Onions are a staple in many cuisines around the world, adding a pungent flavour kick to everything from burgers to stir-fries. Maybe you don’t like their taste or how your breath smells after eating one (we have a solution for that), but what if you decided to banish onions from your diet for a month?
Swati, senior dietitian at Indraprastha Apollo Hospitals, explained the potential consequences and why onions might be more friend than foe.
A nutritional powerhouse
Onions are more than just a tear-jerker. They’re packed with essential vitamins, minerals, and antioxidants that play a vital role in keeping your body healthy, said Swati.
Vitamin Power: Onions are a great source of vitamin C, B6, and folate, all crucial for a robust immune system, cell growth, and a healthy metabolism.
Antioxidant Advantage: These vegetables are loaded with powerful antioxidants like allyl propyl disulfide, which boast anti-inflammatory and anti-cancer properties.
Studies suggest they may help reduce the risk of certain cancers and chronic diseases like heart disease and type 2 diabetes. (file)
Life without onions: Potential effects
While skipping onions for a month might not cause a dramatic shift in your health, Swati warned that there could be some subtle changes:
Fibre Farewell: Onions are a good source of dietary fibre, essential for a healthy digestive system. Eliminating them might lead to a temporary dip in fibre intake, potentially causing constipation or other digestive issues.
Reduced Anti-inflammatory Power: Onions contain allicin and quercetin, which have anti-inflammatory and antioxidant properties. Without these compounds, your body might be more susceptible to inflammation and oxidative stress, which can increase the risk of chronic diseases over time.
While generally well-tolerated, some people with IBS or GERD might need to avoid onions due to potential digestive discomfort.
The drawbacks of ditching onions
Onions are a treasure trove of essential nutrients, and eliminating them from your diet can lead to deficiencies, especially if you don’t find substitutes, advised Swati:
Skipping onions could lead to deficiencies in vitamins C, B6, and folate, along with minerals like manganese and potassium. Swati said that this can have negative consequences like a weakened immune system, increased fatigue, and potential blood clotting and red blood cell formation issues.
Onions are a healthy and versatile addition to your diet. Giving them up entirely might deprive your body of valuable nutrients and reduce dietary diversity.
Swati advised, “For most people, the benefits of including onions outweigh any drawbacks. If you have concerns about including them in your diet due to digestive issues, consult a registered dietitian to explore alternative options that provide similar nutrients.”
