There’s hardly a better vegetable than onions for cutting through the richness of fatty foods like pork belly while adding extra flavor. Naturally sweet and pleasantly crunchy, onions can be eaten raw or cooked. They are also considered a heart-healthy food that may support healthy blood vessels and circulation. Here are six potential health benefits of making onions a regular part of your diet.

1. May Help Reduce the Risk of Certain Cancers

A study examining onion and garlic consumption among people in Switzerland and Italy found that those who consumed these foods more frequently had a lower risk of developing certain cancers. Onions are rich in antioxidants and other compounds that may help protect cells from damage, potentially supporting the prevention of cancer and heart disease.

Onions also contain sulfur compounds, including allicin and related compounds, which may have protective effects against cellular damage and help the body defend itself against potentially harmful substances. They may also contribute to healthy blood sugar regulation.

2. Allicin May Help Support Healthy Blood Pressure

Onions contain sulfur compounds that may benefit cardiovascular health. These compounds may help promote blood vessel relaxation and support healthy blood pressure.

They may also help prevent excessive platelet aggregation and support healthy blood flow. For these reasons, regular onion consumption may contribute to cardiovascular health and potentially lower the risk of conditions associated with poor circulation.

3. Polyphenols May Help Lower Cholesterol

In an eight-week clinical study involving overweight or obese women with polycystic ovary syndrome (PCOS), researchers examined changes in cholesterol levels based on onion consumption.

The group that consumed more onions experienced a greater reduction in cholesterol levels than the group that consumed less. Researchers suggested that polyphenols and other beneficial compounds found in onions may have contributed to these changes.

4. May Help With Constipation and Weight Management

Onions are a good source of inulin, a type of dietary fiber often described as a natural prebiotic. Inulin can help support healthy blood sugar levels and promote the growth of beneficial bacteria in the gut.

By supporting a healthy gut microbiome and regular bowel movements, inulin may help prevent constipation. Onions are also low in calories and may help with appetite control, making them a useful addition to a balanced diet for people trying to manage their weight.

5. May Help Support Bone Health

A study examining the relationship between onion consumption and bone health in postmenopausal women over the age of 50 found that women who ate onions more frequently tended to have higher bone mineral density.

Compared with women who did not consume onions, those who ate them more frequently also had a more than 20% lower risk of hip fracture. These findings suggest that regular onion consumption may be beneficial for maintaining bone strength and reducing fracture risk.

6. Rich in Antioxidants and Essential Nutrients

A medium-sized onion, weighing about 100 grams, contains approximately 40 calories and provides a meaningful amount of vitamin C. It also contains vitamin B6, folate, potassium, and manganese.

Onion skins are particularly rich in antioxidants, including quercetin, a compound that has been studied for its potential anti-inflammatory, antioxidant, and immune-supporting properties.

Adding onions to your meals regularly is a simple way to increase your intake of vegetables and beneficial plant compounds while adding plenty of flavor with relatively few calories.

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