The Shocking Truth About Onions: Are You Eating Them Wrong for Heart Health?

Onions: The Superfood for Heart Health That Most People Are Eating Incorrectly

Onions are more than just a staple ingredient—they’re a nutritional powerhouse that can improve heart health, lower cholesterol, and reduce inflammation. Often called the “artery cleaner,” onions contain compounds that help prevent heart disease, support circulation, and protect blood vessels. But here’s the catch: if you’re not eating onions the right way, you’re missing out on their most potent benefits. Should you eat them raw or cooked? What about the skins—are they really that nutritious? Let’s break it down and reveal the science behind how to eat onions for maximum heart health benefits.

Quercetin: The Super Antioxidant That Shields Your Blood Vessels

One of the most powerful nutrients in onions is quercetin, a flavonoid with potent antioxidant and anti-inflammatory properties. Found in high concentrations in the outer layers and skins, quercetin plays a crucial role in protecting blood vessels and promoting cardiovascular health.

Quercetin helps combat oxidative stress, one of the primary causes of blood vessel damage and aging. It lowers LDL (bad cholesterol) while raising HDL (good cholesterol), helping to clear plaque buildup from arteries. Research shows that it also lowers blood pressure by relaxing blood vessels, improving circulation, and reducing the risk of heart disease. Additionally, quercetin has anti-inflammatory properties, helping protect against chronic illnesses such as atherosclerosis, strokes, and heart attacks.

A study from Texas A&M University found that people who ate just half an onion daily saw a 30% increase in HDL cholesterol—which plays a key role in clearing excess fat and cholesterol from arteries, keeping the cardiovascular system strong.

Raw vs. Cooked: What’s the Best Way to Eat Onions for Heart Health?

Should you eat onions raw or cooked? It depends on the nutrients you want to preserve.

If you’re looking to lower cholesterol, improve circulation, and support heart health, raw onions are your best option. That’s because raw onions contain allicin, a sulfur compound known for its heart-protective and blood-thinning properties. Allicin has been found to reduce blood clotting, lower LDL cholesterol, and regulate blood pressure.

However, allicin is highly heat-sensitive and starts breaking down at 158°F (70°C). This means that if you want to maximize allicin intake, you should eat onions raw in salads, sandwiches, or homemade dressings.

That said, cooked onions are still incredibly beneficial. While heat destroys allicin, quercetin remains stable, making cooked onions an excellent source of antioxidants. Roasting, sautéing, or boiling onions won’t significantly affect quercetin levels, so if you prefer a milder taste, cooking onions is still a great way to enjoy their health benefits.

If you find raw onions too strong, try these tricks:

• Slice them and let them sit for 15–30 minutes before eating. This allows allicin to develop fully and reduces the sharp taste.
• Rinse them under cold water to mellow the pungency while retaining most of the nutrients.

Onion Skins: The Nutrient-Packed Part You Shouldn’t Throw Away!

Most people peel onions and toss the skins in the trash, but onion skins are actually the most nutritious part of the onion—especially when it comes to quercetin content. Research from Duksung Women’s University in South Korea found that onion skins contain up to 45 times more quercetin than the inner layers. That’s a huge difference!

Instead of throwing them away, here’s how you can make the most of onion skins:

• Brew onion skin tea: Boil clean onion skins in water for a mild, slightly sweet tea loaded with antioxidants.
• Add them to soups, broths, or stews: Simmer onion skins in broths to extract quercetin, then remove them before serving.
• Dry and grind them into a powder: Use onion skin powder as a seasoning for salads, soups, or roasted vegetables.

Since quercetin is heat-stable, cooking onion skins won’t destroy their health benefits, making them an easy way to boost your nutrient intake.

Dr. Coucou Vitamin💊

Onions aren’t just for flavor—they’re nature’s medicine for your heart. Eating them raw maximizes allicin, which helps lower cholesterol and blood pressure. Cooking them preserves quercetin, a potent antioxidant that protects blood vessels from oxidative stress. And don’t forget about onion skins—they contain the highest concentration of quercetin! If you want cleaner arteries, better circulation, and long-term heart health, start incorporating onions into your daily meals. Experiment with raw, cooked, and skin-infused dishes and experience the benefits for yourself!