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Super Foods that Heal - ONIONS PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006


ONIONS


Health Benefits of Onions

Super Foods that Heal - ONIONSThe same substances that give onions their pungency are believed to help fight cancer. A recent study from the National Cancer Institute found that individuals who ate the most allium vegetables (onions, scallions, garlic, chives and leeks) had a nearly 50 percent lower cancer risk than those who ate the least. Some laboratory studies have shown that the natural substances in these vegetables have anti-tumor effects. Other studies link the veggies with a lower risk of cancer of the colon, stomach, prostate, esophagus, breast and endometrium (lining of the uterus).

What Makes Them So Good for You?

Of all the healthy compounds contained in onions, two stand out: sulfur and quercetin - both antioxidants. They each have been shown to help neutralize the free radicals in the body, and protect the membranes of the body's cells from damage. Quercetin is also found in red wine and tea, but in much lower quantities. Interestingly, white onions contain very little quercetin, so it's better to stick with the yellow and red varieties. Most health professionals recommend eating raw onions for maximum benefit, but cooking makes them more versatile and doesn't significantly reduce their potency. In fact, unlike sulfur compounds, quercetin can withstand the heat of cooking. One researcher, Dr. Leonard Pike, director of the Vegetable Improvement Center at Texas A&M University, is working on producing onions with even higher levels of quercetin.

Onions And Your Heart

As with garlic, onions help prevent thrombosis and reduce hypertension, according to the American Heart Association. The juice of one yellow or white onion a day can raise HDL cholesterol (the good stuff) by 30% over time, according to Dr. Victor Gurewich of Tufts University. Red onions don't provide the same effect. Onions contain a number of sulfides similar to those found in garlic, which may lower blood lipids and blood pressure. In India, communities that never consumed onions or garlic had blood cholesterol and triglyceride levels substantially higher, and blood clotting times shorter, than the communities that ate liberal amounts of garlic and onions. Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. Onions are also natural anti-clotting agents since they possess substances with fibrinolytic activity and can suppress platelet clumping. The anti-clotting effect of onions closely correlates with their sulfur content.

The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. In addition, onion extracts are recognized by WHO for providing relief in the treatment of coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms. An onion extract was found to decrease allergy-induced bronchial constriction in asthma patients.

Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.

Cancer Prevention

Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth.

In central Georgia where Vidalia onions are grown, mortality rates from stomach cancer are about one-half the average level for the United States.

Studies in Greece have shown a high consumption of onions, garlic and other allium herbs to be protective against stomach cancer.

Chinese with the highest intake of onions, garlic, and other Allium vegetables have a risk of stomach cancer 40 percent less than those with the lowest intake.

Elderly Dutch men and women with the highest onion consumption (at least one-half onion/day) had one-half the level of stomach cancer compared with those consuming no onions at all.

Onion

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 67.20;Calories from fat 0.1

% daily value*
 Total Fat 0.1
   Saturated Fat 0.0
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.10 g
   Monounsaturated fat 0.04 g
Cholesterol 0.00 mg
Sodium 4.80 mg
Potassium 230.40 mg
Total Carbohydrate 16.18 g
Net Carbohydrate 13.94 g
   Dietary fiber 2.24 g
   Sugars 6.85 g
Protien 1.47 g
Vitamin A 3.20            Vitamin C 10.24 mg
Calcium 35.20 mg             Iron 0.30 mg
Actual values are used in this label instead of % of DRV
Total Protien 8.21% 
Total Carbohydrate 90.19% 
Total Fat 1.61% 
 

Serves 1.0    •   
67.20 Calories per serving.    •    PCF Ratio: 8-90-2
Protein  per serving: 1.47 g g    •    Carbohydrate per serving: 16.18 g g    •

   Fat per serving: 0.13 g g

Ingredients:
1 cup - ONION, RAW, chopped

Recipe Directions:

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  67.20

Food Energy (kj) 281.17 kj

  

Protein (g) 1.47 g

Calories from Protein 5.52

 % Calories from Protein 8.21

Carbohydrates (g) 16.18 g

Calories from Carbohydrates  60.61

 % Calories from Carbohydrates 90.19

Est. Net Carbs (g) 13.94 g

Starch (g)* 0.00 g

 Sugars (g) 6.85 g

Glucose (g)* 3.12 g

Fructose (g)* 1.86 g

 Galactose (g)* 0.00 g

Sucrose (g)* 1.86 g

Lactose (g)* 0.02 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 2.24 g

   

    

Total Fat (g) 0.13 g

Calories from Fat 1.08

 % Calories from Fat 1.61

Saturated Fat (g) 0.04 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.04 g

Polyunsaturated Fat (g) 0.10 g

 Omega-3 (g) 0.00 g

Omega-6 (g) 0.01 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 0.56 g

 Water (g) 141.66 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          3.20

Vit-B1 Thiamine (mg)            0.08 mg

Vit-B2 Riboflavin (mg)                 0.04 mg

Vit-B3 Niacin (mg)                  0.13 mg

Vit-B5 Pantothenic Acid (mg)    0.19 mg

Vit-B6 Pyridoxine (mg)           0.23 mg

Total Folate (mcg)                        30.40 mcg

Folate, Food (mcg)                  30.40 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          30.40 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         10.24 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.03 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  0.64 mcg

Minerals

Calcium (mg)          35.20 mg

Magnesium (mg) 16.00 mg

 Phosphorus (mg) 43.20 mg

Potassium (mg)     230.40 mg

Sodium (mg)         4.80 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.06 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                0.30 mg

 Manganese (mg)   0.21 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.80 mcg

 Zinc (mg)                 0.26 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 24.00 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 0.00 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 1.60 mcg

 Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  8.00 mcg

Amino Acids

Histidine (g)*0.03 g

Isoleucine (g)*0.07 g

 Leucine (g)*0.07 g

Lysine (g)*0.09 g

Methionine (g)*0.02 g

 Phenylalanine (g)*0.05 g

Threonine (g)*0.05 g

Tryptophan (g)*0.03 g

 Valine (g)*0.04 g

Alanine (g)*0.05 g

Arginine (g)*0.25 g

 Aspartic acid (g)*0.10 g

Cystine (g)*0.03 g

Glutamic acid (g)*0.30 g

 Glycine (g)*0.08 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.06 g

 Serine (g)*0.05 g

Tyrosine (g)*0.05 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.02 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.01 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.01 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.00 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.

 
Last Updated ( Thursday, 15 February 2007 )
 
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