We’ll take that onion breath any day!  Get to know this mighty, antioxidant-rich vegetable that makes every dish better, courtesy of nutrition Expert Lindsey Janeiro.

Onions are one of the most economical and healthy foods there are – definitely a superfood in my books!

In fact, because of this and how prevalent they are, they’re actually a leading source of antioxidants (especially quercetin) worldwide. It’s namely the antioxidants and sulfur-containing compounds in onions that make them such a powerfully nutritious food that leads to many health benefits, as well as a great source of prebiotics, a type of fiber that helps feed your gut bacteria.

Here are 6 more reasons why we love our onions:

Heart Health

Due to quercetin, an antioxidant flavonoid that is found abundantly in onions, it has been found to lower blood pressure and lead to improve cardiovascular health.


The plethora of additional antioxidants found in onions include vitamin C, which aids a healthy immune system, and maintains healthy skin and hair.

Potential Cancer-Protective Effects

The sulfur-containing compounds (sulfides and polysulfides) of onions may have some protective effects against cancer.


Additional sulfur-containing compounds (thiosulfinates) that are found in onions may also suppress the growth of harmful microorganisms, like bacteria or yeast.

Decreased Diabetes Risk

This potential benefit is associated with the beneficial effects onions can have on blood glucose regulation and lowering blood sugar levels. Most studies have been in animals, but one clinical study in humans showed that daily consumption of 100 grams of raw onion led to a significant decrease in blood glucose.

Improved Bone Health

There have been studies in animals that have shown that onions may increase bone mass, and likely have protective effects against bone loss. One human study in women over age 50 showed a correlation between increased onion consumption and increased bone density.

While onions can be served raw or cooked, but it is important to note that cooking onions results in diminishing their antioxidant amounts. They can easily be added to salads, sandwiches, soups, stews, casseroles, and so much more.

Don’t mind the tears, chop away!

Lindsey Janeiro RDN, CLC is a Registered Dietitian and Lactation Counselor based in Sarasota, FL focused on helping busy moms live stress-free in the kitchen. She inspires moms with the confidence and encouragement they need to create simple, affordable family meals that nourishes everyone’s health and happiness. Learn more about Lindsey at Nutrition to Fit.