9Impressive Health Benefits of Onions

Though all vegetables are important for health, certain kinds offer unique benefits.

洋葱是Alliumgenus of flowering plants that also includes garlic, shallots, leeks and chives.

These vegetables contain various vitamins, minerals and potent plant compounds that have been shown to promote health in many ways.

在fact, the medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores ( 1 ).

Here are 9 impressive health benefits of onions.

洋葱是nutrient-dense，，，，meaning they’re low in calories but high in vitamins and minerals.

One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals and fiber ( 2 ).

This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair andiron absorption。

Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals ( 3 ).

洋葱是also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production and nerve function ( 4 ).

Lastly, they’re a good source of potassium, a mineral in which many people are lacking.

在fact, the average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg ( 5 ).

Normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction all require potassium ( 6 ).

总结洋葱的卡路里含量低，但营养素含量很高，包括维生素C，B维生素和钾。

洋葱含有抗氧化剂和化合物，可抵抗炎症，减少甘油三酸酯和reduce cholesterol水平 - 所有这些都可能降低心脏病的风险。

Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.

槲皮素是一种类黄酮抗氧化剂，高度集中在洋葱上。由于它是一种有效的抗炎药，因此可能有助于降低心脏病危险因素，例如高血压。

A study in 70 overweight people with high blood pressure found that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3–6 mmHg compared to a placebo ( 7 ).

洋葱也已显示可降低胆固醇水平。

A study in 54 women with polycystic ovarian syndrome (PCOS) found that consuming large amounts of raw red onions (40–50 grams/day if overweight and 50–60 grams/day if obese) for eight weeks reduced total and “bad” LDL cholesterol compared to a control group ( 8 ).

Additionally, evidence from animal studies supports that onion consumption may reduce risk factors for heart disease, including inflammation, hightriglyceride levels和血块形成（ 9 ，，，， 10 ，，，， 11 ).

总结Research shows that eating onions may help reduce heart disease risk factors, such as high blood pressure, elevated triglyceride levels and inflammation.

Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer,diabetesand heart disease.

洋葱是一个很好的抗氧化剂来源。在fact, they contain over 25 different varieties of flavonoidantioxidants（（ 12 ).

Red onions, in particular, contain anthocyanins — special plant pigments in the flavonoid family that give red onions their deep color.

Multiple population studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease.

例如,一项研究在43880人showed that habitual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks ( 13 ).

Similarly, a study in 93,600 women observed that those with the highest intake of anthocyanin-rich foods were 32% less likely to experience a heart attack than women with the lowest intake 14 ).

Additionally, anthocyanins have been found to protect against certain types of cancer and diabetes ( 15 ，，，， 16 ).

总结Red onions are rich in anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes.

吃蔬菜Allium大蒜和洋葱等属与某些癌症（包括胃和结直肠癌）的风险较低有关。

对26项研究的评论表明，食用最高葱蔬菜的人被诊断出患有胃癌的可能性要低22％（ 17 ).

Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake ( 18 ).

Thesecancer-fighting propertieshave been linked to the sulfur compounds and flavonoid antioxidants found in allium vegetables.

例如，洋葱提供洋葱蛋白A（一种含硫化合物，已证明可以减少肿瘤发育并减缓卵巢癌和肺癌的扩散（在试管研究中）（ 19 ，，，， 20 ).

Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth ( 21 ，，，， 22 ).

总结A diet rich in allium vegetables like onions may have a protective effect against certain cancers.

进食洋葱可能有助于控制血糖，这对于糖尿病或糖尿病前患者尤其重要。

A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours ( 23 ).

Additionally, multiple animal studies have shown that onion consumption may benefit血糖控制。

一项研究表明，喂食含有5％洋葱提取物28天的食物的糖尿病大鼠经历了空腹血糖降低，体内脂肪的脂肪大大低于对照组（ 24 ).

Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects.

例如，槲皮素已被证明与小肠，胰腺，骨骼肌，脂肪组织和肝脏中的细胞相互作用，以控制全身血糖调节（ 25 ).

总结由于洋葱中发现了许多有益的化合物，因此食用它们可能有助于减少血糖。

尽管乳制品因增强骨骼健康而获得了很多赞誉，但包括洋葱在内的许多其他食物可能有助于支持strong bones。

A study in 24 middle-aged and postmenopausal women showed that those who consumed 3.4 ounces (100 ml) of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group ( 26 ).

Another study in 507 perimenopausal and postmenopausal women found that those who ate onions at least once a day had a 5% greater overall bone density than individuals who ate them once a month or less ( 27 ).

Plus, the study demonstrated that older women who most frequently ate onions decreased their risk of hip fracture by more than 20% compared to those who never ate them ( 27 ).

据认为，洋葱有助于减轻氧化应激，促进抗氧化剂水平并降低骨质流失，这可能预防骨质疏松症并提高骨密度（ 28 ).

总结Studies show that onion consumption is associated with improved bone mineral density.

洋葱可以与潜在危险的细菌作斗争，例如大肠杆菌（（大肠杆菌),铜绿假单胞菌，，，，Staphylococcus aureus（（S.金黄色葡萄酒) andBacillus cereus（（ 29 ).

Furthermore, onion extract has been shown to inhibit the growth ofVibrio cholerae,在发展中国家中是一个主要公共卫生关注的细菌（ 30 ).

Quercetin extracted from onions seems to be a particularly powerful way to fight bacteria.

一项试管研究表明，从黄洋葱皮肤中提取的槲皮素成功抑制了Helicobacter pylori（（幽门螺杆菌) andMethicillin-resistant Staphylococcus aureus（MRSA）（）（ 31 ).

幽门螺杆菌is a bacteria associated withstomach ulcers和某些消化癌，而MRSA是一种抗生素的细菌，会引起人体不同部位的感染（ 32 ，，，， 33 ).

Another test-tube study found that quercetin damaged the cell walls and membranes of大肠杆菌andS.金黄色葡萄酒（（ 34 ).

总结Onions have been shown to inhibit the growth of potentially harmful bacteria like大肠杆菌andS.金黄色葡萄酒。

洋葱是a rich source of fiber and prebiotics, which are necessary for optimal gut health.

Prebiotics are nondigestible types of fiber that are broken down bybeneficial gut bacteria。

Gut bacteria feed on prebiotics and create short-chain fatty acids — including acetate, propionate and butyrate.

Research has shown that these short-chain fatty acids strengthen gut health, boost immunity, reduce inflammation and enhance digestion ( 35 ，，，， 36 ).

另外，消费foods rich in prebioticshelps increase probiotics, such asLactobacillus and bifidobacteria菌株，受益于消化健康的菌株（ 37 ).

A diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health ( 38 ).

洋葱是particularly rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function ( 39 ).

总结洋葱是a rich source of prebiotics, which help boost digestive health, improve bacterial balance in your gut and benefit your immune system.

洋葱是a staple in kitchens around the world.

它们为美味的菜肴提供风味，可以生生或煮熟。

更不用说，它们可以增强您对纤维，维生素和矿物质的摄入量。

以下是有关如何在饮食中添加洋葱的一些技巧：

• Use raw onions to add a kick of flavor to your guacamole recipe.
• Add caramelized onions to savory baked goods.
• 将煮熟的洋葱与其他蔬菜结合起来，作为健康的配菜。
• Try adding cooked onions to蛋dishes, such as omelets, frittatas or quiches.
• Top meat, chicken or tofu with sauteed onions.
• Add thinly sliced red onions to your favorite salad.
• 用鹰嘴豆，切碎的洋葱和红辣椒制作富含纤维的沙拉。
• Use onion and garlic as a base for stocks and soups.
• Throw onions into stir-fry dishes.
• Top tacos, fajitas and other Mexican dishes with chopped raw onions.
• Make a homemade salsa with onions, tomatoes and freshcilantro。
• Prepare a hearty onion and vegetable soup.
• 将洋葱添加到辣椒食谱中，以提高风味。
• Blend raw onions with fresh herbs, vinegar and olive oil for a tasty homemade salad dressing.

总结可以轻松地将洋葱添加到咸味菜肴中，包括鸡蛋，鳄梨调味酱，肉类，汤和烘焙食品。

The health benefits related to onions are quite impressive.

These nutrient-packed vegetables contain powerful compounds that may decrease your risk of heart disease and certain cancers.

洋葱具有抗菌特性并促进消化健康，这可以改善免疫功能。

更重要的是，它们具有多功能性，可用于增强任何咸味菜肴的味道。

在饮食中增加更多的洋葱是使您的整体健康受益的一种简单方法。