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  • Five amazing health benefits of Onions

    Five amazing health benefits of Onions

    Onions are bulb-shaped vegetables that grow underground. Also known as bulb onions or common onions, they are grown worldwide and are closely related to chives, garlic, scallions, shallots, and leeks. Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw.

    Onions contain many antioxidants and sulfur-containing compounds. They have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.

    Here are five health benefits of Onions

    1. Helps lose weight:

    Onions are a potent prebiotic food since they have a very low-calorie count and a high soluble viscous fibre content.

    The nutritional value per cup (160 grammes) of chopped onion is 64 calories, 15 grammes of carbohydrate, 16 grammes of fat, 7 grammes of fibre, 76 grammes of protein, 78 grammes of sugar, and 12 percent of the recommended value for vitamin C, vitamin B-6, and manganese.

    Along with the antioxidants like Quercetin and Sulphur, onions also have trace levels of calcium, iron, folate, magnesium, phosphorus, and potassium.

       The soluble fibre in onions can help an individual feel fuller for longer and consume fewer calories, which will further help in weight loss. Onion contains a flavonoid called Quercetin, which is known to promote metabolism and help prevent the buildup of fat.

    2. Blood sugar regulation:

    Diabetes is a common disease, characterized primarily by high blood sugar levels. Animal studies suggest that onions can lower blood sugar levels .

    The same results have been shown in humans. One study in people with type 2 diabetes found that eating 3.5 ounces (100 grams) of raw onions per day led to a significant reduction in blood sugar levels .Raw onions may help control both type 1 and 2 diabetes, but more research is needed .

    3. Bone health: 

    Osteoporosis is a common health problem, especially in postmenopausal women. A healthy diet is one of the main preventive measures .

    Animal studies reveal that onions protect against bone deterioration and may even increase bone mass.

    Read Also: Price of onions drop in Enugu

    A large observational study in women over 50 years of age found that regular onion consumption is linked to increased bone density . Further research indicates that intake of selected fruit, herbs, and vegetables, including onions, may reduce bone loss in postmenopausal women ..

    4. Lower risk of cancer: 

    Many kinds of onions contain chemicals that can help fight cancer. One study found that people who ate the most onions were the least likely to have cancer of the colon, throat, and ovaries. Another showed that men who ate the most vegetables of the allium family were the least likely to have prostate cancer.

    Some researchers believe that quercetin and other antioxidants in onions are responsible for their cancer-fighting properties. A diet full of quercetin has been associated with a lower risk of developing lung cancer.

    5. Lower risk of heart disease and stroke: 

    Onions contain antioxidants and compounds that may reduce your risk of heart disease by fighting inflammation and lowering triglyceride and cholesterol levels.

    They contain a large amount of quercetin, a flavonoid antioxidant and anti-inflammatory that may help lower high blood pressure .

    A small 2015 study in 70 people with overweight and hypertension suggests that a daily dose of 162 mg of quercetin-rich onion extract may significantly reduce systolic blood pressure by 3.6 millimeters of mercury.

    Also, a small 2014 study in 54 females with polycystic ovary syndrome found that consuming 80–120 g of raw red onions per day for 8 weeks lowered total and LDL (bad) cholesterol levels .

  • How to cut an Onion without crying

    How to cut an Onion without crying

    There are so many  reasons why most recipes include the use of onion s. One of which is because onions are a great way to build flavor in a dish.

    Onions get their distinctive flavor from sulfur, which they absorb from the soil they’re grown in. when cooked, the various sulfur compounds in onions, react with one another and produce new flavors ranging from nutty to sweet.

    However, there’s a downside to that entire delicious, flavor producing sulfur because it seems virtually impossible to chop an onion without crying.

    Why Onions Make You Cry

    According to the Institute of Food Science and Technology, Onions make us tear, because it contains certain chemicals. ‘’Onions contain naturally occurring amino acids called sulfoxides, and when you cut into them, their cell walls become damaged’. This causes the sulfoxides to be converted into a super-annoying and irritating gas. The gas wafts from the onion into your eyes, which start to sting and produce tears in an attempt to wash the gas away.
    Here are few tips to help reduce the stress of crying while cutting your onion

    Cut the Onion Underwater

    Cutting an onion under water will prevent the sulfuric compounds from reaching your eyes and causing you to tear. If you want to try this method, take safety precautions — use a wide, flat dish to provide maximum workspace or try putting your cutting board in the sink and cutting the onion under cold, running water.

    Freeze the Onion

    Leaving the onion for minutes in the freezer will definitely reduce your level of irritation while cutting an onion, but it will be a little tougher to cut (owing to the fact that it is partially frozen) and it will be difficult to remove the papery, outermost layer.

    Put a Match in Your Mouth

    Sounds silly, but holding an unlit match (from a matchbook) between your two front teeth while cutting an onion will keep you from tearing up. The theory is, The red end of the match absorbs the sulfuric compounds before they can reach your eyes.

    Rub Lemon Juice on the Blade of the Knife

    An easy fix if you have the ingredient on hand, simply cut a lemon in half and then rub it on the blade of your knife before cutting your onion. Note that, you’ll have to refresh the knife by rubbing the lemon on it after every few cuts of the onion.

    Use a Very Sharp Knife

    Cutting an onion damages its cells and causes it to release irritating compounds, so use a sharp knife (which damages fewer cells); it can help you avoid unnecessary tears.

    Keep a piece of Bread in your mouth

    Sounds silly but holding a piece of bread in your mouth while you cut an onion will significantly reduce or eliminate the amount of eye irritation you experience. The theory here is that the bread absorbs the sulfuric compounds before they can reach your eyes.

  • Onion health benefits

    Onion health benefits

    The phytochemicals in onion s improve the working of Vitamin C in the body, thus gifting you with improved immunity.

    Onions contain chromium, which assists in regulating blood sugar.

    •For centuries, onions have been used to reduce inflammation and heal infections.

    • Do you enjoy sliced onions with your food? If yes, rejoice! Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.

    • A powerful compound called quercetin in onions is known to play a significant role in preventing cancer.

    • Got bitten by a honeybee? Apply onion juice on the area for immediate relief from the pain and burning sensation.

    • Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers.

    •Those bright green tops of green onions are rich in Vitamin A, so do use them often.

    •My favorite way to enjoy onions is to slice them really thin, squeeze some lemon juice on top and add a little salt. Sprinkling a few freshly washed cilantro leaves adds fragrance and flavor to this simple, quick salad, without which no dinner of mine is complete.

     

    Tips on cutting onions without tears

    Those pesky, stinging tears that go along with chopping up an onion are such a pain! Luckily, though, these tears can be easily avoided if you know what you’re doing and you have the proper equipment. Read on for the proper way to cut an onion. As an added bonus, discover the best techniques for caring for “onion eyes” on the following page.

    So why do onions make you cry in the first place? Well, it’s all about the enzymes. Cutting into an onion breaks cells, and causes different enzymes to interact with each other to produce a whole new enzyme. This enzyme irritates your eyes, which creates tears.

     

    How to cut an onion

    •Cut a small portion off the top of the onion.

    •From the root down, cut the onion in half.

    • Peel and discard skin.

    • With the flat side down, cut parallel, evenly spaced slices into the onion. Don’t cut all the way to the root.

    • With your knife parallel to your cutting board, cut slices that stop before the root end.

    • Cut through your first round of slices.

     

    Other tips:

    Make sure that your knife is as sharp as possible. A chef’s knife is ideal here.

    You can freeze onions or let them sit in cool water for about 20 minutes before chopping to reduce tears.

    Having the hood vent on can reduce irritation.

    Dicing with a piece of bread in your mouth has been known to alleviate symptoms.

    You can even use goggles to stop the sting.

     

    How to treat the tears:

    The best thing to do is wash your hands with soap and water. Splashing cool water in your face, or placing a damp towel over your eyes, can also help.

    Never mind the tears they bring on—onions are an ace ally in your fight against disease. A prized member of the lily family, they lavish you with health benefits while adding oodles of taste to your food.

     

  • Sunflower, onions, garlic, good for cold

    Sunflower, onions, garlic, good for cold

    Regular consumption of onions, garlic and sunflower seed has been recommended to ward off catarrh and cold as the rainy season beckons.

    According to a traditional medicine practitioner, Dr Lambo Adebisi, these plants have essential vitamins and minerals to put the two ailments at bay.

    Adebisi said mere inhaling the smell of onions, sunflower and garlic alone can help clear the mucous membrane and nasal track.

    This form of healing is aromatherapy, he said, adding: “It is not so courted in Nigeria, except among those who have travelled far and wide”.

    He said it is a form of alternative medicine that uses plant materials and aromatic plant oils and essential oils, and other aromatic compounds for the treatment of diseases.

    People, he advised, can also mix some cold pressed natural sun flower oil with some seabuckthorn seeds oil and grease the inside of their nostrils with a cotton bud or place a soak cotton with the mixture on their nostrils and inhale a couple of times.

    Garlic tea, he said, can be drunk twice daily to relieve a catarrh problem.

    People who have catarrh, he said, can soak two fingers in vinegar and rub their nose from the tip to beneath the eye area. “Besides, those who have cold or catarrh can bring a bulb of onion close to their nose to smell it. Similarly, vinegar can be applied on the nostrils.

    “With two dried fingers, rub on the nostris some vinegar, then put another finger in vinegar and daub the insides of his nostrils. This will bring some relief. Also, people can burn garlic cloves, which has been peeled off for three seconds and inhale the resulted smoke on one nostril and then on the other afterwards,” he said.

    He said people can drink garlic tea to prevent coming down with allergic reactions or seasonal allergic rhinitis, or even hay fever

    “All a sick person needs to do is boil 20 garlic cloves, 20 bulbs of onions and some violets flower in one litre of water to be taken daily.

    The sick person can be taking one or two cups daily depending on his immunity.

    Adebisi recommended foods, which are rich in magnesium.

    He said this is active against the ailments, adding that cucumbers and red pepper have magnesium, as such people should consume then in soup when sick.

  • Onions lowers risk of cancer – Dietician

    Onions lowers risk of cancer – Dietician

    Dr Tunde Ajobo, a dietician at the University College Hospital (UCH) Ibadan, on Thursday said that consuming onions could lower the risk of several diseases, particularly colorectal and stomach cancer.

    Ajobo, who is also Head of Department of Dietetics, told the News Agency of Nigeria (NAN) in Ibadan that onions were a good source of strong antioxidant and vitamin C that help to combat the formation of free radicals known to cause cancer.

    He described onions as part of the alliums family of vegetables and herbs like chives, garlic, scallions and leeks.

    “Allium vegetables have been cultivated for centuries for not only their characteristic, pungent flavours but also for their medicinal properties.

    “Onions can vary in size, shape, colour and flavour and the most common types are red, yellow and white onions,’’ he said.

    According to Ajobo, onion flavours can vary from sweet and juicy with a mild flavour to a sharp, spicy and pungent often depending on the season in which they are grown and consumed.
    He said an estimated 105 billion pounds of onions are harvested each year world-wide with a quarter of the figure grown in Africa.

    He also said that the possible health benefits of consuming onions (aside from lowering risk of several cancers) include improving mood and maintaining the health of skin and hair.

    “Onions are a nutrient-dense food; meaning that while they are low in calories they are high in beneficial nutrients like vitamins, minerals and antioxidants.

    “One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrates with no fat and no cholesterol.

    “It also contains 3 grams of fibre, 7 grams of sugar, 2 grams of protein and 10 per cent or more of daily value for vitamin C, vitamin B-6 and manganese.

    “Onions also contain a small amount of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulphur,’’ he said.

    The dietician also recommended consumption of onions because of its many other health benefits.

    “Allium vegetables have been studied extensively in relation to cancer, especially stomach and colorectal cancers.

    “Their beneficial and preventive effects are likely due in part to their rich organosulfur compounds.

    “Although the exact mechanism by which these compounds inhibit cancer is unknown, possible hypothesis include the inhibition of tumour growth and mutagenesis and prevention of free radicals.’’

    According to Ajobo, several studies have proved that onion consumption help to lower risk of stomach cancer, colorectal cancer, colon and prostate cancer.

    He, however, warned that consuming a diet of mostly onions has its health risks.

    “It is best to eat a diet with a variety of foods than to concentrate on a single one; this is key to good health,’’ the dietician advised.