Onions and peppers are among the most commonly used ingredients in African cooking, particularly in Nigeria. These essential ingredients are considered a spice by many, but they are actually a rich source of beneficial nutrients.
When you slice an onion, the compound that causes your eyes to tear up, known as thiosulfinates, has been shown by studies to have anti-stroke properties and can act as a natural blood thinner, preventing blood platelets from clumping.
Meanwhile, sweet and crunchy bell peppers contain nearly twice the daily recommended amount of vitamin C, as well as being an excellent source of vitamin B6, which is essential for metabolism regulation.
Since onions and peppers are often used together in recipes, people often wonder about the health benefits of this dynamic duo. But don’t worry, this article will explore the many health benefits of onions and peppers.
Table of Contents
Health Benefits Of Onions & Peppers
1. Rich in antioxidants
Antioxidants are important compounds that can prevent cellular damage, which can contribute to various diseases such as cancer, diabetes, and heart disease. Onions and pepper are excellent sources of antioxidants that can provide a range of health benefits.
Onions are particularly rich in flavonoids, with 17 different varieties identified in this vegetable. Red onions are also rich in anthocyanin, a flavonoid pigment that has been shown in studies to reduce the risk of heart disease and certain types of cancer.
Bell peppers are another great source of antioxidants and vitamins, including vitamins C, E, and beta carotene. Regular consumption of these nutrients can help to reduce the risk of cancer and heart disease.
Peppers are also a potent source of antioxidants, which have anti-inflammatory properties that can help reduce the risk of chronic diseases.
2. Helps control blood sugar.
Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes.
A study, which was conducted on people with type 2 diabetes showed that eating 3.5 ounces or 100 grams, of raw red onion significantly reduces blood sugar levels after four hours.
Also, quercetin, an anti-diabetic compound, interacts with the fat tissues, liver, pancreas and intestine to control the blood sugar level in the body.
Animal studies suggest that peppers’ polyphenols regulate blood sugar and reduce the likelihood of diabetes.
3. Loaded with essential nutrients
Onion is a highly nutrient-dense vegetable, high in vitamins and minerals and low in calories. One medium-sized onion has 44 calories and a high dose of fibre, vitamins and minerals.
Onions and pepper contain a good amount of C, which helps regulate the immune system and tissue repair. A half cup of green bell peppers provides 59.9 milligrams of vitamin C, and a half cup of onions provides 5.9 milligrams.
Research has shown that onion can kill the H pylori bacteria, which makes it effective in preventing stomach ulcers.
It is also an excellent source of vitamin B, including B6 and folate, which is essential for nerve function, red blood cell production and metabolism.
4. May prevent certain cancers
Onions and peepers contain beneficial compounds and nutrients that help prevent specific cancers.
Onion is rich in Allium, which has been linked to reducing the risk of stomach and colorectal cancer. A review of studies has shown that people who consume a high amount of allium vegetables have a 22% reduced risk of developing stomach cancer.
Also, a 2014 review has shown that participants with the highest onion intake have a 15% reduced risk of colorectal cancer than those who consumed onion in small quantities.
Additionally, the dense content of antioxidants in bell peppers gives your body protection against certain cancers.
5. Improves heart health
Onions and pepper contain compounds and antioxidants that decrease triglyceride levels, fight inflammation, and reduce cholesterol levels which is helpful for the proper functioning of the heart.
Also, the anti-inflammatory properties of onions and pepper protect the body against blood clots and high blood pressure.
6. Fights inflammation
Onions and peppers contain antioxidants and anti-inflammatory compounds that help to fight inflammation.
Onions contain a flavonoid called quercetin, which has been shown to inhibit inflammation-causing leukotrienes, prostaglandins, and histamines in osteoarthritis (OA) and rheumatoid arthritis (RA).
Peppers, on the other hand, are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Capsaicin, a compound found in chili peppers, has been shown to reduce inflammation and pain in conditions such as arthritis.
7. Aids digestion and weight loss
Another interesting health benefit of onions and pepper is that they can help with digestion and weight loss.
Both vegetables are low in calories and high in fiber, which can help to keep you feeling full and satisfied, which may lead to a reduction in overall calorie intake.
Onions contain a type of soluble fiber called inulin, which acts as a prebiotic and feeds the beneficial bacteria in your gut, promoting a healthy digestive system.
Peppers also contain fiber, which helps to regulate bowel movements and promote healthy digestion. Additionally, peppers contain capsaicin, a compound that has been shown to boost metabolism and increase fat burning, which may aid in weight loss.
Final Thoughts
As you have read in this article, there are some fascinating health benefits of onions and peppers. However, note that onions and pepper are healthy vegetables which are best eaten raw or cooked. Their nutrients are significantly reduced when fried in hot oil or overcooked.
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FAQs
Why are onions and peppers good for you?
Onions and peppers are good for you because they are excellent sources of antioxidants and other essential nutrients.
Is it OK to eat peppers and onions every day?
Yes. Peppers and onions are healthy ingredients that can be consumed daily as part of a balanced diet.
