Onions in general are commonly consumed, however, a good number of people can’t stand them, maybe because of their strong smell, or the bad breath left by eating onions, sometimes. 

Commonly used as part of a salad, nutritionists say white onions are super healthy and come with numerous health benefits. With their distinct light and mild flavour, these onions are believed to be super healthy.

Emmy Ntamanga, a Kigali-based nutrition consultant, says that they can be consumed raw or cooked.

He says white onions are packed with vitamin C, flavonoids and phytonutrients, possessing strong medicinal and therapeutic properties.

These types of onions, Ntamanga says, come with an extremely impressive nutrient profile, they are low in calories and abound with vital vitamins and minerals.

He says that studies show that one medium-sized onion has just 44 calories and is high in vitamin C, a nutrient that plays a major role in boosting immune activity, collagen synthesis, and tissue repair, and iron absorption. 

"Vitamin C acts as a potent antioxidant that shields the cells against damage caused by free radicals. They are also abundant in B complex vitamins such as folate and pyridoxine that are involved in metabolism,” he says.

In addition to this, Ntamanga says the presence of antioxidants in white onions also helps in red cell production, and nerve function. They are also packed with potassium that supports normal cellular function, electrolyte balance, nerve transmission, and muscle contraction.

David Rukerabigwi, a dietician and nutritionist working with Slim n’ Fit, a weight loss and wellness centre in Kigali, says white onions are also an excellent source of antioxidants that contain more than 25 different types of flavonoids.

He explains that studies state that flavonoids are essential in helping to avert oxidizing of healthy cells and lowers the risk of developing chronic diseases like diabetes, cancer, and heart disease.

Rukerabigwi says white onions are also packed with fibre and prebiotics. They help feed the gut bacteria and uplift digestive health.

"It has been established that adding white onions in the meal plan can help increase gut-friendly bacteria, regulate bowel movements and treat gastrointestinal related problems or conditions,” he says.

According to different studies, white onion is known to work as a natural blood-thinning agent. 

The goodness of flavonoids and sulphur compounds help in thinning of the blood, which helps to improve blood circulation in veins and arteries and prevent the formation of blood clots.

White onions combat inflammations, diminish triglycerides and LDL cholesterol levels, thus hold a key role in optimising cardiac function.

The strong anti-inflammatory traits of white onion help to control high blood pressure, prevent the build-up of plaque in the arteries and lower the risk of heart disease.

Ntamanga says the presence of L-tryptophan, amino acids in white onions act as a natural sedative agent that may work to induce sound sleep.

Apart from this, he says, it also helps in easing stress, calming the mind, and getting quality sleep.