Onions: you either love them or tolerate them because they make everything taste better. But beyond their ability to turn an average meal into something delicious, have you ever wondered, ‘Are onions healthy for you?’ Spoiler alert—they are! Let’s break down the nutritional benefits of every part of an onion and why you should be adding more of them to your meals.
Packed with Vitamins and Minerals
Onions might not look like a powerhouse of nutrition, but they’re loaded with vitamins and minerals your body needs. They’re a great source of vitamin C — in fact, an onion has more Vitamin C than an apple. This helps boost your immune system and also keeps your skin healthy. They also contain vitamin B6, which supports your brain and energy metabolism. The onion has potassium, which helps regulate blood pressure. And let’s not forget manganese, an essential mineral that plays a role in bone health and metabolism. Read more about how healthy onions are for you here.
Antioxidants: The Real MVPs
One big reason onions are great for your health? They’re loaded with antioxidants, especially quercetin, which helps calm inflammation and shields your cells from damage. That means less stress on your body, a stronger immune system, reducing the chance of developing issues like heart disease and cancer. One study in 2019 suggests that eating 35 pounds alliums (ie: onions and garlic) a year can reduce the risk of colorectal cancer by 79%. Another study in 2019 found a clear link between onion and garlic consumption and the reduced risk of breast cancer.
A Natural Gut Booster
Onions are a great source of fiber, which means they help keep your digestion running smoothly. They contain both soluble and insoluble fiber, which work together to support gut health. Soluble fiber feeds the good bacteria in your gut (which is great for digestion and immune function), while insoluble fiber keeps things moving to prevent constipation.
Low in Calories, Big on Flavor
If you’re trying to eat healthier without sacrificing taste, onions are your best friend. They’re low in calories and fat, but they add so much flavor to dishes that you won’t even miss the extra butter or salt. A medium-sized onion has only about 44 calories, so you can load up on them without worrying about your waistline.
Heart-Healthy Goodness
Want to keep your heart happy? Onions can help with that. The sulfur compounds in onions are linked to lowering blood pressure and reducing bad cholesterol levels. Plus, quercetin helps protect your blood vessels from damage, which lowers your risk of heart disease.
Blood Sugar Control
If you’re watching your blood sugar, onions might be more helpful than you think. Some studies suggest that onions contain compounds that improve insulin sensitivity, making them a smart choice for people with diabetes or those trying to prevent it. Adding onions to your meals may help keep your blood sugar levels stable.
Easy to Add to Any Meal
The best part about onions? They’re ridiculously easy to work into your diet. Whether you like them raw in salads, sautéed in stir-fries, roasted with veggies, or caramelized on top of a burger, there’s no shortage of ways to enjoy them. They add depth, sweetness, and a little bit of bite to any dish. Use this tutorial to cut onions to get a jump on adding them to your daily meals,
Final Thoughts
So, are onions healthy for you? Absolutely. They’re packed with vitamins, minerals, antioxidants, and fiber, all while being low in calories. Whether you’re looking to support your immune system, improve digestion, protect your heart, or keep your blood sugar in check, onions have your back.
Next time you’re chopping one up (and maybe shedding a tear), just remember—you’re doing something good for your health. So, go ahead and toss an extra onion into your next meal. Your body will thank you. Find our recipes here to get started on your journey to wellness.
