![]() Since it’s a potent anti-inflammatory, it may help decrease heart disease risk factors, such as high blood pressure.Ī study in 70 overweight people with high blood pressure found that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3–6 mmHg compared to a placebo ( 7). Quercetin is a flavonoid antioxidant that’s highly concentrated in onions. Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots. ![]() Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels - all of which may lower heart disease risk. Summary Onions are low in calories yet high in nutrients, including vitamin C, B vitamins and potassium. Normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction all require potassium ( 6). ![]() In fact, the average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg ( 5). Lastly, they’re a good source of potassium, a mineral in which many people are lacking. Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) - which play key roles in metabolism, red blood cell production and nerve function ( 4). Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals ( 3). This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair and iron absorption. One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals and fiber ( 2). Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals.
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