When eating fatty meats like pork belly, nothing beats onions as a vegetable that enhances flavor and cuts through the greasiness. With their sweet taste and crunchy texture, onions can be eaten raw or cooked. Onions are considered a food that helps cleanse the blood and maintain vascular health. Let’s take a look at the health benefits of onions that make you healthier the more you include them in your meals.
◆ Excellent Cancer Prevention Effects
A study conducted on Swiss and Italian individuals found that the more frequently onions and garlic were consumed, the lower the risk of cancer occurrence became. Onions are rich in antioxidants with excellent anti-cancer effects, helping to prevent cancer and heart disease. In particular, the allicin component abundant in onions is effective in preventing various cancers by eliminating mutagenic substances. Additionally, it helps regulate blood sugar levels, contributing to diabetes prevention.
◆ Allicin Component Lowers Blood Pressure
Onions are rich in allicin, which is beneficial for vascular health. This component helps lower blood pressure by relaxing blood vessels and increasing their elasticity. Allicin also prevents platelets from clumping together and breaks down fibrin in the blood vessels, aiding in smooth blood flow. Thanks to these effects, onions are effective in reducing the risk of heart disease, stroke, and peripheral vascular disease.
◆ Polyphenols Lower Cholesterol
A clinical study conducted over 8 weeks on patients with polycystic ovary syndrome who were obese or overweight confirmed changes in cholesterol levels based on onion intake. The results showed that the group consuming more onions had a significantly greater reduction in cholesterol levels compared to the group consuming less. This effect is analyzed to be due to the important role of polyphenol components in onions in lowering cholesterol.
◆ Effective for Constipation and Dieting
Onions are rich in inulin, a dietary fiber known as 'natural insulin', which is good for blood sugar control. Inulin also helps the growth of beneficial microorganisms in the gut, positively affecting nutrient absorption and aiding in constipation prevention. It has an appetite-suppressing effect, making it beneficial for dieting as well.
◆ Effective for Improving Bone Density
A study analyzing the relationship between onion intake and bone health in women over 50 after menopause found that those who frequently consumed onions had higher bone density. In particular, compared to the group that did not consume onions at all, the group with high onion intake showed a more than 20% reduction in the risk of pelvic fractures. These results suggest that onions are beneficial foods for strengthening bones and preventing fractures.
◆ Rich in Antioxidants
One medium-sized onion (100g) contains 40 calories and provides 20% of the daily recommended intake of vitamin C. It also contains vitamin B6, folate, potassium, manganese, and more. In particular, onion skins are very rich in quercetin, an antioxidant that has anti-allergic properties and strengthens the immune system.
