Onion: Health benefit & nutrition factor
Never mind the tears they bring on—onions are an ace ally in your fight against disease. A prized member of the lily family, they lavish you with health benefits while adding oodles of taste to your food.
A quick glimpse at their incredible health benefits:
  • The phytochemicals in onions improve the working of VitaminC in the body, thus gifting you with improved immunity.
  • Onions contain chromium, which assists in regulating blood sugar.
  • For centuries, onions have been used to reduce inflammation and heal infections.
  • Do you enjoy sliced onions with your food? If yes, rejoice! Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.
Onion Nutrition Facts Serving Size 1 cup (160g) Percent Daily Values*
Calories 64 3%
Total Carbohydrate 14.9 g 5%
Total Fat 0 0%
Cholesterol 0 0%
Dietary Fiber 2.7 g 11%
Sugars 6.8 g  
Protein 4.9 g  
Vitamin A 3.2 IU 0%
Vitamin C 11.8 mg 20%
Vitamin B6 0.2 mg 10%
Folate 30.4 mcg 8%
Sodium 5 mg > 1%
Potassium 237 mg 5%
Calcium 36.8 mg 4%
Iron .3 mg 2%
Magnesium 16 mg 4%
Phosphorus 46.4 mg 5%
Potassium 234 mg 7%
Sodium 6.4 0%
Zinc .2mcg 1%
Copper 0.1 mg 3%
Manganese 0.2 mg 10%
Selenium 0.8 mcg 1%
Fluoride 1.8 mcg  
Alcohol 0.0 g  
Water 143 g  
Ash 0.6 g  
Caffeine 0.0 mg  
  • Those bright green tops of green onions are rich in Vitamin A, so do use them often.
My favorite way to enjoy onions is to slice them really thin, squeeze some lemon juice on top and add a little salt. Sprinkling a few freshly washed cilantro leaves adds fragrance and flavor to this simple, quick salad, without which no dinner of mine is complete