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For individuals looking to maintain wellness or begin their wellness journey like increasing antioxidants, protection against cancer, immune system support and other health benefits, can adding onions be a nutritious way to improve overall health? Onions Onions are nutritious vegetables like garlic, chives, leeks, and shallots. The most common types are red, white, yellow, and Spanish onions. They have antifungal, antibacterial, anti-inflammatory, and other healthful properties. - Whichever way they are prepared they do lose some of their nutritional value when cooked.
- They contain flavonoids, glutathione, selenium compounds, vitamin E, and vitamin C.
- When selecting onions, look for those without blemishes or discoloration, that are firm, and have dry, papery skins.
Benefits They contain phytochemicals - compounds plants produce to fight off harmful bacteria, viruses, and fungi. These phytochemicals provide health benefits when consumed and provide the following properties: (Xin-Xin Zhao, et al., 2021) - Anti-obesity
- Antioxidants
- Antidiabetic
- Anti-inflammatory
- Antimicrobial
- Anticancer
- Protect the cardiovascular, digestive, respiratory, reproductive, and neurological systems.
- Protect against liver disease.
- Support a healthy immune system.
Types and Varieties They belong to the Allium plant genus which includes plants like garlic, leeks, and chives. (Oregon State University. 2022) - They vary in flavor and can be sweet, tangy, and sour.
- Different varieties combined with farming practices contribute to the flavor profile of onions.
- There are many varieties of onions.
- The most common and widely available are red, white, yellow, and Spanish.
- Other types include cipollini, pearl, and Vidalia.
Raw or Cooked They are beneficial whether eaten raw or cooked, cooking them reduces the number of thiosulfinates - compounds that provide antimicrobial, antifungal, and antibiotic properties. - Research shows that onions that are crushed before cooking retain their health benefits. (Holly L. Nicastro, et al., 2015)
- Boiling and frying onions has been shown to cause the most significant loss in nutritious value.
- Other preparation methods that decrease health benefits include sautéing, steaming, and microwaving.
- Baking onions is shown to increase flavonoid levels.
- Consuming dried, powdered onions can also provide nutritious value to foods, especially if the powder is freeze-dried. (Damini Kothari, et al., 2020)
Nutrition Facts Onions can contribute to a healthy diet. The flavonoids, glutathione, selenium compounds, vitamin E, and vitamin C, contribute to the antioxidant properties of the vegetable. (Holly L. Nicastro, et al., 2015) The nutrition information for one medium onion: (U.S. Department of Agriculture. N.D.) - Total calories: 44
- Total fat: 0 grams
- Cholesterol: 0 milligrams
- Carbohydrates: 10 grams
- Dietary fiber: 2 grams
- Total sugars: 5 grams
- Protein: 1 grams
- Calcium: 2 milligrams
- Sodium: 4 milligrams
- Iron: 1 milligrams
- Vitamin D: 0 micrograms
When Selecting Onions can contain pesticide residue, heavy metals, microbial contamination, and nitrate accumulation. Knowing where the onions come from can help ensure there was no incorrect use of pesticides or that the soil they were grown in was not enriched with heavy metals. When possible, purchase from reputable sources with transparent farming practices, like the farmers markets. (Xin-Xin Zhao, et al., 2021) - Onions found in environments that have not been effectively sterilized have an increased risk of growing harmful bacteria.
- To avoid contamination of Escherichia. coli or E. coli, salmonella, and mold, it's safest to purchase whole onions and cut them at home rather than purchasing pre-chopped onions. (Xin-Xin Zhao, et al., 2021)
- Select those that feel firm, have little to no bruises or discolored spots, and have dry papery skin.
- Avoid those that show evidence of mold, like white or black spots on the surface or inside the layers, and those with green shoots, which means the onion is still edible but won't last that long.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Zhao, X. X., Lin, F. J., Li, H., Li, H. B., Wu, D. T., Geng, F., Ma, W., Wang, Y., Miao, B. H., & Gan, R. Y. (2021). Recent Advances in Bioactive Compounds, Health Functions, and Safety Concerns of Onion (Allium cepa L.). Frontiers in nutrition, 8, 669805. https://doi.org/10.3389/fnut.2021.669805 Oregon State University. Types of onions and varieties. Nicastro, H. L., Ross, S. A., & Milner, J. A. (2015). Garlic and onions: their cancer prevention properties. Cancer prevention research (Philadelphia, Pa.), 8(3), 181–189. https://doi.org/10.1158/1940-6207.CAPR-14-0172 Kothari, D., Lee, W. D., & Kim, S. K. (2020). Allium Flavonols: Health Benefits, Molecular Targets, and Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. https://doi.org/10.3390/antiox9090888 U.S. Department of Agriculture. Onions.
The human body needs vitamin D in order to build strong muscles and bones. When the body does not get enough vitamin D, it is not able to absorb calcium effectively. This makes it very important for good bone health. Children who do not get adequate vitamin D develop rickets, a condition that causes weak bones, deformities in the skeleton, and a stooped posture. What Is Vitamin D?Most people believe that vitamin D is a vitamin; it isn’t. It is actually a hormone. A vitamin is a nutrient that the human body requires but is unable to produce. This means that it can only be obtained through supplements and food. However, the body is able to manufacture this vitamin. When the skin is exposed to the appropriate sunlight, the body begins a process that produces vitamin D. It should also be noted that vitamin D plays a part in a strong immune system and can prevent certain chronic diseases in older adults. There are supplements for people who do not produce enough vitamin D or who do not get adequate amounts in the food that they eat (fish liver oils, certain fish, and egg yolks are good sources). Children and adults typically do not get enough from their foods and activities. People spend a great deal of time indoors with adults at work and children at school. The emergence of digital devices and video games has managed to keep children inside as they engage in these activities. This vitamin is not measured in milligrams like many other supplements, but in International Units (IU) instead. Research has caused the daily recommended allowance for vitamin D to increase over the years, and the current recommendation is 400 IU. It has been determined that this amount is the most beneficial in promoting healthy bones. The Role Of The Skeletal SystemThe skeletal system has several functions. The first and most obvious is that it is the structural support for the body. It also protects vital organs. For instance, the skull protects the brain and the rib cage protects the lungs and heart. It is also an anchor point for muscle so it helps with mobility. The red bone marrow provides illness fighting white blood cells, as well as red blood cells. Calcium is stored in the marrow, as is phosphorous. Certain minerals and fats are stored in the yellow marrow which is found in the long bones of the body. How Vitamin D Benefits The Skeletal SystemGetting enough vitamin D helps the body absorb calcium which is a bone building mineral. In addition to that task, it also promotes good muscle health. Stronger muscles can work much more effectively in protecting the muscles and supporting the skeletal system. This can help with joint health as well. Older people who have adequate vitamin D do not fall down as often and people of all ages have fewer broken bones. Results Of Vitamin D DeficiencyVitamin D deficiency is a serious condition mainly due to its essential role in the body’s ability to absorb calcium. Muscle weakness and bone pain are two common symptoms, but are typically seen in more severe cases. A simple blood test can check for vitamin D levels – and it should be checked regularly. Even “minor” cases of low vitamin (those without any symptoms) have been linked to some serious health conditions including: - Certain cancers
- Asthma – often severe, especially in children
- Cognitive impairment, especially in older adults
- Increased risk of death due to cardiovascular disease
Vitamin D is generally very accessible. You can get it through foods and sunlight or via a supplement. People who may have some trouble getting adequate amounts are those who have limited exposure to sunlight, fail to consume the necessary levels of the vitamin, and people who have dark skin. If you think that you may have low vitamin D, it is best to talk to your doctor so you can come up with a plan to get your body back in balance.
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Immune system health and keeping the system strong and healthy can be accomplished by maintaining healthy eating habits. Eating foods rich in specific vitamins and supplements can help the immune system fight off illness, maintain energy levels, and help during injury recovery. Here we look at choosing foods with the right vitamins to build and strengthen the immune system throughout the year. Immune System Health The immune system consists of complex cells, processes, and chemicals that constantly defend the body against invading pathogens, including viruses, toxins, and bacteria. Keeping the immune system healthy year-round is key to infection and disease prevention. Healthy lifestyle choices consist of the following: - Nutritious food, healthy sleep, physical activity, and exercise are the most important ways to strengthen the immune system.
- Supplementing certain vitamins, minerals, and herbs can help improve immune response.
- However, some supplements can interact with prescription or over-the-counter medications.
- Certain supplements may not be recommended for individuals with certain health conditions.
- Consult with a healthcare professional before starting any nutrition or supplement program.
Vitamin C Scientists have found that vitamin C deficiency can cause over-susceptibility to viruses, bacteria, etc. - Vitamin C acts as an antioxidant, protecting the body from toxins that cause inflammation.
- Regular vitamin C intake is essential for optimal health because the body does not produce it independently.
- Many foods contain vitamin C, so supplements are unnecessary unless a doctor recommends taking them.
Vitamin C foods These foods are ranked from highest levels of Vitamin C to lower levels: - Red bell peppers
- Oranges and orange juice
- Grapefruit juice
- Kiwi
- Green bell peppers
- Cooked broccoli
- Strawberries
- Brussels sprouts
- Grapefruit
- Raw broccoli
Vitamin B6 - B6 is essential to supporting biochemical reactions in the immune system.
- One of the major roles is producing white blood cells and T-cells.
- These are the cells that respond to fight off viruses and bacteria.
Vitamin B6 Foods B6-rich foods in order from highest levels of B6 to lower levels: Vitamin E - Vitamin E is a powerful antioxidant.
- Research has found that vitamin E is effective because it maintains T-cell full performance.
Vitamin E Foods From the highest levels to the lowest. - Wheat germ oil
- Seeds - sunflower and pumpkin.
- Nuts - almonds, peanuts, and associated nut butters.
- Spinach
- Broccoli
- Kiwi
- Mango
- Tomatoes
Zinc Zinc Foods Foods from highest levels to lowest. - Oysters
- Beef
- Blue crab
- Pumpkin seeds
- Pork chops
- Turkey breast
- Cheddar cheese
- Shrimp
- Lentils
- Canned sardines
- Greek yogurt
- Milk
Selenium - Research has found that selenium activates the immune system when there is a threat and signals when to slow or shut down immune responses.
- Selenium keeps the immune system from overworking.
- Selenium protects from chronic inflammation and autoimmune diseases like rheumatoid arthritis, Crohn’s disease, and psoriasis.
Selenium Foods Foods from highest to lowest levels of selenium. - Brazil nuts
- Tuna
- Halibut
- Canned sardines
- Lean meats
- Cottage cheese
- Brown rice
- Eggs
- Oatmeal
- Milk
- Yogurt
- Lentils
- Nuts
- Seeds
- Peas
Increase Water Intake Maintaining healthy hydration can increase immune health. - Water helps the body produce lymph, which carries white blood cells and other immune system cells.
- Try to balance out dehydrating beverages, like coffee and soda.
- Try eating more hydrating foods like cucumbers, celery, lettuce, and strawberries.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Chaplin, David D. “Overview of the immune response.” The Journal of allergy and clinical immunology vol. 125,2 Suppl 2 (2010): S3-23. doi:10.1016/j.jaci.2009.12.980 Halliwell, B. “Antioxidants in human health and disease.” Annual review of nutrition vol. 16 (1996): 33-50. doi:10.1146/annurev.nu.16.070196.000341 Lewis, Erin Diane, et al. “Regulatory role of vitamin E in the immune system and inflammation.” IUBMB life vol. 71,4 (2019): 487-494. doi:10.1002/iub.1976 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients Mora, J Rodrigo, et al. “Vitamin effects on the immune system: vitamins A and D take center stage.” Nature reviews. Immunology vol. 8,9 (2008): 685-98. doi:10.1038/nri2378 Nicholson, Lindsay B. “The immune system.” Essays in biochemistry vol. 60,3 (2016): 275-301. doi:10.1042/EBC20160017 Shakoor, Hira, et al. “Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?.” Maturitas vol. 143 (2021): 1-9. doi:10.1016/j.maturitas.2020.08.003
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Onions can help protect our cardiovascular, digestive, respiratory, reproductive, and neurological systems. Discover the healthful properties! For answers to any questions you may have, please call Dr. Jimenez at 915-850-0900 or 915-412-6677