ONION HEALTH BENEFITS AND MINERALS

Posted in HEALTH BENEFITS AND MINERALS

Health benefits:

1.   Onions are very low in calories and fats. 100 grams carry just 40 calories. However, rich in soluble dietary fiber.

2.  Phyto-chemical compounds allium and Allyl disulphide in the onions convert into allicin by enzymatic reaction when its modified leaves are distorted (crushing, cutting, etc). Studies have shown that these compounds have anti-mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics).

3.  Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.

4.  Additionally, Allicin also decreases blood vessel stiffness by facilitating release of nitric oxide (NO) and thereby bring a reduction in the total blood pressure. Further, it blocks platelet-clot formation, and has fibrinolytic action in the blood vessels. Altogether, it helps decrease in overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.

5.  Onions are rich source of chromium, a trace mineral that helps tissue cells respond appropriately to insulin levels in the blood. It thus helps facilitate insulin action and control sugar levels in diabetes.

6.  They are also good source of antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory, and anti-diabetic functions.

7.  They are also good in antioxidant vitamin, vitamin-C and mineral manganese. Manganese is required as a co-factor for anti-oxidant enzyme, superoxide dismutase. In addition, isothiocyanate anti-oxidants in them help provide relief from cold and flu by exerting anti-inflammatory actions.

8.  Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. Pyridoxine or vitamin B-6 helps keep up GABA levels in the brain, which works against neurotic conditions.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

40 Kcal

2%

Carbohydrates

9.34 g

7%

Protein

1.10 g

2%

Total Fat

0.10 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

1.7 g

4.5%

VITAMINS

Folates

19 µg

5%

Niacin

0.116 mg

1%

Pantothenic acid

0.123 mg

2.5%

Pyridoxine

0.120 mg

9%

Riboflavin

0.027 mg

2%

Thiamin

0.046 mg

4%

Vitamin A

2 IU

0%

Vitamin C

7.4 mg

12%

Vitamin E

0.02 mg

0%

ELECTROLYTES

Sodium

4 mg

0%

Potassium

146 mg

3%

MINERALS

Calcium

23 mg

2%

Copper

0.039 mg

4%

Iron

0.0.21 mg

3%

Magnesium

10 mg

2.5%

Manganese

0.129 mg

5.5%

Phosphorus

29 mg

4%

Zinc

0.17 mg

1.5%

PHYTO-NUTRIENTS

Carotene-beta

1 µg

--

Cryptoxanthin-beta

0 µg

--

Lutein-zeaxanthin

4 µg

--

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