Onions are one of the staple ingredients in Indian cuisines, used to enhance the flavour and taste of gastronomies. Though they are usually cooked, many people like to have them raw in the form of salads, chutneys, sandwiches and accompaniment. But is eating raw onions good for health? Well, the answer is yes, in moderate amounts, raw onions offer numerous health benefits owing to their rich nutrient profile and bioactive compounds. However, some individuals may dislike its pungent taste and acrid odour; consuming raw onion has umpteen benefits.
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Take this two-minute read to explore how raw onion helps boost your overall health.
Health Benefits of Eating Raw Onion
Loaded with Nutrients
Raw onions are heaped with vast reserves of vitamin C, B6, folate and potassium that support to augment overall health. Moreover, being low in calories makes them a healthy addition to a diet regimen.
Also Read: Onion powder: 7 Spectacular Health Benefits Of This Nutritious Vegetable
Bolsters Immune System
A medium-sized onion offers about 20% of your daily dose of vitamin C. It also contains antioxidants like quercetin, which keeps the immune system strong, combats inflammation, promotes wound healing and acts as a defence mechanism against harmful pathogens.
Augments Heart Health
The richness of bioactive compounds in onions may help reduce cholesterol levels, lower blood pressure, and improve blood circulation to the vital organs. Thereby lowering the risk of cardiovascular disease.
Improves Digestion
Raw onion is a great source of prebiotic fiber, which feeds the good bacteria in the gastrointestinal tract. A healthy gut microbiome promotes digestion, better assimilation of nutrients and robust immune systems. Eating raw onions is one of the best natural remedies to ease bloating, poor digestion and imbalanced gut health.
Manages Diabetes
Raw onion contains ample amounts of plant compound sulfur, which is valuable in promoting insulin sensitivity and helps control blood sugar spikes. Adding raw onion to your meal plan is a great way to manage diabetes.
Potent Anti-Cancer Properties
Several pieces of evidence have suggested that onions contain sulfur compounds and antioxidants that may reduce the risk of certain cancers by neutralising harmful free radicals.
How to Add Raw Onion to Your Diet?
Slice raw onions thinly and add them to vegetable salad or sprout salads for extra crunch and flavour.
Use raw onion rings in sandwiches, rolls, or wraps to boost nutrition.
Combine raw onions with tomatoes, chillies, and herbs for fresh and aromatic chutneys or dips.
Serve onion slices with salt as an accompaniment to meals.
Liberally add chopped onions over curries, tacos, or grilled foods for added zest.
Pro-Tip: Soak raw onion slices in water or lemon juice for 10–15 minutes before eating to reduce their sharpness and odour.
Also Read: White Onion: 7 Astonishing Health Benefits Of This Humble Vegetable
Side Effects
Excessive consumption of raw onions may cause bloating, gas, or heartburn in sensitive individuals.
Sulfur compounds in onions may lead to strong breath odour and, in rare cases, body odour.
Though rare, a few may experience onion allergies leading to skin irritation, eye watering, or stomach issues.
Overconsumption of raw onions may interact with blood-thinning or anti-diabetic medications. Consult a doctor if you have medical conditions.
Conclusion
Eating raw onions is valuable for health when consumed in moderation. They deliver powerful antioxidants, boost immunity, improve digestion, and promote heart health. Adding them raw to salads, chutneys, and daily meals can promote better nutrient absorption. Remember, balance is key. Relish raw onions as part of a varied and balanced diet to reap maximum health benefits.
Frequently Asked Questions
Are Raw Onions Healthier Than Cooked Onions?
Yes, raw onions are healthier than cooked ones. They retain most of the antioxidants, vitamin C, and sulfur compounds. However, cooked onions still provide valuable nutrients and are easier to digest.
How Many Raw Onions Can I Eat In A Day?
One medium-sized onion a day is safe for most healthy people. Eating more may cause digestive discomfort, bloating, or bad breath, especially if you have a sensitive gut.
Can Eating Raw Onions Help With Weight Loss?
Yes, being low in calories and high in fiber, raw onion promotes satiety and aids digestion. When combined with a wholesome diet and regular workout, they may help lose surplus kilos.
Who Should Avoid Eating Raw Onions?
People suffering from acid reflux, irritable bowel syndrome (IBS), or onion allergies may need to limit or avoid raw onions, as they can worsen symptoms. Also, those who are on blood-thinning or diabetic medications should consult a healthcare provider before having them in large quantities.
(This article is reviewed by Kalyani, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Onions--a global benefit to health
Gareth Griffiths 1, Laurence Trueman, Timothy Crowther, Brian Thomas, Brian Smith
https://pubmed.ncbi.nlm.nih.gov/12410539/
The Effects of Onion Consumption on Prevention of Nonalcoholic Fatty Liver Disease
Hadi Emamat 1, Forough Foroughi 2, Hassan Eini-Zinab 1, Azita Hekmatdoost 1,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5766456/
