Health benefits of Onion consumption in regular diet
Publish- March 04, 2021, 09:16 AM
Ezra Gideon - Contributor
Update- March 04, 2021, 10:48 AM
Onion Lowers Blood Pressure
Onions are a staple in many delectable cuisines around the world, but sometimes it’s hard to tell how cooked onions are when we eat them. Sauces, pepper, and even other ingredients in the dish can mask its quality and may pose a different effect for those with high blood pressure. Rumor has it that raw onion is good for high blood pressure and there are a few studies that could convince you to give this a try.
Nutritional value of Onion
Onions are the distant cousins of garlic, shallots, chives, and leeks. This means they share similar nutritional values like being low in calories while boasting a respectable amount of vitamins, minerals, and fiber. Vitamin C in particular is its most copious nutrient; particularly excelling in iron absorption, tissue repairing, and collagen production.
Onions specifically have the ability to produce quercetin, an antioxidant that has anti-inflammatory properties that can reduce blood pressure effectively. Onions are also heavy on carbohydrates when compared to other kinds of vegetables are a solid source as long as it is not the primary ingredient in your meal.
Raw Onions v Cooked Onions: Which offer more health benefits
Onions can be eaten either raw or cooked, but raw and slightly cooked are your best options should you want to maximize your nutritional intake. Raw onions have a much higher level of sulfur compounds; what this means is that the nutrient assists to lower blood sugar levels, reduce the generation of unhealthy types of cholesterol and even aid to prevent certain kinds of cancer. Cooked onions will still have some degree of this nutrient, but if you’re looking to use the full range of the onion’s nutrients, going slightly cooked at most is the way to go. If the properties of sulfur compounds are not that important to you, there is absolutely nothing wrong with cooked onions either.
How onion lowers blood pressure
No matter how you look at it, some level of dieting is required if you want to lower your blood pressure quickly and effectively. Salt is the number one criminal in any meal that contributes to high blood pressure. Salt thickens and hardens arteries overtime and this can lead to either a heart attack or stroke. It's easy to underestimate how much salt is in your meals if you aren’t deliberate with your meal choices, but when cooking at home, it can easily be controlled.
The next requirement is going to be tough for many - cutting down caffeine and alcohol. Adrenaline is a given catalyst to heightened blood pressure and its effects are rather self-explanatory. Opting for more fruits and vegetables is universally a good thing, but especially important in reducing high blood pressure. Generally, these foods are packed with great complementary nutrients like fiber and vitamins.
What are the alternatives to Onion to reduce blood pressure?
Despite all the perks of onions, if this vegetable isn’t for you, not all hope is lost. Believe it or not, chicken soup is the first dish on the list that aids to reduce blood pressure. The protein found in chicken legs specifically contains a good amount of collagen. Despite finding success in Asian nations like Japan and China, chicken soup should not be substituted for traditional medicine.
Berries have a reputation for its respectable amount of antioxidants. Compounds specifically called anthocyanins have been studied to play a role in relieving hypertension and lowering overall blood pressure. It’s not difficult to make berries work; with sugar-free yogurt, other fruits, and pastries; berries serve as a fine dessert or snack that will give your body the boost it needs to reduce blood pressure.
Potassium also plays a critical part to reduce hypertension and Banana contains this nutrient in spades. With each banana serving approximately 422 milligrams of potassium, this fruit should not go unnoticed as a regularly consumed snack. Slices of banana in cereal, bread, and on its own are highly recommended. Bananas go well with ice cream and certain kinds of pudding but will pose other issues if consumed in conjunction with one another too frequently.
Oats are also high in fiber, containing a particular subcategory called beta-gluten. It has the ability to lower systolic and diastolic blood pressure and is one of the healthiest carbohydrates around. It is simple to consume and can either be used as a beverage or a cereal substitute. It can also be used on a savory note and sprinkled with meat and nuts.
If you’re staying off the carbs and would rather try something more along the lines of keto, pistachios and almonds are decent snacks that have proven to be reliable and relieving hypertension and blood pressure spikes. Using fat as an energy replacement may be tricky as excess intake can lead to an increase in weight. Ideally, going for a handful of these nuts every other day would be your best bet as an alternative to onion to lower blood pressure.