Most of us avoid it due to a distinct smell coming from the onion. Despite this, its test of crunchy further enhances the taste of food. As the summer season progresses, the onion gets more important in Indian food. Do you know what the reason is?
Actually, onions have all those nutritional properties, which prepare you to combat the problems of rising heat. You should also add onion to your diet to increase immunity during the time of Covid-19.
Onion also has importance in Ayurveda
Even if you exclude onion in the food of Navratri and other special occasions, Ayurveda has given a lot of importance to the onion. The use of onion in scalp and scalp wounds has been recommended due to its anti-inflammatory and other medicinal properties. Also, onion juice has been considered beneficial in hair growth.
Know why you should include onion in your diet
1. Onion is full of Nutrients
Actually, onions have very low calories, yet they are high in vitamins and minerals. A medium-sized onion has only 44 calories, but a full dose of vitamins, minerals and fibre.
Onions are also rich in B vitamins. It contains vitamins B9 (folate) and B6 (pyridoxine). Which play an important role in metabolism, red blood cell production and nerve function.
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2. Onion Increase immunity
A study by the US-based institution National Institute of Health has revealed that onions are also high in vitamin C. Vitamin C helps regulate the immune system, collagen production, tissue repair and iron absorption.
This essential vitamin also acts as an anti-oxidant by ridding your cells of free radicals. You should also include onions in your diet to avoid seasonal infections and Covid-19.
Also Read: How To Boost Your Immunity
3. Onion Controls Blood Sugar
Research by the National Institute of Health found that eating onions helps control blood sugar. Which can be helpful in controlling diabetes. In a study on 42 people with type 2 diabetes, eating 3.5 ounces (100 grams) of fresh red onion reduced blood sugar levels by about 40 mg/dl after four hours.
Studies on animals also support this. Diabetic rats were fed food containing 5% onion extracts for 28 days. As a result, they showed a decrease in both blood sugar and fat.
4. Beneficial for Cardiovascular Health
Onions contain antioxidants and other essential compounds that fight inflammation, reduce triglycerides and cholesterol levels. That is, onion consumption can reduce the risk of heart diseases.
A study was conducted of overweight people with high blood pressure. It found that a 162 mg per day dose of onion containing quercetin reduced systolic blood pressure by 3–6 mmHg compared to placebo. Onions have also been shown to reduce cholesterol levels.
Quercetin is a flavonoid antioxidant, which is found in excessive amounts in onions. Its anti-inflammatory properties can help reduce high blood pressure and protect against blood clots.
5. Accessible Source of Potassium
The onion is available very comfortably across the country. There is no other accessible source of potassium from your local market to the superstore. According to a study published in Pub Med, an average weight must take an average of 4,700 milligrams of potassium.
Potassium helps in your normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction.
6. Provides Relief even in PCOS
In a study conducted on 54 women with polycystic ovarian syndrome (PCOS), the onion score was also good. These women consumed raw red onion (40–50 g/day) for eight weeks. As a result, a decrease in “bad” cholesterol was observed.
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