HEALTH BENEFITS OF ONIONS & HOW TO PREPARE THEM FOR OPTIMAL DIGESTION
Onions, those humble kitchen staples, have been on our plates for centuries, not just for their flavour-enhancing properties but also for their remarkable health benefits. From ancient medicinal practices to modern nutritional science, the onion has earned its status as a powerhouse of wellness.
Unfortunately, many people are struggling to digest them, therefore they avoid onions altogether. Let’s delve into the layers of health benefits that onions offer and explore how to prepare them to maximize their digestibility.
Nutritional Benefits
Despite their modest appearance, onions claim an impressive array of nutrients essential for good health. They are rich in vitamin C, known for its immune-boosting properties, and contain potent antioxidants such as quercetin, which may help reduce inflammation and seasonal allergy-related symptoms. Onions also provide fibre, which supports digestive health, and various minerals like potassium and folate, crucial for overall well-being. The type of fibre
Less known, are the benefits of two special classes of phytochemicals (plan chemicals) found in onions: sulphur compounds and phenolic compounds. Part of the sulphur compounds we have onionin A, allicin and cysteine sulfoxides, while within the phenolic compounds we find rutin and quercetin.
Sulphur compounds support the body detoxification system, ensuring that we eliminate toxins efficiently, but they also have anti-inflammatory, anti-bacterial and anti-diabetic properties that makes them essential for optimal body function.
Phenolic compounds are the most abundant source of antioxidants in food, which can contribute to protection against cardiovascular and degenerative diseases.
In today’s world, maintaining a robust immune system is paramount, and onions can lend a helping hand in this regard. Their abundance of vitamin C and antioxidants strengthens the body’s defence mechanisms, helping to fend off infections and illnesses. Whether consumed raw or cooked, incorporating onions into your diet can fortify your immune system and keep you feeling vibrant and healthy.
Digestive health
Onions seem to help modulate the gut microbiome in a positive way, by improving the numbers of Lactobacillus and Bifidobacterium species and promoting the production of short chain fatty acids (SCFA). Some health benefits of these beneficial species are to help maintain gut wall integrity, lower inflammation and promote immune health.
Onions also seem to be effective in inhibiting the growth of pathogenic species such as E.coli and Clostridium perfringens, often associated with food poisoning.
Heart health
One of the standout health benefits of onions is their positive impact on heart health. Studies have shown that regular consumption of onions may help lower cholesterol levels and blood pressure, thus reducing the risk of cardiovascular diseases. The sulphur compounds in onions play a significant role in promoting heart health by improving circulation and preventing the formation of blood clots.
Animal studies show that onion consumption could successfully decrease the levels of total cholesterol, triglyceride, and low-density lipoprotein cholesterol.
Preparation Tips
While onions offer a myriad of health benefits, some individuals may experience digestive discomfort when consuming them. Some people are only able to digest cooked onions, while for others the discomfort is so great that they avoid them altogether.
Fortunately, there are ways to make onions more digestible without sacrificing their nutritional value or flavour. Here are some tips that you can try:
- Cooking: Cooking onions softens their texture and breaks down the tough fibres, making them easier to digest. Sautéing, roasting, or caramelizing onions can enhance their flavour while rendering them gentler on the stomach. By cooking onions, we increase their quercetin bioavailability, in other words we can absorb quercetin better.
- Pickling: Pickling onions involves soaking them in a vinegar solution, which not only adds a tangy flavour but also helps soften them. Pickled onions can be enjoyed in salads, sandwiches, or as a condiment, providing a digestive-friendly option for onion lovers.
- Blanching: Blanching is the technique that use boiling water to scald food, followed by a cold-water bath to stop the cooking process. Briefly blanching onions before incorporating them into dishes can help mitigate their pungency and make them more palatable for sensitive stomachs.
- Combination with other ingredients: They say that “the dose makes the poison”, so if bigger portions of onions are problematic, small quantities might be more tolerable. Pairing onions with foods that are easier to digest, such as cooked vegetables or grains, can help offset any digestive discomfort while still reaping the nutritional benefits of onions.
- Raw: for people that can easily digest raw onions, soak them briefly with lemon juice can increase their antioxidant activity. Raw onions seem to have the most benefits for gut microbiome health.
- Dry: research shows that even dry onion is beneficial in cholesterol modulation and excess uric acid. This could be a great option for people that struggle to tolerate onion, as it might be easier to tolerate by some people.
If you suffer from IBS and following a Low FODMAP diet, you should avoid onions for the duration of the diet. Once symptoms have settled, you can try to reintroduce onions and see if they still cause issues.
Conclusion
From promoting heart health to boosting immunity and aiding digestion, onions truly deserve their status as nutritional powerhouses. By incorporating them into your culinary range and employing digestibility-enhancing techniques, you can harness the full spectrum of health benefits that onions have to offer. So go ahead, embrace the versatile onion, and savour both its flavour and its healing prowess in your next meal. Your taste buds and your body will thank you for it.
References
https://www.frontiersin.org/articles/10.3389/fnut.2021.669805/full
https://pubmed.ncbi.nlm.nih.gov/30263345/
https://pubmed.ncbi.nlm.nih.gov/37014170/
https://pubmed.ncbi.nlm.nih.gov/34066759/
https://pubmed.ncbi.nlm.nih.gov/33922352/
https://www.researchgate.net/publication/342201429_Health_Benefits_of_Organosulfur_Compounds
Phenolic Compounds in Food: Characterization and Health Benefits – PMC (nih.gov)
