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White Onion

Also known as: White Onion, Onion, Allium cepa

Overview

White onions are a variety of *Allium cepa* widely used in culinary applications due to their mild flavor and various health benefits. They are recognized for their high content of bioactive compounds, especially quercetin, and sulfur compounds, contributing to their antioxidant and anti-inflammatory properties. As a functional food, they are utilized not only for flavoring but also for potential health enhancements when consumed as part of a diet or as dietary supplements. Research indicates moderate maturity in the studies surrounding their benefits, with several systematic reviews yielding strong evidence for improvements in lipid profiles and metabolic health, though further studies are warranted for a comprehensive understanding.

Benefits

White onions offer several evidence-based health benefits, particularly in lipid profile improvement. Research indicates a significant enhancement in HDL cholesterol (mean difference: 2.29 mg/dl) alongside reductions in LDL cholesterol (mean difference: -6.64 mg/dl) and total cholesterol (mean difference: -5.39 mg/dl). Additionally, they exhibit antiobesity effects by reducing body weight, body fat percentage, and waist circumference. White onions also contribute to reductions in systolic blood pressure and show anti-inflammatory and antioxidant effects. These benefits are particularly pronounced in individuals suffering from dyslipidemia and obesity, with notable improvements observed following extended interventions (over 12 weeks) and higher dosages (above 300 mg/day).

How it works

The health benefits of white onions primarily stem from their ability to modulate lipid metabolism, inflammation, and antioxidant defenses. The active compounds, particularly quercetin and other flavonoids, target various biological pathways, enhancing cardiovascular, metabolic, and immune function. These compounds exhibit anti-inflammatory properties by inhibiting pro-inflammatory mediators and improve antioxidant status by scavenging free radicals, thereby offering protective effects against oxidative stress. Although bioactive components from onions are generally well-absorbed, specific data on bioavailability in white onions remain limited.

Side effects

White onions are generally considered safe for consumption. Common side effects, occurring in more than 5% of users, may include gastrointestinal discomfort such as bloating or gas. Less commonly (1-5%), individuals may experience allergic reactions or skin irritation, while severe allergic reactions are rare (less than 1%). White onions may interact with blood-thinning medications due to their antiplatelet properties, necessitating caution for users on such therapies. Pregnant or breastfeeding women should consult a healthcare provider prior to supplementation. There are no established contraindications, but individuals with severe allergies to onions should exercise caution.

Dosage

A minimum effective dose of white onion extract has not been well-established, but benefits have been noted at dosages exceeding 300 mg/day. The optimal dosage ranges from 300 mg to 900 mg per day, subject to the form of supplementation (e.g., extracts or powders). While a maximum safe dose has not been definitively determined, excessive intake could increase gastrointestinal side effects. There are no specific timing guidelines for ingestion; however, certain preparation methods (e.g., cooking) may enhance the bioavailability of active compounds. No cofactors have been established as necessary for efficacy.

FAQs

How can I incorporate white onions into my diet?

White onions can be used raw in salads, cooked in various dishes, or taken as extracts/powders in supplement form to reap health benefits.

Are there any medication interactions I should be aware of?

Yes, be cautious if taking blood thinners due to potential antiplatelet effects of onions.

Is there a specific time I should take onion supplements?

There are no specific timing recommendations for taking onion supplements.

What results can I expect from using white onion supplements?

You may experience improved lipid profiles and potential support for weight management.

Can white onions only be used for cooking?

No, they also provide health benefits and can be consumed as dietary supplements.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/38056991/ – This systematic review and meta-analysis of 14 RCTs assessed the effects of onion supplementation on various health metrics, noting improvements in body fat percentage and cholesterol levels.
https://pubmed.ncbi.nlm.nih.gov/34262717/ – This meta-analysis included 10 studies and revealed that onion supplementation significantly enhances HDL cholesterol while reducing LDL cholesterol and total cholesterol, reflecting strong support for lipid profile improvement.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10420769/ – This systematic review and meta-analysis examined five RCTs, highlighting that onion intake correlates with reductions in body weight and waist circumference, thus providing moderate evidence for its antiobesity effects.