How Much Raw Onion Should I Eat A Day

How much raw onion should I eat a day? That’s the question I started asking myself. Onions are extremely healthy and good for you, but they’re also extremely strong in taste and smell. Before eating raw onion, it is important to take into account the factors that will impact how many onions a person can eat. Factors include the types of onions that are available, the amount of raw onions

needed for different recipes and how much raw onion a person can eat before experiencing gastrointestinal discomfort. Onions are an excellent source of vitamins, such as vitamin C and B6. They are also an excellent source of minerals. They are low in saturated fat, high in dietary fiber and essential minerals, including manganese, molybdenum, phosphorus and selenium, and contain

the antioxidant quercetin. Onions have been used for thousands of years to treat a variety of ailments. Here are some health benefits of raw onions. Onions aren’t the most popular vegetable out there; nor are they among the most hated. But regardless of your stance on these pungent bulbs, you’ve got to admit that they’re pretty useful in a lot of different recipes when cooking. They’ve got lots of fiber, vitamin C, and vitamin A.

How Much Raw Onion Should I Eat A Day

If you’re reading this page, you’ve probably been told that raw onion is good for you. But how much onion should i eat a day to see the benefits? In this article, we’ll answer that question, and also give you the health benefits of eating raw onion. Raw onion is a great source of numerous vitamins, minerals and other phytochemicals. It is low in calories and has zero fat content as well. Raw onion can be used with salads, sandwiches, entrées, soups or in a variety of recipes that you prepare at home.

Onions (Allium cepa) are bulb-shaped vegetables that grow underground.

Also known as bulb onions or common onions, they are grown worldwide and closely related to chives, garlic, scallions, shallots, and leeks.

Onions may have several health benefits, mostly due to their high content of antioxidants and sulfur-containing compounds.

They have antioxidant and anti-inflammatory effects and have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.

Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw.

Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.

Onions can also be consumed when immature, before the bulb reaches full size. They are then called scallions, spring onions, or summer onions.

This article tells you everything you need to know about onions.

Different Types Of Onions

White Onion: These onions are milder than red ones. White onions are sweeter and less pungent than yellow onions.

Red Onion: Red onions are more pungent than white onions. They are generally smaller than yellow onions.

Yellow Onion: This type of onion is milder than red onions. Yellow onions are sweeter and more pungent than green onions.

Green Onion: These onions are the mildest among all types of onions.

How much raw onion should I eat a day?

In addition to limiting your intake of fats and sugars, eating onions can get your blood sugar-and your weight-on the right track. So here is a simple, powerful health-enhancing recommendation: Eat an onion every day. One medium-sized onion equals approximately one cup of onion when chopped.

Benefits of Eating Raw Onions

1. Onion helps in improving heart health
Onions are a rich source of flavonoids and thiosulfinates. What do these do exactly? Well, the flavonoids in onion help in reducing bad cholesterol in your body and thiosulfinates are known to keep the consistency of the blood right, much like a blood thinner. Due to this, the risk of heart attack and stroke reduces by many folds.

covid-19 — Take care of your heart with onion. Image courtesy: Shutterstock

A report by the Cambridge University Press also says that the flavonoids present in red onions help lower the levels of LDL or bad cholesterol.

2. It can give you healthy bones
According to the U.S. Department of Agriculture (USDA), just one onion contains 25.3 mg of calcium. Calcium equals strong bones, so adding this veggie to your salad can build you build better bone health.

3. It improves immunity
Everything revolves around immunity these days. The antioxidants present in onions can help you strengthen that too. According to a study published in the journal of Mediators of Inflammation, onion’s chemical composition is so strong that it helps in immune enhancement and has anti-cancer properties too. Now that’s huge!

Onion juice for immunity. Image courtesy: Shutterstock

4. It is great for those with respiratory problems
Onion is an anti-allergen and in most cases, allergies play a major role in giving us respiratory problems. According to a study published in the journal, DARU Journal of Pharmaceutical Sciences, eating onion has a relaxing effect on the muscles of the isolated trachea which helps the patients of asthma breathe easily. This happens due to the presence of flavonoids.

5. Onions can give you good vision
Conjunctivitis during this time of the year is very common. The selenium in onion helps in the production of vitamin E, which in turn keeps this painful eye problem at bay. In fact, sone natural eye drops also contain extracts of onion juice.

6. It can improve your oral health too
Who would have thought right? Many of us avoid eating onions because of the bad breath it leaves us with. But turns out, this bulb is good oral hygiene, thanks to its vitamin C content.

]gum health — Onion for oral health. Image courtesy: Shutterstock

7. It improves sexual health
In case your partner is dealing with erectile dysfunction then make him eat onions because according to a study published in the journal Biomolecules, it can help in correcting that. The study also says that it also helps in increasing the level of testosterone in men.

8. It can give you glowing and ageless skin
Onions are packed with vitamin A, C, and K–and you need all of them for flawless skin. These vitamins not just help you get rid of pigmentation but protect you from harmful UV rays as well. Do you know that you can add a hint of onion juice in your face pack and apply it for supple and acne free skin?

9. It can bestow you with healthy hair
Although there is not much scientific evidence to prove this, many Ayurvedic hair products use onion juice for hair growth. Also, due to its antibacterial properties, onion helps in keeping dandruff and lice away from your scalp.

10. Helps in easing menopause symptoms
According to a study published in the Journal of Breast Cancer, consuming raw onion helps in easing postmenopausal symptoms due to the presence of calcium.

Nutritional Components of Onions

Onions are rich in the strong sulphur-containing compounds, which are the primary source of their strong smell. They also contain high levels of flavonoids, particularly Quercetin which is also an antioxidant. Onions are a good source of vitamins B6, C, biotin, K, folic acid, chromium, calcium, and fibre.

Red onionsexsodus, via freedigitalphotos.net

Vitamin Content Per 100 g of Raw Onion

Vitamins	Nutrient Value	Percentage of RDA
Folates	19 mcg	5%
Niacin	0.116 mg	1%
Pantothenic Acid	0.123 mg	2.50%
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%

Mineral Content Per 100 g of Raw Onion

Minerals	Nutrient Value	Percentage of RDA
Calcium	23 mg	2%
Copper	0.039 mg	4%
Iron	0.21 mg	3%
Magnesium	10 mg	2.50%
Manganese	0.129 mg	5.50%
Phosphorus	29 mg	4%
Zinc	0.17 mg	1.50%

White onionssuateman, via freedigitalphotos.net

Macro Nutrients

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	0.50%
Cholesterol	0 mg	0%
Dietary Fiber	1.7 g	4.50%

Electrolytes

Electrolytes	Nutrient Value	Percentage of RDA
Sodium	4 mg	0%
Potassium	146 mg	3%

Side Effects Of Onion

1. May Aggravate IBS Symptoms

Onions may aggravate irritable bowel syndrome (IBS) symptoms. If you experience severe abdominal pain, diarrhea, bloating, gas, nausea, vomiting, or constipation, it might be wise to limit your consumption of onion products.

For example, raw red onions contain substances called fructans, which can cause digestive issues. And eating too many onions can lead to flatulence and bloating.

2. May Cause Allergic Reaction In Some People

Avoid onions if you are allergic to them. Some of the allergic reactions that may arise due to onions are

Asthma
Sinus infections
Eczema
Long-lasting rashes
Redness

3. May Cause Eye Irritation

Chopping onions produce Lachrymatory factor (LF), which causes tears to come from your eyes. LF is a compound found naturally in onions. If you cut an onion without wearing glasses, you might notice some irritation around your eyes. This is because the gas produced by the onion can cause eye irritation.

To avoid tearing up, chill your onion before chopping it. You can do this by putting the onion into a bowl filled with ice water. Alternatively, you could put the onion in the refrigerator for 15 minutes prior to slicing.

Lighting a match helps reduce the amount of LFG produced during the process of chopping an onion. When lighting a match, hold it close to the onion. As soon as the flame touches the onion, blow out the flame. Doing this will reduce the amount of gas produced during the chopping process.

4. May Cause Heartburn

Onions are known for causing heartburn. It’s one of the most common side effects of consuming too many raw onions.

As per a study people who consume onions frequently experience symptoms like burning sensations in the chest, throat, or stomach. These feelings usually occur within 30 minutes of eating onions. This is because onions contain compounds called thiosulphinates, which increase acid production in the stomach.

Onions contain an enzyme called Alliinase that breaks down Glutamine, which causes the Lower Esophageal Sphincter (LES) to relax.

To avoid heartburn caused by onions, eat them in moderation. You can try adding them to dishes such as salads or sandwiches. You can even add them to soups or stews. If you do find yourself experiencing heartburn after eating onions, try taking antacids or drinking water.

5. May Cause Bad Breath

Onion contains sulfur compounds that produce strong smells. Onions contain thiosulfinates, which irritate the lining of the mouth. Both onions and garlic will give you a foul odor.

To avoid bad breath caused by onions, eat onions in moderation and rinse your mouth with water after eating onions.

Eat cooked onions as they are less likely to cause bad breath in comparison to raw onions.

Properly brushing your teeth will remove onion parts stuck between the teeth and help get rid of bad breath.

6. Drastic Decrease In Blood Sugar Levels

Onion extract contains quercetin and methyl cysteine, both of which can help lower blood sugar levels.

Polyphenols in onions can also improve glucose metabolism. Research published in the Journal of Agricultural and Food Chemistry showed that polyphenols in onions improved glucose metabolism in diabetic mice.

Diabetic mice received either a normal diet or one containing onions. At the end of the experiment, researchers checked the mice’s blood sugar levels. Those who ate onions had significantly lower blood sugar levels than mice who did not eat onions.

However, eating too many onions may drop our blood sugar below the normal range and lead to symptoms like shakiness, sweating, headache, nausea, irregular heartbeat, irritability, etc.

If you are on diabetic medication, it is better to limit the intake of onions as they may interfere with diabetic medication because of their blood sugar-regulating properties.

7. Gastric Burning

Onion contains an enzyme called alliinase which causes stomach acid to rise in the body. Allicin, another compound present in onion, increases blood pressure, especially in those who are hypertensive.

This effect is due to allicin blocking potassium channels in cells lining the walls of the arteries.

As a result, the heart needs to work harder to pump blood around the body. In addition, allicin inhibits prostaglandins, chemicals that relax smooth muscle in the digestive tract, leading to cramping, bloating, and nausea.

8. May Cause Skin Irritation

Onion juice contains sulfurous compounds, which are known irritants. Sulfuric acid is found naturally in onions and garlic. In addition, it is present in many foods such as eggs, dairy products, meat, fish, and even some fruits like apples.

When used externally, sulfurous compounds in onion cause skin irritation and rashes in some people.

If you apply onion juice directly onto the skin, you might notice redness, itching, burning sensation, or blisters.

But it may vary from person to person. Some people will not experience any such symptoms and some may experience these symptoms even with a small amount of onion or onion juice.

If you have an onion allergy, you are more likely to experience these symptoms.

9. Drastic Drop In Blood Pressure

A study published in the journal of Hypertension found that eating onions daily lowered blood pressure among adults over 50. Participants who consumed onions every day had lower systolic and diastolic blood pressures than those who never ate them.

Researchers believe that the compounds in onion called quercetin and thiosulfinates may play a role in lowering blood pressure. Quercetin is known to improve cardiovascular health, while thiosulfinates are believed to relax blood vessels.

Potassium in onion also helps in lowering blood pressure because of its vasodilating properties.

However, overeating onions may lower our blood pressure below the healthy range and increase the risk of hypotension symptoms such as blurred vision, dizziness, fainting, fatigue, and troubled concentration.

If you are on blood pressure medication, eat onions in moderation and after consulting with your doctor to avoid the risk of onion-drug interaction.

10. Anticoagulant Property

Onion contains an enzyme called alliinase which inhibits blood clotting. This property makes it useful in treating varicose veins, where blood flow becomes sluggish due to vein dilation.

In addition, onion juice is recommended for treating venous insufficiency.

However, one should avoid consuming onions if there is any history or taking drugs known to inhibit blood clotting

Health Benefits Of Raw Onions

Onions have some truly outstanding health benefits. Here are health benefits of raw onions as a food source that you may not know. I am sure everyone knows the health benefits of onions. No, I am not talking about the ones you eat but the raw onions that are so easily available in your kitchen. Just about every dish you make at home either has these onions or is cooked using onions. But not many people know the health benefits that raw onions have in store for you.

Not just a salad, eating raw onions can do a world of good to your health.

Eat a raw onion every day if you want to beat the summer blues. We’ve all heard of this. After all, over the years our moms, nanis, and dadis have ensured onions find a place in our wholesome plate of salad. And let’s not deny the fact that even the most delicious of foods don’t taste all that good if they aren’t complemented with sliced onion and green chutney.

But apart from making our taste buds tingle, onion plays a major role in keeping our health in check.

Onions have a plethora of health benefits to offer
Sodium, potassium, folates, vitamins A, C, and E, calcium, magnesium, and phosphorus… these are just some of the nutrients that onions have. In fact, the humble onion is a superfood. And it has these 10 amazing health benefits to offer:

A report by the Cambridge University Press also says that the flavonoids present in red onions help lower the levels of LDL or bad cholesterol.

Yes, the road to envious hair does include regular massages with onion juice.

Cooked or raw: What’s the best way of eating an onion?
Well, this is a million-dollar question and according to clinical nutritionist, Dr Lovneet Batra, eating raw onion is better because it has more sulphur and antioxidants to bestow.

How Much Raw Onion Should I Eat A Day