Mind & Body

The health benefits of the humble onion are frequently overlooked, or even unknown. These studies show that onions contain powerful compounds such as Quercetin and Chromium.

As founder of The Food Doctor, author, broadcaster and health journalist Ian Marber comments: "The term superfoods tends to be applied to nearly everything these days, but the humble onion does offer far more benefits than most vegetables owing to its potent antioxidant and probiotic effects."

The valuable compound Quercetin

Quercetin, which is recognised as being a more potent antioxidant than vitamin E, is a multi-tasking flavonoid which helps to keep the body in peak condition, aiding to fight a variety of illnesses ranging from the common cold and fatigue to colon, prostate and breast cancer. Onions are an effective source of this increasingly valued compound; in fact, absorption of Quercetin from onions is twice that from tea and three times that from apples.

The everyday onion provides some welcome news for the UK’s 15 million hay fever sufferers; Quercetin is also a potent natural anti-histamine and anti-inflammatory agent, shown to help hay fever sufferers according to Dutch researchers.

Some experts believe that as little as two to three onions per week can have a significantly positive impact on health. And even better news, onions don't have to be eaten raw to maximise their health benefits - Quercetin is relatively stable while being cooked so retains all its powerful goodness to aid overall wellbeing.

Know your onions

Onions are also rich in flavonoids which help reduce the risk of heart disease. In some studies, onions have been singled out as one of a very small number of fruit and vegetables to promote a significant reduction in the risk of heart disease. Of the more than 100,000 individuals who participated in these studies, those whose diets frequently included onions, tea, apples and broccoli - the richest sources of flavonoids - benefited from a 20% reduction in the risk of heart disease.

Onions contain very high levels of Chromium which can help maintain a positive hormone balance and pre-menstrual tension (PMT) symptoms. Chromium is a molecule that helps cells respond appropriately to insulin. Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels thus reducing cholesterol. Chromium can also help prevent those annoying mid-afternoon energy slumps!

Onions are an excellent natural source of prebiotics, a non-digestible food ingredient that stimulates the growth and function of certain "good" bacteria in the gut. Prebiotics encourage the friendly bacteria to flourish, helping to support our natural defences; research to date has demonstrated that prebiotics can improve common and chronic complaints such as Irritable Bowel Syndrome (IBS), acne, food allergies, Chronic Fatigue and depression.
Lastly, research by the University of Bern in Switzerland found that onions contain GPCS peptide, which is said to inhibit loss of bone minerals and calcium, making onions effective against osteoporosis.

And we think British is best

For more information about how to cook with onions, and for a range of delicious recipes to help you get your daily onion quota, please visit www.britishonions.co.uk