15 Health Benefits of Onion, According to Science (+5 Delicious Recipes)

Onions may bring incessant tears in your eyes, but they’re one of the most effective foods for fighting against diseases and infections. Onions are a proud part of the allium family including garlic, chives, scallions, and shallots. You will find that onions are used for a variety of herbal purposes, for both its flavor and medicinal properties. (1)

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Eating healthy foods is good. But eating plant-based foods with rich nutrients is better. It helps fight chronic illnesses, cancer, cardiovascular problems, and intestinal worms. Eating such plant-based foods for a healthy body has many positive health benefits that you probably aren’t aware of. So, let’s begin.

1. Increasing Sufficient Onion Intake In Food Can Help With Osteoporosis

Onions are considered the main ingredient in many dishes. They’re the best gift of nature as they add flavor, spice, and essence to many recipes. Just like that, onions have powerful compounds that benefit people with bone problems and diseases such as osteoporosis.

For people suffering from stiff joints, inflammation, and immobility can benefit greatly for enhanced bone strength. According to a recent study, the powerful nutrients present in onions can reduce bone loss, increase bone mineral density, and curb age-related bone problems. (2)

These disease fighting compounds show a positive effect on increasing bone cells, including calcium intake. Onions contain a powerful peptide called GPCS that inhibits the loss of bone minerals and calcium.

With this study conducted on rats, you can conclude that daily consumption of onions has a positive and similar effect on older adults for the prevention of bone loss and energy.

Key Takeaway: Onions are great for preventing bone-related diseases such as osteoporosis. It’s also great for increasing bone mineral density and calcium in people with weaker bones.

2. Onion Extract Helps Reduce Symptoms Of Nonalcoholic Liver Disease

Onions have the power to reduce inflammation in the digestive system. It is good for regulating proper digestive tract functioning, mainly the liver. Onions offer metabolic and anti-inflammatory benefits for people with unhealthy diet habits.

That said, a study conducted of high-fat diet rats over 7 weeks presented that an increased intake of onions can show reduced signs of liver disease. (3)

Non-alcoholic liver disease or NAFLD is the most common and recurring type of liver disease. It is characterized by increased body fat content, metabolic disorders, and high blood pressure. Anti-inflammatory compounds present in onions can drastically reduce overall intensity of liver diseases. It helps in the inhibition of factors such as hyperglycemia and inflammation.

Another study conducted to test the anti-oxidative properties of onions showed that onion extracts plays a major role in curbing inflammatory cell activity in the liver. (4)

Key Takeaway: Non-alcoholic fatty liver disease is caused by a wide range of genetic and lifestyle factors. High blood pressure, obesity, and high triglyceride levels in the blood are some of the serious agents of NAFLD. The anti-inflammatory compounds present in onions can help reduce serious symptoms of this disease while regulating normal metabolic processes.

3. Regular Onion Consumption Can Alleviate Diabetes

Diabetes is a very common phenomenon. It’s a thriving epidemic characterized by irregular insulin levels, weak immune system, and abnormal blood sugar control.

People with type 2 diabetes are given low-carb, fiber-rich, and low-fat diets. This helps maintain blood sugar control and prevents abnormal insulin resistance. Type 2 diabetes can often lead to other serious medical conditions such as obesity, hypertension, heart problems, depression, and mental disorders. (5)

The antidote to this problem can be found in the anti-inflammatory and anti-diabetic compounds of onions. Onions are low-calorie foods. They include nutrients such as vitamin C, potassium, and fiber.

For type 2 diabetic patients, an increased intake of onion in daily diet showed reduced signs of glucose levels in the body. It also pays a major role in the proper regulation of insulin sensitivity in the bloodstream. (6)

Onions are contain the right combination of vitamins, proteins, minerals, and antioxidants that helps alleviate severe diabetic symptoms. The flavonoids present in it such as quercetin plays a positive role in affecting blood glucose levels for people suffering from either type 1 or type 2 diabetes. (7)

Key Takeaway: You’ll get all the anti-diabetic nutrients of fiber, iron, potassium, antioxidants, etc. a day. All you have to do is have an onion-rich diet everyday. Adding onions to your daily diet really works in cutting down high blood glucose levels and insulin resistance.

4. Onion Contains Powerful Compounds That Reduce Risk Of Developing Cardiovascular Diseases

Researchers found that vitamin C, present in onions, play a major role in reducing risk of heart diseases. High amounts of vitamin C in the bloodstream is directly linked to lower risk of developing severe cardiovascular diseases.

Cardiovascular disease is one of the major causes of early death, study suggests. Hence a new and improved diet of onions can reduce chances of a stroke, heart attack, and other signs of heart disease. (8)

This study proved that people with a higher intake of such vegetables show a 15% lower risk of heart diseases than those who don’t. This also shows a 20% decrease in chance of early death caused by heart problems.

Moving forward, onions contain anti-inflammatory compounds that act as anticoagulants to reduce risk of blood clotting. Blood clotting in the arteries is a serious cause of cardiovascular disease and other heart disorders.

An increased diet of onions on a daily basis can lead to reduced impaired blood function, increased physical activity, normal blood pressure, and inhibition of hypertension. (9)

Inflammation, as already established, plays a significant role in the stoppage of peripheral arterial disease. It even inhibits rapid production of reactive oxygen species, causing free radical-related oxidative stress in the arteries.

Key Takeaway: Onions reduce highly reactive inflammatory effects on arteries. The powerful flavonoids and vitamin C present in it prevent cardiovascular disease caused by genetic, lifestyle, and dietary factors.

5. The Phytochemicals Present In Onions Prevent Obesity

Phytochemicals or phytonutrients are powerful compounds present in most fruits and vegetables. New research shows that eating high-calorie meals such as fried food can lead to increased risk of obesity and diseases.

Plant-based foods such as onions contain good amounts of phytochemicals that help alleviate serious symptoms of obesity. The way these phytochemicals help is that they reduce metabolic problems that often lead to weight gain, high blood pressure, high glucose levels, and obesity.

With high amounts of oxidative stress in the body, people consuming high-calorie foods can also find themselves on the cusp of obesity and other diseases. (10)

A study conducted on 54 adults analyzed that participants who are overweight consume less phytochemical-rich foods. That’s the clear explanation for increased levels of inflammation and saturated fats in the body. On the other hand, people eating more plant-based foods showed lower signs of oxidative stress and fat content.

Key Takeaway: This clear study proves that people with minimal amount of phytochemicals in the body have a higher risk of developing obesity or heart disease than those who consume more phytochemical-rich foods.

6. Onion Extract Is Good for Treating Serious Hair Loss Problems

Are you suffering from age-related hair loss? This can mean your body lacks that one main nutrient for proper hair growth and health. This nutrient is present onions in great amounts, and that is why you should be increasing your onion intake for healthy hair right away.

Onion juice contains powerful amounts of sulfur. Sulfur plays a contributive role in improving blood circulation for hair growth. What’s more, it provides more than adequate nourishment for hair follicles that are too weak to brittle to grow.

All factors contributing to hair loss can be controlled and prevented with the help of this nutrient. That said, onions also contain good amounts of catalase, an enzyme with antioxidant properties. This enzyme helps prevent graying of hair due to old age. (11,12)

A simple home remedy to treat hair loss is applying a coat of onion juice on the scalp and hair strands on a weekly basis. This improves chances of hair growth and nourishment.

Key Takeaway: To prevent hair loss and hair thinning problems, applying onion juice on the scalp and hair is considered one of the most effective remedies. It also stimulates faster hair growth and nourishment for older adults.

7. Onions Reduce Fiber Deficiency Which Might Lead To Digestive Tract Disorders

Gut infection or any sort of gut-related disease can lead to excess inflammation in the body. This is also one of the leading causes of digestive disorders and cancer. To keep your digestive tract healthy, an increased intake of fiber is essential.

Onions contain high amounts of fiber, which is good for taking care of the digestive system. It keeps away harmful bacteria and microbes from infecting the colon wall for proper food absorption. (13)

When the microbes inside the body don’t get enough nutrients such as fiber for digestion, they instead feed off the mucus layer of the gut. This leads to formation of new and harmful bacteria in the body. According to this study, such bacteria formation and lack of fiber can lead to digestive tract disorders.

Onions are excellent sources of gut-healthy nutrients including fiber, potassium, vitamins, etc. They even contain good amounts of polyphenols and antioxidants that fight chronic diseases and bacteria for a stronger immune system.

Key Takeaway: What you didn’t already know about onions is that they contain powerful digestive disease-fighting nutrients, specifically fiber. Without plenty of fiber in the body, it can lead to bacteria formation in the gut, which could cause a number of serious digestive disorders.

8. Quercetin Present In Onions Have Protective Effects Against Neurodegenerative Disorders

You probably must have not heard of onions for improving and strengthening mental health. Onions have powerful neuroprotective effects, thanks to its high quercetin capacity.

Quercetin is one of the most effective and healthiest nutrients for fighting mental disorders and memory loss. It reduces inflammation and oxidative stress caused by free radicals - which is one of the leading causes of Alzheimer’s disease and other disorders. That said, quercetin always plays a major role in the inhibition of hematoma and microglia. (14)

For proper memory function, the sulfur compound in onions can alleviate symptoms of a thing called brain lipid hydroperoxide. This is caused by excessive oxidative stress in the brain. (15)

Different types of onions such as yellow, red, and white show a promising record of anthocyanins and quercetin. These phytochemicals have powerful anti-inflammatory properties that help fight a variety of neurodegenerative disorders.

Another study conducted on glutamate-mediated oxidative stress proved that onion-derived quercetin helps reduce oxidation and lowers chances of developing diseases such as Alzheimer’s disease, Parkinson’s disease, etc. (16)

Key Takeaway: Increasing your onion intake may help boost memory, sharpen skills, and lower risk of developing neurodegenerative disorders.

9. Onions Have Powerful Nutrients With Anti-Carcinogenic Benefits

Onions contain plenty of nutritious compounds that suppress proliferation of cancer cells in the body. It also reduces the serious after-effects of cancer-related drugs and therapies such as chemotherapy.

A study conducted on mice showed that high dosage of onion extracts can inhibit both tumor growth and cancer cell proliferation. The flavonoids present in onions protects the body against colorectal cancer by suppressing the proliferation of cancer cells. (17)

Another study showed that the acetate compound present in onion extract showed positive anti-cancer properties against breast cancer. It also reduce onset of obesity-related diseases that include rapid reproduction of malignant cancer cells in the body. (18)

For powerful cancer prevention, study suggests that eating lots of onions can lower cancer risk of the mouth, kidneys, ovary, and esophagus. With a controlled onion intake, your chances of developing cancer-induced cells will be extremely low. (19)

Lastly, onions help boost immune cells to fight against oral cancer, pharynx cancer, and other pre-cancerous lesions in the body. People who increase their daily onion intake can benefit greatly to protect against the proliferation of malignancy and tumors. (20)

Key Takeaway: Onions contain sufficient compounds and nutrients that fight cancer-induced stress in the body. It keeps many cancers at bay including ovarian, breast, colon, esophagus, and kidney cancers.

10. Onion Contain Flavonoids That Prevent Proliferation Of Peptic Ulcers

Peptic ulcer is a secondary name for recurring digestive ulcers in the body. It is characterized by very painful and inflammatory sores in the stomach and small intestine lining.

Since there’s no single cause of peptic ulcer, a lot of different factors can cause it. They include bacterial infections, genetic factors, and abnormal digestion. The most common agent of ulcers is a harmful bacteria called Helicobacter pylori. (21)

To reduce risk of developing peptic ulcers or treat them, it is recommended to have plant-based foods rich with flavonoids. It helps eradicate the bacteria and reduces risk of inflammation in the digestive tract.

That said, a fiber-rich diet can also alleviate symptoms of peptic ulcers, a study suggests. It encourages faster recovery and plays an promising role in the inhibition of Helicobacter pylori. (22)

Key Takeaway: If you’re cutting down on alcohol and smoking because of peptic ulcers, you might want to increase your onion intake for healthy flavonoids and fiber. Onions are one of the best foods for preventing and treating digestive ulcers caused by inflammation and bacteria.

11. The Antibacterial And Antifungal Properties Of Onion Helps Prevent Malaria

Onion belongs to a plant family called allium, including garlic, scallions, and shallots.

A new study suggests that eating onions and garlic have positive health effects against symptoms of malaria that includes fever and fatigue. The active compounds present in it help kill the malaria parasite in animal models proving that it has a powerful effect on malaria-infected cells in the body. (23)

This discovery came in association with various compounds found in garlic for the prevention and treatment of malaria in humans. It also proves that the allium plant-based family shows positive signs of treating oxidation caused by malaria-infected cells in the body. This is also one of the leading causes of cancer.

Key Takeaway: For an easy and quick remedy, increasing your onion intake while infected with malaria cells might be helpful. Onions contain huge amounts of flavonoids, antioxidants, and phytochemicals that fight malaria-infected cells and bacteria in the body.

12. Regular Onion Intake Can Help Fight Severe Symptoms Of The Flu

We’ve all heard of the flu. If you haven’t ever got it, you definitely know or lived with someone who has. Common cold and flu are often accompanied together.

The common symptoms of the flu are fever and muscle pain. You can alleviate the serious symptoms of this viral infection with the help of onions. A study designed to study the positive health benefits of onions for the flu determined that, as herbal medicine, onions have played a very important role in the treatment.

The roots of onions, garlic, and other specific leaves show positive antibacterial properties for fighting the symptoms of the flu. These include weakness, muscle pain, fatigue, sleepiness, and fever.

That said, consumption of onions for the treatment of the flu lowers chances of developing other medical problems such as common cold and a high fever. (24)

Key Takeaway: The powerful nutrients present in onion extract serve as herbal medicine to treat severe symptoms of the flu, including common cold.

13. Onion Extract Has Protective Benefits Against Allergies

The power of onions extends to all parts of the body. This includes the treatment and prevention of allergies.

The phytochemicals present in onions show protective benefits against allergic reactions caused by a variety of factors. Allergies are caused due to a fault in a person’s immune system. It can lead to other skin or body sensitivities such as a running nose, sneezing, swelling, and hives.

It is proven that quercetin, present in good amounts in onions, show positive allergy-reducing effects on the body. It prevents the immune system from releasing allergy-induced chemicals called histamines. This lowers your chances of responding to certain foods or stimulus in an extreme manner.

Key Takeaway: Onions contain powerful phytochemicals that lower the risk of developing certain allergic reactions. It helps enhance the immune system to fight against an allergy-induced chemical called histamines in the body.

14. Onions Help Maintain Healthy And Glowing Skin

Healing severe skin diseases involves a number of dietary and medicinal changes. One of them is the consumption of plant-based foods such as onions. A lot of external and internal factors can lead to skin diseases such as cellulite, herpes, dryness of skin, and skin infections.

Onion extract plays a promising role in the prevention and treatment of such diseases. It enhance skin softness, reduces scars, and helps in faster recovery. Onion extract gel also plays an important role in reducing severe symptoms of skin fungal diseases caused by bacteria. (26)

For people suffering from acne or other painful conditions such as gout - applying onion extra with olive oil or other essential oils can help reduce redness and inflammation.

Key Takeaway: Onions are proven to enhance skin cells and boost collagen for healthy and glowing skin. It reduces pain, swelling, and redness associated with a variety of skin infections and sensitivities.

15. Onions Contain Powerful Sulfur Compounds That Destroy Tuberculosis Bacteria

Mycobacterium tuberculosis is a harmful bacteria that attacks a number of healthy cells critical for the proper functioning and survival of the lungs. It is a rapidly growing bacteria that fights the immune system to create a harmful and hostile environment most likely to lead to the development of tuberculosis.

Compounds such as sulfur play a major role in the inhibition of this dangerous bacteria. It reduces the effect the the bacteria has on macrophages which created high levels of oxidative stress in the body. By reducing oxidative damage and inflammation, sulfur can further alleviate mycobacterium tuberculosis-infected cells in the bloodstream. (27)

This enables the immune system to respond and fight back bacterial infections more profusely.

Key Takeaway: Bacterial diseases such as tuberculosis can be prevented and treated by eating sulfur-rich foods such as onions. It enhances the immune system to fight against this disease by reducing oxidative stress in the body.

5 Different Ways To Cook Onions

Onions are one of the vegetables that don’t taste so good in their raw form. Without this common ingredient, most of the dishes are incomplete. So it stands reason enough to state that even a single or half an onion has the ability to heighten both the flavor and taste of any dish.

The thing about onions is that you can combine them with other foods for some spell-binding, mouthwatering fun. So let’s find out some of the most delicious onion recipes that are easy to prepare.

1. Onion Rings

Who doesn’t like these golden brown treats with fish and burgers and just as a snack too!




1 egg (without the yolk)

1 tbsp of salad oil

2/3 cup of milk

1 egg (without the egg white)

1 and half tbsp of baking soda

1 and three-fourth tbsp of salt

1 cup of plain flour (sifted)


  1. The first step is to peel then slice the onions. Make sure that you slice them with a thickness of 1/4th inch.

  2. Keep the rings of the onions aside in a bowl and cover it with water, preferably cold, for half an hour.

  3. Following which drain the rings and wipe them dry.

  4. Bring all the ingredients together in a bowl and create the batter. Leave the oil out as that will be used for deep frying the rings.

  5. Before placing the onion rings into the deep frying pan with oil, dip them into the batter. Let them fry until they turn crisp and brown. And that’s about it!

2. Stuffed Sausage Onions

The thing about onion and sausage is that they combine to create a rich texture as well as taste. Plus, the delicious filling seeps into the onion casing to satisfy your taste buds with distinct myriad flavours.


225ml of double cream

Some thyme sprigs with 1 tsp of leaves

300 ml of water

3 tbsp of olive oil, extra virgin

4 red onions, peeled with trimmed root and stem ends

Sea salt

125g of sausage meat

1 garlic without the outer layer


  1. Preheat your oven to 400 degrees Fahrenheit.

  2. Apply some olive oil on the onions and sprinkle some salt too. Place the onions in an ovenproof pot that has a lid. After that, put the garlic between the onions along with drizzling the whole dish with oil and thyme sprigs.

  3. Finally, pour 75ml of water into the pot and cover it. Roast the dish for an hour. At the end of this, the onions will turn light brown in color and will be soft enough. Let it cool for a few minutes.

  4. The next step is to transfer the onions onto the cutting board. Remove some layers of each onion to stuff sausage meat into it. Drop the scooped out layers into the casserole.

  5. Squeeze the soft garlic into the dish and add thyme leaves, remaining water, and cream. Boil this mixture before placing the stuffed onions into it.

  6. Then put the casserole back in your oven for another 40 minutes. Leave the pot uncovered this time. Wait for the sauce to become thick. You can add more salt to the dish if you think it needs more. And at the end of the 40th minute, your stuffed sausage onions are ready to go!

3. Caramelized Onions Dip

We all love caramelized onions and dip, don’t we? And when you combine the two together, the resulting taste is something you can savor with almost anything you like.


1 cup of sour cream

1 packet of softened cream cheese (8 ounces)

Salt and pepper, freshly ground

2 tbsp of olive oil

2 tbsp of brown sugar

1/4 cup of red wine type vinegar

2 pounds of yellow onions, chopped in half with slices of 1/4th inch

2 tbsp of unsalted butter

Hot sauce (optional)

Chopped chives (optional)


  1. Cook olive oil and butter on medium heat in a saucepan. Add sugar and onions. Cook the mixture until the onions turn golden brown and soft. 20 minutes should do the job.

  2. Add salt and vinegar and let it simmer until the dish becomes dry.

  3. If you’re using hot sauce, then now is the time to bring it in. Then turn off the heat and let the onions cool for a while.

  4. In a separate large bowl, mix the softened cream cheese before adding the caramelized onions into it. Fold the two mixtures together and sprinkle salt and pepper.

  5. You can garnish the dish with chopped chives as well at this point. And your dip is ready to make your taste buds go crazy.

4. Onions And Peppers Smothered Pork Chops

There aren’t too many dishes that are as easy to prepare as these pork chops topped with onions and peppers.


1 and half cup of chicken stock

2 tbsp of tomato paste

1 red chilli pepper

1 cubanelle pepper

4 garlic cloves

Kosher salt

Black pepper, freshly ground

1 onion

1/2 cup of dry red or white wine

1 seeded bell pepper (red)

3 tbsp of EVOO

4 pork chops


  1. Preheat your oven to at least 400 degrees. Then sprinkle salt and pepper on the pork chops.

  2. Use a large-sized skillet to heat 2 tbsp of EVOO. Once the oil starts to smoke, bring in the pork chops and cook them until they turn brown. 3-4 minutes on each side should do the trick.

  3. During this time, slice the onion, peppers, and garlic.

  4. Then empty the skillet to add the garlic, peppers, onion, and fennel seeds. Let this mixture stir for a minute.

  5. Glaze the skillet with wine before adding the stock into it. While stirring the dish, place the onions and pepper over the pork chops.

  6. The final step is to roast the whole cooked dish for not more than 10 minutes at 165 degrees. And there you have it, your onions and peppers smothered pork chops are ready!

5. Seeded Onions Biscuits

Who would ever thought that you can not only bake but also enjoy biscuits prepared with seeded onion. These biscuits add a simple yet delightful twist to your coffee or tea time.


Caraway, poppy, sunflower, or sesame seeds

1 cup of onions, finely chopped

3 tbsp of sliced chilled butter

1 and half cup of wheat flour

1/2 cup of nonfat milk

1 tsp of baking powder

3/4 tsp of salt


  1. Keep aside at least half a cup of onions to be used as toppings at the end of the process.

  2. Bring together butter, salt, baking powder, and flour in a bowl. Beat the mixture until it becomes fine and crumbly.

  3. Then add the onions and milk into it to prepare the dough.

  4. Transfer the soft dough onto a floured board. Pat and cut the dough into nine equal squares. Now is the time to sprinkle the onions that you kept aside earlier. Bring in the seeds too.

  5. Place the squares on a baking sheet and let them bake for at least 20 minutes at 400-450 degrees. Following which take out the biscuits and enjoy them with your coffee or tea.

Wrapping It Up

Onions are powerful plant-based foods that have a strong and pungent flavor. But once cooked or pureed, it is extremely nutritious. You can apply onion extract with honey on scars for faster recovery, cook it in meals, add it to salads or sandwiches, and you’re through! You can transform its hard-hitting and tangy flavor into a nutritious meal.

Are you wondering why onions have suddenly become the staple for health and wellness? Onions contain powerful nutrients such as sulfur, potassium, vitamins, phytochemicals, and antioxidants. All these nutrients, in combination, play a major role in the prevention and treatment of various diseases. That why combating the proliferation of such infections is essential for a healthy and positive lifestyle.