Diet: health with "little onions"
It certainly has the ability to irritate our tear glands. But under its multiple layers, the onion mostly conceals a wealth of unsuspected health benefits!
• An ally of the heart, diabetes and slimming
Onions add flavor, consistency and can be used in many preparations. So much the better because it doesn't weigh heavily on the scales but does a lot against the damaging effects of being overweight.
On the weight side: it is 90% water and has only 36Kcal / 100g (raw). Deprived of lipids (0.1g / 100g), it contains on the other hand fibers (1.5g / 100g) stimulating the transit and activating the feeling of satiety, a diuretic substance and proteins (1g / 100g), good for the mass muscular.
On the glycemic side: it certainly contains carbohydrates (approx 7g / 100g) but it displays a low glycemic index (IG10 to 15). And above all, it harbors sulfur compounds that limit insulin secretion. This hypoglycemic action also helps prevent certain complications related to diabetes such as mycosis due to candida albicans.
Heart side: the onion thins the blood, lowers blood pressure and regulates cholesterol. It is in fact a cardiovascular protector, in particular by preventing the formation of clots.
• An anti-cancer shield
The onion is part of the alliaceae family (like garlic or shallots) and contains, in addition to its sulfur compounds, flavonoids, antioxidant molecules and in particular the very powerful quercetin. Numerous studies have shown that consuming it regularly is associated with a lower risk of getting cancer.
How: the molecular mechanism that is triggered once the onion is cut accelerates the elimination of toxic carcinogenic substances (nicotine, nitrites ...) from the body, preventing them from causing a DNA mutation, therefore a risk of cancer. These molecules also have the property of stimulating the immune system to recognize cancer cells, stop their growth, and even lead them to apoptosis (cell death).
In which cases: in primary and secondary prevention of all cancers, particularly of the stomach, colon, esophagus, ovaries, prostate.
• A natural stimulant
Also composed of vitamin C, E, B6, selenium, manganese, iron ..., onions are also able to boost the protective effects of certain nutrients and bacteria.
For the second brain: onions are rich in prebiotics. These fibers arrive intact in the colon, and are fermented by good local bacteria which, suddenly, develop to form an intestinal microbiota capable of protecting the whole body.
For tone and bones: onion increases the absorption of minerals in the body, especially magnesium, iron and calcium, thus acting on bone density, physical and nervous fatigue. Because of its anti-inflammatory action, it could, like garlic or shallot, have a preventive effect against osteoarthritis.
To make the most of it ...
The benefits of onions are such that it is advisable to eat them regularly. Sliced in a salad, in a stewed side dish, sliced in a simmered dish ... the recipes are legion!
Choose it: all varieties of onions are interesting. But yellows and reds are found to be richer in antioxidants than whites. Red is sweeter and sweeter than yellow, more pungent but richer in quercetin.
Peel it: since the molecules responsible for our tears are soluble in water, it is advisable to rinse the onion before slicing it. Remove the dry film beforehand, not the first layers, the richest in antioxidants. Do not throw away the peels, they are also well endowed ... To infuse like a herbal tea for example.
Digest it: it is in its raw version that the onion displays the maximum benefits. However, since this food is fermentable and is part of Fodmaps (carbohydrates that are sometimes difficult to digest), rather than depriving themselves of it, the fragile intestines will prefer to eat it cooked.
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