Onions

Health BENEFITS of Onion:

High in Vitamin B7 (Biotin)

• helps the body convert food into energy
• aids in promoting healthy skin, hair, and nails
• supports a healthy nervous system and cognitive function
  (see full list here)
  

High in Vitamin C

• works as an antioxidant fighting damaging free radicals
  
• assists the body in making collagen protein
  
• helps strengthen the immune system
  (see full list here)
  

High in Manganese

• helps the body absorb calcium
  
• important for strong bones and joints
• support antioxidant enzymes that fight free radicals
  (see full list here)
  

High in Allyl Sulfides (Phytonutrients)

• help block cancer-promoting enzymes reducing cancer risk
  
• aid in lowering blood pressure and blood cholesterol
  
• help strengthen the immune system and reduce inflammation

High in Quercitin (Phytonutrient)

• fights free radicals and slows cancer-cell growth
  
• reduces inflammation and helps prevent heart disease
  
• encourages blood flow and slows down the effects of aging
  

High in Fermentable Fiber (Prebiotic)

• feeds and strengthens the healthy bacteria in the gut 
  
• aids in reducing heart disease and diabetes
  
• helps strengthen the immune system and lowers the risk of obesity
  

Good Amounts of:

• Vitamin B6 (Pyridoxine)
  
• Vitamin B9 (Folate)
• Potassium
• Copper
• Phosphorus
• Selenium
• Zinc
  

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup sliced onion, raw = approximately 46 calories)

MACRONUTRIENT BREAKDOWN

(grams per 1 cup sliced onion, raw)

FIBER & NATURAL SUGARS

(grams per 1 cup sliced onion, raw)

NET CARBS

(grams per 1 cup sliced onion, raw)

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.