Onion Calories And Nutritional Values
日本語
To enhance the health-promoting benefits of onion, when you chop let them sit for at least 5 minutes before you add them to your dishes.
Onion contains “Quercetin” which is a potent antioxidant flavonoid. Quercetin is found on and near the skin and is particularly linked to the health benefits of onions, so discard as little as possible.
Chopping onions and soaking them in water (as part of washing), is discouraged because the nutrients in the onions are diluted. Some of the health benefits of onions are;
Onion contains “Quercetin” which is a potent antioxidant flavonoid. Quercetin is found on and near the skin and is particularly linked to the health benefits of onions, so discard as little as possible.
Chopping onions and soaking them in water (as part of washing), is discouraged because the nutrients in the onions are diluted. Some of the health benefits of onions are;
- Anti-allergic
- Promote Glowing Skin
- Promote Sexual Health
- Mineral Absorption Enhancer
- Prevent Stomach Cancer
- Lower Cholesterol
Scientific Discoveries:
Whether white, yellow, or red onions are one of the world’s most popular and versatile vegetables. Onion is a member of the Allium genus, making it closely related to other superfoods like garlic, leeks, scallions, and chives.
Skin & Mouth: Eating raw onion helps in treatment of skin with acne. It is beneficial to people who would desire to have glowing skin, even in the absence of skin ailment. It also helps to prevent tooth decay as well as oral infections.
Aphrodisiac: Onion is one of the most important aphrodisiac foods. As an aphrodisiac, onion stands second only to garlic. It increases libido and strengthens the reproducing organs. Onions also increase the testosterone levels in the body and can help in increasing the sexual stamina.
Compounds: Onions have a particularly high concentration, with more polyphenols than garlic, leeks, tomatoes, carrots, and red bell peppers. Polyphenols are plant compounds that have antioxidant, anti-aging and disease prevention properties.
Quercetin in onion helps to thin the blood, lower cholesterol and triglycerides. It raises the good-type HDL cholesterol, ward off blood clots, and fight asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections.
Quercetin is also a sedative and has anti-inflammatory, antibiotic, and antiviral properties. It is also specifically linked to inhibiting human stomach cancer.
Mineral Absorption Enhancer: The vitamins and minerals we get from whole grains, greens, beans, nuts and seeds, come together with other nutrients like fiber and phytonutrients.
One of those phytonutrients, phytates can partially inhibit mineral absorption. Phytates are actually good for us, they have a wide range of health-promoting properties, such as anticancer activity.
But because it binds up some of the minerals, that just means one should eat more whole healthy plant foods—or eat mineral absorption enhancers from “Allium Family”, such as onions and garlics.
Skin & Mouth: Eating raw onion helps in treatment of skin with acne. It is beneficial to people who would desire to have glowing skin, even in the absence of skin ailment. It also helps to prevent tooth decay as well as oral infections.
Aphrodisiac: Onion is one of the most important aphrodisiac foods. As an aphrodisiac, onion stands second only to garlic. It increases libido and strengthens the reproducing organs. Onions also increase the testosterone levels in the body and can help in increasing the sexual stamina.
Compounds: Onions have a particularly high concentration, with more polyphenols than garlic, leeks, tomatoes, carrots, and red bell peppers. Polyphenols are plant compounds that have antioxidant, anti-aging and disease prevention properties.
Quercetin in onion helps to thin the blood, lower cholesterol and triglycerides. It raises the good-type HDL cholesterol, ward off blood clots, and fight asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections.
Quercetin is also a sedative and has anti-inflammatory, antibiotic, and antiviral properties. It is also specifically linked to inhibiting human stomach cancer.
Mineral Absorption Enhancer: The vitamins and minerals we get from whole grains, greens, beans, nuts and seeds, come together with other nutrients like fiber and phytonutrients.
One of those phytonutrients, phytates can partially inhibit mineral absorption. Phytates are actually good for us, they have a wide range of health-promoting properties, such as anticancer activity.
But because it binds up some of the minerals, that just means one should eat more whole healthy plant foods—or eat mineral absorption enhancers from “Allium Family”, such as onions and garlics.
Here's the bio-accessibility of iron and zinc in a serving of brown rice (above graph), eaten with one thin slice of onion, and eaten with two thin slices of onions. It is up to 50% more absorption.
We see the same thing with garlic. Here's normalized data for plain brown rice (below graph), then eaten at the same meal with one clove of garlic; or two cloves of garlic.
We see the same thing with garlic. Here's normalized data for plain brown rice (below graph), then eaten at the same meal with one clove of garlic; or two cloves of garlic.
Selection And Storage:
Onion has warm nature and it is available throughout the year. Choose onions that are clean, well-shaped, have no opening at the neck and feature crisp. Avoid those that are sprouting or have signs of mold. When you are selecting scallions, look for those that have green, fresh-looking tops that appear crisp yet tender. The base should be whitish in color for four to five centimeters.
Onions should be stored in a well-ventilated space at room temperature, away from heat and bright light. Onions that are more pungent in flavor, such as yellow onions, should keep for about a month. They will keep longer than those with a sweeter taste, such as white onions. With the exception of green onions, do not refrigerate onions. All onions should be stored away from potatoes, as they will absorb their moisture and ethylene gas, causing them to spoil more readily.
Onions should be stored in a well-ventilated space at room temperature, away from heat and bright light. Onions that are more pungent in flavor, such as yellow onions, should keep for about a month. They will keep longer than those with a sweeter taste, such as white onions. With the exception of green onions, do not refrigerate onions. All onions should be stored away from potatoes, as they will absorb their moisture and ethylene gas, causing them to spoil more readily.
Sources
Image Credit
http://ndb.nal.usda.gov/
http://nutritionfacts.org/
http://www.ergo-log.com/onionjuice.html
http://www.ncbi.nlm.nih.gov/pubmed/24302558
http://www.ncbi.nlm.nih.gov/pubmed/19384830
Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep; 53 Suppl 2:S330-75.
Gautam S, Platel K, Srinivasan K. Higher bioaccessibility of iron and zinc from food grains in the presence of garlic and onion. J Agric Food Chem. 2010 Jul 28; 58(14):8426-9.
Ali M, Thomson M, Afzal M. Garlic and onions: their effect on eicosanoid metabolism and its clinical relevance. Prostaglandins Leukot Essent Fatty Acids. 2000 Feb;62(2):55-73. Review. 2000.
Azuma K, Minami Y, Ippoushi K et al. Lowering effects of onion intake on oxidative stress biomarkers in streptozotocin-induced diabetic rats. J Clin Biochem Nutr. 2007 Mar;40(2):131-40. 2007.
Borjihan B, Ogita A, Fujita KI et al. The Cyclic Organosulfur Compound Zwiebelane A from Onion (Allium cepa) Functions as an Enhancer of Polymyxin B in Fungal Vacuole Disruption. Planta Med. 2010 May 19. [Epub ahead of print]. 2010.
Brat P, George S, Bellamy A, et al. Daily Polyphenol Intake in France from Fruit and Vegetables. J. Nutr. 136:2368-2373, September 2006. 2006.
Chun OK, Chung SJ, and Song WO. Estimated dietary flavonoid intake and major food sources of U.S. adults. J Nutr. 2007 May;137(5):1244-52. 2007.
Dorant E, van den Brandt PA, Goldbohm RA. A prospective cohort study on the relationship between onion and leek consumption, garlic supplement use and the risk of colorectal carcinoma in The Netherlands. Carcinogenesis 1996 Mar;17(3):477-84. 1996. PMID:13660.
Eady CC, Kamoi T, Kato M et al. Silencing onion lachrymatory factor synthase causes a significant change in the sulfur secondary metabolite profile. Plant Physiol. 2008 Aug;147(4):2096-106. 2008.
El-Aasr M, Fujiwara Y, Takeya M et al. Onionin A from Allium cepa inhibits macrophage activation. J Nat Prod. 2010 Jul 23;73(7):1306-8. 2010.
Fukushima S, Takada N, Hori T, Wanibuchi H. Cancer prevention by organosulfur compounds from garlic and onion. J Cell Biochem Suppl 1997;27:100-5. 1997. PMID:13650.
Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. Onion and garlic use and human cancer. Am J Clin Nutr. 2006 Nov;84(5):1027-32. 2006. PMID:17093154.
Galeone C, Pelucchi C, Talamini R et al. Onion and garlic intake and the odds of benign prostatic hyperplasia. Urology. 2007 Oct;70(4):672-6. 2007.
Galeone C, Tavani A, Pelucchi C, et al. Allium vegetable intake and risk of acute myocardial infarction in Italy. Eur J Nutr. 2009 Mar;48(2):120-3. 2009.
Gates MA, Tworoger SS, Hecht JL, De Vivo I, Rosner B, Hankinson SE. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer. Int J Cancer. 2007 Apr 30; [Epub ahead of print]. 2007. PMID:17471564.
Gautam S, Platel K and Srinivasan K. Higher bioaccessibility of iron and zinc from food grains in the presence of garlic and onion. J Agric Food Chem. 2010 Jul 28;58(14):8426-9. 2010.
Imai S, Tsuge N, Tomotake M et al. Plant biochemistry: an onion enzyme that makes the eyes water. Nature. London: Oct 17, 2002. Vol. 419, Iss. 6908; p. 685. 2002.
Kim JH. Anti-bacterial action of onion (Allium cepa L.) extracts against oral pathogenic bacteria. J Nihon Univ Sch Dent. 1997 Sep;39(3):136-41. 1997.
Kook S, Kim GH and Choi K. The antidiabetic effect of onion and garlic in experimental diabetic rats: meta-analysis. J Med Food. 2009 Jun;12(3):552-60. 2009.
Matheson EM, Mainous AG 3rd and Carnemolla MA. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older. Menopause. 2009 Jul-Aug;16(4):756-9. 2009.
Melino S, Sabelli R and Paci M. Allyl sulfur compounds and cellular detoxification system: effects and perspectives in cancer therapy. Amino Acids. 2010 Mar 6. [Epub ahead of print]. 2010.
Moon JH, Nakata R, Oshima S, et al. Accumulation of quercetin conjugates in blood plasma after the short-term ingestion of onion by women. Am J Physiol Regul Integr Comp Physiol. 2000 Aug;279(2):R461-7. 2000.
Nemeth K and Piskula MK. Food content, processing, absorption and metabolism of onion flavonoids. Crit Rev Food Sci Nutr. 2007;47(4):397-409. 2007.
Nimni ME, Han B and Cordoba F. Are we getting enough sulfur in our diet?. Nutr Metab (Lond). 2007 Nov 6;4:24-36. 2007.
Phillips KM, Rasor AS, Ruggio DM, et al. Folate content of different edible portions of vegetables and fruits. Nutrition & Food Science 2008, 38(2):175-181. 2008.
Ramos FA, Takaishi Y, Shirotori M et al. Antibacterial and antioxidant activities of quercetin oxidation products from yellow onion (Allium cepa) skin. J Agric Food Chem. 2006 May 17;54(10):3551-7. . 2006.
Slimestad R, Fossen T and Vågen IM. Onions: a source of unique dietary flavonoids. J Agric Food Chem. 2007 Dec 12;55(25):10067-80. 2007.
Somerset SM and Johannot L. Dietary flavonoid sources in Australian adults. Nutr Cancer. 2008;60(4):442-9. 2008.
Wagner H, Dorsch W, Bayer T, et al. Antiasthmatic effects of onions: inhibition of 5-lipoxygenase and cyclooxygenase in vitro by thiosulfinates and "Cepaenes". Prostaglandins Leukot Essent Fatty Acids. 1990 Jan;39(1):59-62. 1990.
Wang L, Lee IM, Zhang SM, et al. Dietary intake of selected flavonols, flavones, and flavonoid-rich foods and risk of cancer in middle-aged and older women. Am J Clin Nutr. 2009 Mar;89(3):905-12. 2009.
Wetli HA, Brenneisen R, Tschudi I, Langos M, Bigler P, Sprang T, Schurch S, Muhlbauer RC. A gamma-Glutamyl Peptide Isolated from Onion (Allium cepa L.) by Bioassay-Guided Fractionation Inhibits Resorption Activity of Osteoclasts. J Agric Food Chem. 2005 May 4;53(9):3408-3414. 2005. PMID:15853380.
Wilson EA and Demmig-Adams B. Antioxidant, anti-inflammatory, and antimicrobial properties of garlic and onions. Nutrition & Food Science 2007, Vol. 37 Iss: 3, pp.178 ' 183. 2007.
Yang J, Meyers KJ, van der Heide J, Liu RH. Varietal Differences in Phenolic Content and Antioxidant and Antiproliferative Activities of Onions. J Agric Food Chem. 2004 Nov 3;52(22):6787-6793. 2004. PMID:15506817.
Disclaimer
http://ndb.nal.usda.gov/
http://nutritionfacts.org/
http://www.ergo-log.com/onionjuice.html
http://www.ncbi.nlm.nih.gov/pubmed/24302558
http://www.ncbi.nlm.nih.gov/pubmed/19384830
Schlemmer U, Frølich W, Prieto RM, Grases F. Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food Res. 2009 Sep; 53 Suppl 2:S330-75.
Gautam S, Platel K, Srinivasan K. Higher bioaccessibility of iron and zinc from food grains in the presence of garlic and onion. J Agric Food Chem. 2010 Jul 28; 58(14):8426-9.
Ali M, Thomson M, Afzal M. Garlic and onions: their effect on eicosanoid metabolism and its clinical relevance. Prostaglandins Leukot Essent Fatty Acids. 2000 Feb;62(2):55-73. Review. 2000.
Azuma K, Minami Y, Ippoushi K et al. Lowering effects of onion intake on oxidative stress biomarkers in streptozotocin-induced diabetic rats. J Clin Biochem Nutr. 2007 Mar;40(2):131-40. 2007.
Borjihan B, Ogita A, Fujita KI et al. The Cyclic Organosulfur Compound Zwiebelane A from Onion (Allium cepa) Functions as an Enhancer of Polymyxin B in Fungal Vacuole Disruption. Planta Med. 2010 May 19. [Epub ahead of print]. 2010.
Brat P, George S, Bellamy A, et al. Daily Polyphenol Intake in France from Fruit and Vegetables. J. Nutr. 136:2368-2373, September 2006. 2006.
Chun OK, Chung SJ, and Song WO. Estimated dietary flavonoid intake and major food sources of U.S. adults. J Nutr. 2007 May;137(5):1244-52. 2007.
Dorant E, van den Brandt PA, Goldbohm RA. A prospective cohort study on the relationship between onion and leek consumption, garlic supplement use and the risk of colorectal carcinoma in The Netherlands. Carcinogenesis 1996 Mar;17(3):477-84. 1996. PMID:13660.
Eady CC, Kamoi T, Kato M et al. Silencing onion lachrymatory factor synthase causes a significant change in the sulfur secondary metabolite profile. Plant Physiol. 2008 Aug;147(4):2096-106. 2008.
El-Aasr M, Fujiwara Y, Takeya M et al. Onionin A from Allium cepa inhibits macrophage activation. J Nat Prod. 2010 Jul 23;73(7):1306-8. 2010.
Fukushima S, Takada N, Hori T, Wanibuchi H. Cancer prevention by organosulfur compounds from garlic and onion. J Cell Biochem Suppl 1997;27:100-5. 1997. PMID:13650.
Galeone C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. Onion and garlic use and human cancer. Am J Clin Nutr. 2006 Nov;84(5):1027-32. 2006. PMID:17093154.
Galeone C, Pelucchi C, Talamini R et al. Onion and garlic intake and the odds of benign prostatic hyperplasia. Urology. 2007 Oct;70(4):672-6. 2007.
Galeone C, Tavani A, Pelucchi C, et al. Allium vegetable intake and risk of acute myocardial infarction in Italy. Eur J Nutr. 2009 Mar;48(2):120-3. 2009.
Gates MA, Tworoger SS, Hecht JL, De Vivo I, Rosner B, Hankinson SE. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer. Int J Cancer. 2007 Apr 30; [Epub ahead of print]. 2007. PMID:17471564.
Gautam S, Platel K and Srinivasan K. Higher bioaccessibility of iron and zinc from food grains in the presence of garlic and onion. J Agric Food Chem. 2010 Jul 28;58(14):8426-9. 2010.
Imai S, Tsuge N, Tomotake M et al. Plant biochemistry: an onion enzyme that makes the eyes water. Nature. London: Oct 17, 2002. Vol. 419, Iss. 6908; p. 685. 2002.
Kim JH. Anti-bacterial action of onion (Allium cepa L.) extracts against oral pathogenic bacteria. J Nihon Univ Sch Dent. 1997 Sep;39(3):136-41. 1997.
Kook S, Kim GH and Choi K. The antidiabetic effect of onion and garlic in experimental diabetic rats: meta-analysis. J Med Food. 2009 Jun;12(3):552-60. 2009.
Matheson EM, Mainous AG 3rd and Carnemolla MA. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older. Menopause. 2009 Jul-Aug;16(4):756-9. 2009.
Melino S, Sabelli R and Paci M. Allyl sulfur compounds and cellular detoxification system: effects and perspectives in cancer therapy. Amino Acids. 2010 Mar 6. [Epub ahead of print]. 2010.
Moon JH, Nakata R, Oshima S, et al. Accumulation of quercetin conjugates in blood plasma after the short-term ingestion of onion by women. Am J Physiol Regul Integr Comp Physiol. 2000 Aug;279(2):R461-7. 2000.
Nemeth K and Piskula MK. Food content, processing, absorption and metabolism of onion flavonoids. Crit Rev Food Sci Nutr. 2007;47(4):397-409. 2007.
Nimni ME, Han B and Cordoba F. Are we getting enough sulfur in our diet?. Nutr Metab (Lond). 2007 Nov 6;4:24-36. 2007.
Phillips KM, Rasor AS, Ruggio DM, et al. Folate content of different edible portions of vegetables and fruits. Nutrition & Food Science 2008, 38(2):175-181. 2008.
Ramos FA, Takaishi Y, Shirotori M et al. Antibacterial and antioxidant activities of quercetin oxidation products from yellow onion (Allium cepa) skin. J Agric Food Chem. 2006 May 17;54(10):3551-7. . 2006.
Slimestad R, Fossen T and Vågen IM. Onions: a source of unique dietary flavonoids. J Agric Food Chem. 2007 Dec 12;55(25):10067-80. 2007.
Somerset SM and Johannot L. Dietary flavonoid sources in Australian adults. Nutr Cancer. 2008;60(4):442-9. 2008.
Wagner H, Dorsch W, Bayer T, et al. Antiasthmatic effects of onions: inhibition of 5-lipoxygenase and cyclooxygenase in vitro by thiosulfinates and "Cepaenes". Prostaglandins Leukot Essent Fatty Acids. 1990 Jan;39(1):59-62. 1990.
Wang L, Lee IM, Zhang SM, et al. Dietary intake of selected flavonols, flavones, and flavonoid-rich foods and risk of cancer in middle-aged and older women. Am J Clin Nutr. 2009 Mar;89(3):905-12. 2009.
Wetli HA, Brenneisen R, Tschudi I, Langos M, Bigler P, Sprang T, Schurch S, Muhlbauer RC. A gamma-Glutamyl Peptide Isolated from Onion (Allium cepa L.) by Bioassay-Guided Fractionation Inhibits Resorption Activity of Osteoclasts. J Agric Food Chem. 2005 May 4;53(9):3408-3414. 2005. PMID:15853380.
Wilson EA and Demmig-Adams B. Antioxidant, anti-inflammatory, and antimicrobial properties of garlic and onions. Nutrition & Food Science 2007, Vol. 37 Iss: 3, pp.178 ' 183. 2007.
Yang J, Meyers KJ, van der Heide J, Liu RH. Varietal Differences in Phenolic Content and Antioxidant and Antiproliferative Activities of Onions. J Agric Food Chem. 2004 Nov 3;52(22):6787-6793. 2004. PMID:15506817.
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