calorie count, onions are also packed with nutrients. One medium onion provides approximately 11% of your daily recommended intake of vitamin C, as well as small amounts of other vitamins and minerals like folate, potassium, and manganese. Onions are also rich in antioxidants, including quercetin and sulfur compounds that have been shown to combat inflammation and disease. These compounds may also have anti-cancer properties.

Health Benefits of Onions

In addition to their nutritional value, onions have numerous health benefits that make them a valuable addition to any diet. For example, research has linked onions to a reduced risk of heart disease and certain cancers. Onions may also have anti-inflammatory properties that can help reduce pain and swelling, particularly in individuals with arthritis. Additionally, some studies suggest that onions may have benefits for blood sugar control and immune system function.

How to Cook with Onions

Onions are incredibly versatile and can be used in a wide variety of dishes. They can be cooked in a number of ways, including sautéing, roasting, and frying. To make the most of their nutritional benefits, it's best to cook onions as little as possible - this preserves their antioxidants and other nutrients. You can also eat them raw or lightly cooked in salads and other dishes.

Onions and Digestion

Onions contain a type of fiber called inulin, which is known to promote healthy gut bacteria and improve digestion. This can lead to a number of benefits, including a reduced risk of digestive issues like constipation and diarrhea. Inulin may also have benefits for blood sugar and cholesterol control, making it an especially valuable nutrient for individuals with diabetes or high cholesterol.

Onions and Heart Health

As mentioned earlier, onions have been linked to a reduced risk of heart disease - this is likely due to their content of sulfur compounds and other anti-inflammatory nutrients that can help lower blood pressure and cholesterol levels. Including onions in a heart-healthy diet can be as simple as adding them to salads, soups, stir-fries, and other dishes. You can also experiment with different varieties of onion, such as red onions, which contain additional nutrients like anthocyanins.

Onions and Immune System

Some studies suggest that onions may help support immune system function, thanks in part to their high content of vitamin C and antioxidants. One study found that consuming raw onions daily for 8 weeks led to a significant increase in immune system markers in healthy adults. It's worth noting, however, that more research is needed to fully understand the impact of onions on immune health.

Onions and Anti-Inflammation

Onions are well-known for their anti-inflammatory properties, which can help reduce pain and swelling in individuals with conditions like arthritis and inflammatory bowel disease. The sulfur compounds in onions may also help reduce inflammation in the body by neutralizing free radicals and other harmful substances.

Onions for Hair and Skin

Onions may also have benefits for hair and skin health. Some research suggests that the sulfur compounds in onions can help improve hair growth and reduce hair loss. Additionally, topical application of onion extract has been shown to improve the appearance of scars and promote wound healing. More research is needed in this area, however.

Onions in Weight Loss

Because onions are low in calories and high in fiber, they can be a valuable addition to any weight loss plan. Fiber helps you feel full and satisfied, which can help you eat less overall. Additionally, the high water content in onions can help hydrate your body and reduce feelings of hunger. Try incorporating onions into soups, salads, and other low-calorie dishes to help support your weight loss goals.