Are you looking for a low-calorie yet nutritious food? Look no further than the humble onion! 100 grams of onion contains just 39 calories. But that's not all - onions are also rich in nutrients like vitamin C, fiber, and potassium.

In fact, a single medium-sized onion provides roughly 10% of your daily recommended vitamin C intake, as well as important antioxidants and anti-inflammatory compounds. Additionally, onions are low in fat and sodium, making them a great addition to any healthy diet.

In this article, we'll explore the many health benefits of onions and provide tips on how to use and store them. So let's get started!

Onion Calories

As mentioned earlier, onions are a low-calorie food. 100 grams of onion contains just 39 calories, which makes them a great choice for those watching their calorie intake. Compared to other common vegetables like potatoes and sweet potatoes, which contain around 77 and 90 calories per 100 grams, respectively, onions are a much lower-calorie option. This makes them a great choice for adding flavor and texture to meals without adding excess calories.

Onion Nutrients

In addition to being low in calories, onions are also packed with essential nutrients. 100 grams of onion contains approximately: • 9% of your daily recommended intake of fiber • 10% of your daily recommended intake of vitamin C, and 5% of your daily recommended intake of potassium.

Health Benefits of Onion

Onions are not only low in calories and high in nutrients, but they also offer a range of health benefits. Some of the key health benefits of onions include: • Boosting immunity: Onions are rich in immune-boosting compounds like vitamin C and quercetin, which can help to ward off illness and support overall immune health. • Promoting heart health: Onions contain flavonoids and sulfur compounds that can help to lower blood pressure and reduce the risk of heart disease.

Onions for Weight Loss

Due to their low calorie count and high fiber content, onions can be a great addition to a weight loss diet. Fiber helps to keep you feeling full and satisfied, while also aiding in digestion and promoting regularity. Additionally, onions are rich in antioxidants that can help to protect against inflammation and oxidative stress - both of which can contribute to weight gain and other health issues.

Onions for Immunity

As mentioned earlier, onions are rich in immune-boosting nutrients like vitamin C and quercetin. These compounds can help to support overall immunity and ward off illness and infection. Onions also have antibacterial properties that can help to fight off harmful bacteria and viruses in the body. So if you're looking to boost your immune system, be sure to include onions in your diet!

Onions for Heart Health

Onions have been shown to have a range of benefits for heart health. For one, they are rich in flavonoids - plant compounds that have been shown to have antioxidant and anti-inflammatory effects. Flavonoids can help to reduce blood pressure, improve circulation, and lower the risk of heart disease. Additionally, onions contain sulfur compounds that can help to lower cholesterol levels and reduce the risk of blood clots.

Onions for Digestion

Due to their high fiber content, onions can help to promote healthy digestion and prevent constipation. Fiber helps to bulk up stools and move waste through the digestive tract, which can help to prevent digestive issues like bloating, cramping, and constipation.

Onions for Skin Health

Did you know that onions can also have benefits for your skin? Onions are rich in antioxidants and anti-inflammatory compounds that can help to protect against skin damage and promote healthy aging. Additionally, onions contain vitamin C - a nutrient that is essential for collagen production. Collagen is a protein that helps to support skin structure and prevent wrinkles and sagging.

Onion Recipes

There are countless ways to use onions in your cooking, from sautéing and roasting to caramelizing and pickling. Here are a few simple and delicious onion recipes to try: • French Onion Soup • Caramelized Onion and Goat Cheese Tart

Tips for Buying and Storing Onions

When buying onions, look for ones that are firm and free from bruises or soft spots. The skin should be dry and papery, and the onion should feel heavy for its size. To store onions, keep them in a cool, dry, and well-ventilated place. Avoid storing them in plastic bags, as this can cause moisture buildup and lead to spoilage. You can also store cut or leftover onions in an airtight container in the refrigerator for up to 4-5 days.