양파 효능 Onions, Maximize vascular health effects

양파 효능 Onions are a food that contains many ingredients that are good for blood circulation, so much so that they are called ‘blood vessel cleaners.’ However, the level of effectiveness of onions varies depending on how they are eaten or where they are eaten. How to consume onions to achieve the greatest health benefits?

Quercetin in onions helps with blood vessel health, antioxidants, etc.

Onions are rich in a component called quercetin, which is very helpful for blood vessel health. Quercetin is a flavonoid plant pigment. For example, it has the effect of preventing damage to blood vessel walls. 양파 효능 It also lowers the level of bad cholesterol (LDL) in the blood and increases the level of good cholesterol (HDL). According to a study at A&M University in the United States, people who consumed more than half an onion every day had a 30% increase in HDL cholesterol. In addition, it has antioxidant and anti-mutagenic effects, making it effective in expelling harmful substances out of the body and developing resistance to bacteria and viruses.

If you eat it raw… Can be consumed without destroying allicin 양파 효능

It is known that eating onions raw is better for your health. This is due to the allyl sulfide component of onions. Halyl sulfide changes into allicin when absorbed into the body. Allicin helps blood circulation, lowers bad cholesterol (LDL) levels in the blood, and increases immunity. However, unlike quercetin, allyl sulfide is weak to heat. Therefore, if heated above 70℃, allyl sulfide is destroyed and allicin cannot be consumed. However, allicin gives onions their unique spicy taste. Therefore, if you want to remove the spicy taste, cut it into pieces and store it at room temperature for about 15 to 30 minutes before using. On the other hand, quercetin is relatively resistant to heat, so it is not significantly destroyed by baking, frying, stir-frying, or boiling.

Onion skin has the most quercetin… If you throw it away, it will be a loss

The content of quercetin in onions increases from the center outward, especially in the outer skin. According to the experimental results of the research team at the Department of Food and Nutrition at Duksung Women’s University, the content of quercetin increased toward the outer part of the onion. The quercetin content in the center of the onion was only 0.18 mg/g, but the content in the peel was the highest at 8.41 mg/g. Additionally, the outer part of the onion was also found to have relatively high quercetin (1.34 mg/g). 양파 효능 Therefore, you can maximize the health effects of quercetin by consuming the peel when eating onions. However, since it is difficult to eat onion peels as is, a separate recipe is needed. When making broth, there are methods such as adding onions with the skin on, or drying them and turning them into powder. Onion peels are sensitive to heat, so you don’t have to worry about the nutrients being destroyed even when heated. Also, when using onion skin, it is good to use the brown outer skin as well as the slightly colored second skin.

Onions contain many ingredients that are good for blood circulation, making them a good food for maintaining blood vessel health. Quercetin in onions prevents damage to blood vessel walls, lowers unhealthy cholesterol (LDL) levels, and 양파 효능 lowers blood pressure levels. Emulsifying oil, which gives onions their tangy taste, helps dilate blood vessels. Allicin inhibits the growth of harmful bacteria and reduces blood sugar levels. It also helps reduce the risk of blood clots and stroke because it prevents platelets from clumping and helps dissolve fibrinolysis within blood vessels. It is better to cook onions after leaving them at room temperature for 15 to 30 minutes rather than immediately after cutting them. This is because when onions come in contact with oxygen, the sulfur compounds, which are spicy components of onions, are converted into enzymes that are beneficial to the body. This helps stimulate metabolism and prevent blood clots. The functional substances contained in onions are resistant to heat and do not lose much when boiled or fried, so they can be used in a variety of dishes.

Meanwhile, onion skin contains flavonoids, an antioxidant component, that are 30 to 40 times more abundant than the kernels inside the skin. Flavonoids, which remove oxygen radicals, prevent cell aging and are often taken to prevent brain diseases such as senile dementia and Parkinson’s disease. It also has anti-inflammatory properties, which helps reduce inflammatory reactions within blood vessels. Quercetin, an antioxidant found in onion skin, lowers blood cholesterol levels and improves blood circulation. When using onion skin in cooking, it is best to use not only the brown outer skin but also the slightly colored second skin. Just like green onion roots, you can see the health benefits of onion skins by adding onions with their skins to make broth when making soup. Even if boiled in water, the nutrients are not destroyed. In addition, if you dry the peel and grind it into powder, the unique sweet and bitter taste of onions can be used as a substitute for sugar.

Why onions are called ‘blood vessel cleaners’ 양파 효능

Quercetin, which is found in large quantities in onions, helps prevent fat and cholesterol from accumulating in the blood vessels in the body. Prevents damage to blood vessel walls and lowers levels of unhealthy cholesterol (LDL). As LDL cholesterol 양파 효능 increases, the risk of hyperlipidemia (a disease in which cholesterol increases in the blood), heart disease (angina pectoris – myocardial infarction), and stroke (cerebral hemorrhage – cerebral infarction) increases. Through a blood test during a general health checkup, you can determine your blood health status by measuring total cholesterol, neutral fat, LDL cholesterol, and HDL cholesterol levels. The aryl emulsifier contained in onions helps prevent stroke and boost immunity by dilating blood vessels. It improves blood circulation and is effective in preventing high blood pressure and arteriosclerosis. In addition, it absorbs harmful substances, cleanses the body, and helps break down fat, which is good for preventing obesity. Allicin, which gives onions their spicy taste, reduces symptoms of hardening of blood vessels. Because allicin is water-soluble, you can reduce the spicy taste of onions by soaking them in cold water. However, you must be careful because if you soak it for too long, allicin will be destroyed. The chromium component in onions promotes the action of insulin and helps control blood sugar, making it effective in preventing and managing diabetes. For people who have enjoyed eating onions for a long time, these ingredients may have helped prevent vascular disease. It is not too late even if you are past middle age. From now on, eating onions often can help.

Rich in antioxidants With 44 calories per medium onion, onions provide 20% of the recommended daily intake of vitamin C. It also contains 5-10% of vitamin B6, folic acid, potassium, and manganese. In particular, onion peels are rich in antioxidants such as quercetin, which has anti-allergy properties and strengthens the immune system. It has anti-cancer effects. A study published in the American Journal of Clinical Nutrition examined the frequency of onion and garlic consumption in Swiss and Italian people. As a result of a survey of participating subjects, it was found that the higher the frequency of onion and garlic consumption, the lower the risk of causing cancer. Onions contain antioxidants that have anti-cancer properties, making them effective in preventing cancer and heart disease. Good for improving bone density. A study conducted at the University of South Carolina Medical School examined the correlation between onion intake and bone health in postmenopausal women over 50 years of age. Studies have shown that people with higher onion intake have better bone density. It was found that the risk of pelvic fractures differed by more than 20% from people who did not eat onions at all. Helps with constipation and dieting Onions are rich in inulin, a dietary fiber called ‘natural insulin’ and are good for digestion. Inulin, which helps the growth of beneficial microorganisms in the intestines, also helps prevent constipation. It has a positive effect on blood sugar control and nutrient absorption. It has the effect of reducing appetite, so it is good for dieting. Lowers Cholesterol In one study, a clinical trial was conducted on obese or underweight women with polycystic ovary syndrome, dividing them into a diet high in onions and a diet low in onions. As a result of the 8-week clinical trial, a reduction in cholesterol was confirmed in both groups. The decrease in cholesterol was greater in the group that consumed a lot of onions. Polyphenols are known to affect cholesterol levels.

Smell of raw onions? “There is no significant nutritional loss even when cooked.”

The functional ingredients of the onion mentioned above are resistant to heat, so there is no significant loss even when boiled or fried. If the smell of raw onions bothers you, cooking them will reduce the smell. Adding plenty of cooked onions to scrambled eggs in the morning can be a great healthy meal. If you brush your teeth thoroughly, you can get rid of the onion smell. If you’re too busy to cook scrambled eggs, you can boil a few eggs and onions the day before and eat them for breakfast. Of course, you can also choose good foods for breakfast, such as nuts, cabbage, and whole wheat bread.

Choosing Onions – How to Store them

Onions should have brightly colored skin and firm flesh. Choose one that is in good dry condition and feels heavy when held in the hand. When storing onions at home, it is best to put them in a mesh bag and hang them in a well-ventilated place. If you need to store it for a long time, refrigerate the whole onion without cutting it. Onions, called ‘the herb of elixir on the table,’ are a particularly good food for improving cardiovascular disease. Onions help blood circulation and prevent fat and cholesterol from accumulating in blood vessels, improving and preventing cardiovascular diseases such as high blood pressure and arteriosclerosis. According to Kim Jeong-mi’s research team at Kyungnam University, onions were found to be effective in improving cardiovascular disease by reducing cholesterol and neutral fat. When patients with high cholesterol were given onions for 12 weeks, LDL cholesterol, which causes cardiovascular disease, decreased by 8.7%, and total cholesterol levels also decreased by 15%. To consume onions consistently every day, it is best to use commercially available onion juice. However, when purchasing onion juice, it is necessary to carefully check the quercetin content. Quercetin is a key ingredient in onions and the source of onions’ efficacy, so you need to check how much quercetin is in them before purchasing. To safely consume onion juice, it is also important to eat organic products. Onions are often damaged by pests and diseases, so pesticides are often used, but pesticides are difficult to remove 100% no matter how thoroughly they are washed. If it is not organic, there is a high risk of pesticide residues, so you should choose organic so that you can 양파 효능 consume it safely without worrying about pesticide residues. The extraction method of onion juice must also be considered. Most onion juice on the market uses hot water extraction, which involves boiling it in hot water and pressing it. However, if extracted at high temperatures above 70-100°C, there is a high risk that heat-sensitive nutrients will be destroyed. In fact, when Kim Yong-doo’s research team at Suncheon National University heated garlic extract over 60°C, it was confirmed that the antibacterial activity significantly decreased. Therefore, in order to consume onion juice without loss of nutrients, it is recommended to purchase products extracted at low temperatures below 60°C. In addition, it is recommended to check whether enzyme extraction was performed. Some nutrients in plants are trapped within the cell walls and are not absorbed into the body when eaten. Cell walls must be artificially broken down using decomposition enzymes to absorb all the nutrients contained in the cell walls. Currently, organic onion juice with quercetin content indicated and low-temperature enzyme extraction applied is sold by a few brands, including ‘Deojak’.