How much onions should you eat

Onions are rich in fibre, especially the non-digestible type that is needed to maintain gut health. Research shows that these SCFAs are important for maintaining the health and integrity of the gut and supporting our immunity and digestion. Used in folk medicine for the relief of coughs, colds and catarrh, s tudies support that onions have valuable antibacterial properties against the likes of Escherichia coli, Pseudomonas aeruginosa and Staphyloccus aureus.

Once again, it seems quercetin is of value here, because it has the power to inhibit the growth of Helicobacter pylori and Methicillin-resistant Staphylococcus aureus MRSA. An allergy to onions is rare, but some people do have a sensitivity to them. As a result, those who are allergic may experience digestive issues, including heartburn and wind. Onions contain FODMAPs , a type of carbohydrate and fibre that some people find their digestive system cannot tolerate.

Globe onions should be clean and hard and have dry, smooth skins. Avoid onions with a developed seed stem and those that show signs of decay. Onions should be stored at room temperature, away from bright light and in a well-ventilated area.

Those that are more pungent in flavour, such as yellow onions, will keep longer than those with a sweeter taste, such as white onions, because the compounds that produce the sharp taste are natural preservatives. All onions should be stored away from potatoes, as they will absorb their moisture and ethylene gas, causing potatoes to spoil more easily.

Do not store cooked onions in a metal bowl or storage container, as this will cause them to discolour. Freezing chopped onions will cause them to lose much of their flavour. To reduce the production of this compound, chill the onions for 30 minutes or so before cutting to reduce the activity of the enzyme.

Onion transforms gravy: Sausages with sticky onion gravy Sausages with quick onion gravy. Crispy Cajun onion rings. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Though all vegetables are important for health, certain kinds offer unique benefits. Here are 9 impressive health benefits of onions. Share on Pinterest. Packed With Nutrients.

Summary Onions are low in calories yet high in nutrients, including vitamin C, B vitamins and potassium. May Benefit Heart Health. Onions have also been shown to decrease cholesterol levels. Summary Research shows that eating onions may help reduce heart disease risk factors, such as high blood pressure, elevated triglyceride levels and inflammation.

Loaded With Antioxidants. Summary Red onions are rich in anthocyanins, which are powerful plant pigments that may protect against heart disease, certain cancers and diabetes. Contain Cancer-Fighting Compounds. Summary A diet rich in allium vegetables like onions may have a protective effect against certain cancers. Help Control Blood Sugar.

Summary Due to the many beneficial compounds found in onions, consuming them may help reduce high blood sugar. May Boost Bone Density. Summary Studies show that onion consumption is associated with improved bone mineral density.

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

Summary Onions have been shown to inhibit the growth of potentially harmful bacteria like E. May Boost Digestive Health. Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health. Summary Onions are a rich source of prebiotics, which help boost digestive health, improve bacterial balance in your gut and benefit your immune system. Easy to Add to Your Diet. Onions are a staple in kitchens around the world. They give flavor to savory dishes and can be enjoyed either raw or cooked.

Not to mention, they can boost your intake of fiber, vitamins and minerals. Here are some tips on how to add onions to your diet: Use raw onions to add a kick of flavor to your guacamole recipe. Add caramelized onions to savory baked goods. Combine cooked onions with other vegetables for a healthy side dish.

Try adding cooked onions to egg dishes, such as omelets, frittatas or quiches. Top meat, chicken or tofu with sauteed onions. Add thinly sliced red onions to your favorite salad. Make a fiber-rich salad with chickpeas, chopped onions and red peppers. 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 fresh cilantro.

Dietary changes are a key factor 3 , 5. While foods are not considered a cause of IBS, they may trigger its symptoms.

Since onions may trigger or worsen IBS symptoms, some people may have to temporarily or permanently avoid them. Food allergies occur when your immune system has an adverse reaction to proteins from certain foods. This immune response can affect organs and systems such as your skin, gut, heart, and respiratory and nervous systems 7 , 8.

Further, fruits and vegetables are prevalent allergens in adults 7. A few studies have identified allergic reactions to onions. Onions belong to the Liliaceae family of flowering plants, along with garlic, asparagus, and leeks 8.

Research suggests that allergenic cross-reactivity may occur among different Liliaceae plants as well as grass pollens. Onions contain compounds called diallyl disulfide and lipid transfer protein, which can cause allergy symptoms like asthma, runny nose, nasal congestion, red eyes, itchy eyes and nose, and contact dermatitis, characterized by a red, itchy rash 9 , In rare cases, contact dermatitis can occur when people simply handle onions without eating them 9.

While it is rare, some people may experience allergic reactions when handling or ingesting onions. Members of the Allium genus produce a sulfur metabolite called lachrymatory factor LF , which works as a chemical defense mechanism against animals and microbes 11 , LF is a volatile compound, which means it evaporates easily.

To prevent LF from reaching your eyes, you can try chilling the onion before handling it, chopping it under running water, wearing sealed goggles, and lighting a match Chopping onions leads to the release of LF, a gas that irritates your eyes and causes tear production. Heartburn can be a symptom of gastroesophageal reflux disease GERD — a condition in which the contents of your stomach travel back up into your esophagus, the tube connecting your stomach and throat. This can cause a burning sensation in your chest It happens when the muscle at the end of your esophagus, called the lower esophageal sphincter LES , relaxes.

This can allow food and gastric acid to pass into your esophagus Research from suggests that some foods, including onions, may trigger heartburn symptoms by promoting LES relaxation A study from observed that a meal containing onions significantly increased heartburn episodes in people with frequent heartburn, both when compared with the same meal without onions and with a control group of people with no heartburn Consuming certain foods, such as onions and garlic, may cause temporary halitosis, more commonly known as bad breath Onions have a potential anticoagulant effect, meaning that they may help prevent the formation of blood clots.