Studies show the versatile, affordable, low-calorie onion may also support heart health and act as a natural anti-inflammatory.
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(HealthNewsDigest.com) – It’s time to forget about expensive, exotic, trendy super fruits, and focus our attention on an affordable, low-calorie “food with benefits” with which most people are already familiar. Did you know researchers are discovering how onions may help to mitigate bone loss, reduce the risk of heart disease and that their anti-inflammatory properties may help to protect the body against some cancers, brain disorders and diabetes?
There are thousands of varieties of onions, many of which are grown right here in the U.S. In fact, Americans consume 20 pounds per capita annually, up from 12.2 pounds in 1982. “Yellow, red and white onions provide more than just flavor. They have layers of benefits,” says Consumer Advocate Kim Reddin of the National Onion Association, www.onions-usa.org. “While additional research is needed, there is a growing body of evidence that the essential nutrients and antioxidants in onions could have considerable health benefits.”
Increasing bone mass
Onions contain several compounds that appear to play a role in increasing bone mass, thickness and mineral density: all important to combating osteoporosis. A 2009 analysis of the 2004 National Health and Nutrition Examination Survey concluded that onion consumption seems to benefit bone density in peri-menopausal and post-menopausal non-Hispanic white women 50 years and older.1 Older women who eat onions frequently may decrease their risk of hip fracture by more than 20 percent compared to those who never consume them. “An early study using rats demonstrated that onions inhibited bone resorption by 20 percent when consumed at a rate of 1 g per day per kiligram of body weight.2 That’s slightly higher than the rate of bone resorption obtained from the calcitonin that is typically used to treat postmenopausal osteoporosis,” Reddin points out.
She adds that researchers have also identified a peptide found in onions, called GPCS, that appears to hinder the action of osteoclasts (cells that break down bones).3
Special mechanisms for promoting heart health
Research shows that regular onion consumption, when coupled with a healthy diet and active lifestyle, may help lower high cholesterol and high blood pressure, and improve circulation. The thiosulfates in onions are natural blood thinners and reduce clotting. A Tufts University study found that eating half of a medium-sized raw onion daily can cause a dramatic rise in HDL (good) cholesterol by as much as 30 percent.4
“Onions are a natural source of flavonoids, most notably quercetin which in recent studies5 have shown to help reduce chronic inflammation associated with an increased risk for cardiovascular disease,” says Reddin. “Onions are also high in vitamin C, and a good source of fiber and chromium. Plus they have been shown to help regulate blood sugar levels which is important for managing diabetes.6”
Safe and affordable
Onions are readily available year round from U.S. growers, who are held to strict quality and safety standards. Onions are one of the most affordable and versatile vegetables. You can eat this flavorful bulb raw, sautéed, caramelized, steamed, broiled, roasted, grilled or marinated.
More surprising onion facts
Reddin says onions may seem simple but have many nuances. Some varieties grow better during short days, while others depend on longer periods of daylight. Other things you might not know:
· Onions grown in the U.S. have two seasons, which in part create different flavor profiles. “Spring and summer onions, including sweet varieties, have a higher water content and are milder in flavor. That makes them ideal for raw and lightly cooked dishes such as summer salads, or on burgers,” explains Reddin. “Fall and winter onions have a lower water content and stronger, more savory flavor which stands up better in comfort foods that have longer cooking times such as stews a nd soups.”
· Chill an onion before cutting to prevent tears. “Using a sharp knife and making clear, precise cuts are imperative. The more cuts you make, the more cellular damage you will cause which releases the chemicals that cause your eyes to produce tears.”
· How to store cut onions. “Chopped or sliced onions can be stored in a sealed container in your refrigerator at the proper temperature of 40°F or below for 7 to 10 days. For pre-cut fresh or frozen products, always use and follow manufacturer’s “use by” dates.”
· Parsley is nature’s remedy for onion breath. “You’re supposed to eat the garnish. The tradition of putting parsley on a plate was to give diners an after-dinner palate cleanser. Parsley oil also helps to cleanse the upper GI tract.”
Reddin says people often overlook the abundant and unique dietary contribution of onions. “Onions are more than a topping or condiment; they are an amazing vegetable. Loaded with health-enhancing compounds, they are low in calories, affordable, readily available, easy to store for extended periods of time, and versatile in cooking. Plus they add layers of flavor to any dish.”
For simple tips on ways to use onions and more about the health benefits of onions, visit www.onions-us.org.
References
1. Matheson, E., Mainous, A., Carnemolla, M., 2009.The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older. Menopause. 16(4):756-759
2. Mulbauer,R.C.andLI,F.1999. Effect of vegetables on bone metabolism. Nature. 401:343-344
3. Wetli, H.A., Brenneisen,R., Tshudi, I., Langos, M., Bigler, P., Sprang, T., Schurch, S., Muhlbauer, R.C., 2006. A-glutamyl peptide isolated from onion (allium cepa L.) by bioassay-guided fractionalization inhibits reabsorption activity of osteoclasts. J. Agric. Food Chem..53:3408-3414
4. Carper, J., The Food Pharmacy: Dramatic New Evidence That Food Is Your Best Medicine. New York. Harpers Collins Publishers. 1993.
5. Edwards R., et a., 2007. Quercetin reduces blood pressure in hypertensive subjects. J Nutr. 137:2405-11.
6. Lean, M., Noroosi, M., Kelly, I., Burns, J., Talwar, D., Satter, N., Crozier, A, 1999. Dietary flavonoids protect diabetic human lymphocytes against oxidant damage to DNA. Diabetes 48: 176-181.
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