Onions are a staple in almost every kitchen around the world. Whether they are “chopped into salsas, caramelized on burgers, simmered into sousters, or tossed raw into salads,” they provide a unique flavor that many people love. However, there is much more to this vegetable than just its taste. Onions are considered a nutritional powerhouse, and many people are curious about how eating them every day might impact their long-term health.

While onions are a great addition to many meals, it is important to remember that everyone’s body reacts differently to certain foods. “Doctors and nutritionists caution that while they offer remarkable benefits, overconsumption or pairing them with certain foods can backfire—especially for people with specific health conditions.” In this article, we will look at the science behind onions and how to include them in your meals safely.

1. Support for Long-Term Wellness
Onions belong to the Allium family, which also includes ingredients like garlic and leeks. For a long time, researchers have looked into how these vegetables might help the body stay healthy. Specifically, “research shows that regular onion consumption—especially raw or lightly cooked—is associated with a lower risk of stomach and colorectal cancers.”

This is largely due to natural compounds found within the vegetable:

Quercetin: This is a type of antioxidant that helps protect cells from damage.

Fisetin: A compound that researchers study for its ability to support healthy cell life cycles.

“Red and yellow onions contain more quercetin than white onions—so choose colorful varieties for maximum benefit.”