When it comes to improving our health, many of us imagine strict diets, costly supplements, or exotic foods that feel far removed from our everyday lives. Yet, some of the most powerful tools for better health are already in our kitchens, embedded in our traditions, and accessible to all. The onion, a humble and unassuming ingredient, is one such tool. For Black Americans, who face disproportionately higher rates of chronic illness, the onion offers more than just flavor — it provides an opportunity to take control of our health through simple, intentional choices.
Black Americans are disproportionately affected by chronic conditions like heart disease, diabetes, and certain cancers. These disparities stem from systemic inequities, limited access to affordable, nutritious foods, and underlying genetic predispositions. While there is no single solution to these challenges, the onion is a nutrient-dense, affordable food that can make a real difference when incorporated into a balanced diet.
One of the most pressing health concerns in the Black community is heart disease, the leading cause of death among Black Americans. High blood pressure, often called “the silent killer,” is a significant risk factor. Onions are rich in quercetin, a powerful antioxidant that lowers blood pressure, reduces inflammation, and improves cholesterol levels (1). For those seeking ways to support cardiovascular health, adding onions to their diet is an easy, affordable, and effective step.
Diabetes is another condition that disproportionately affects Black Americans, with nearly 15% of the community living with this disease (2). Onions have shown promise in helping regulate blood sugar levels. Sulfur compounds in onions, such as S-methylcysteine, improve insulin sensitivity and help stabilize blood glucose levels (3). For those managing diabetes or at risk of developing it, onions can provide natural support in maintaining better control of blood sugar levels.
Cancer is yet another health disparity faced by Black Americans, who are more likely to develop and die from certain cancers, such as colorectal and prostate cancer (4). Onions are packed with compounds like organosulfur molecules and flavonoids, which have been studied for their cancer-fighting properties (5). These compounds may slow the growth of cancer cells and promote the body’s natural ability to eliminate harmful cells. While onions alone are not a cure, their protective properties can complement a healthy lifestyle and reduce the risk of certain cancers.
In addition to fighting disease, onions are vital in supporting overall wellness. They are rich in vitamin C, which strengthens the immune system, and contain antimicrobial properties that help the body combat infections (6). In the wake of the COVID-19 pandemic and other health crises, supporting immune health has become more critical than ever, especially for Black Americans who have been disproportionately affected by severe illness.
Beyond their nutritional value, onions offer an affordable solution in the face of economic inequality, which has limited access to healthy foods in many Black communities. Onions are inexpensive, widely available, and versatile, making them a practical choice for any budget. Whether sautéed in collard greens, simmered in gumbo, or sliced fresh into a salad, onions are a staple that elevates both flavor and nutrition in traditional dishes.
Incorporating onions into our diet is also a way of honoring our cultural heritage. African American cuisine has long relied on onions as a base for many iconic dishes, connecting us to the flavors and traditions of our ancestors. By embracing onions, we celebrate our roots while prioritizing our health, meaningfully blending the past with the present.
The onion may seem like a small addition to our plates, but its impact on our health can be profound. For Black Americans, who deserve long, healthy, vibrant lives, small changes like eating more onions can serve as an empowering step toward greater well-being. Health disparities require large-scale solutions, but we must not overlook the everyday choices we can make to protect ourselves and our families.
The next time you slice an onion for Sunday dinner or caramelize one to add depth to a dish, remember that you are doing more than cooking. You are nourishing your body, supporting your health, and contributing to a legacy of wellness for future generations. Let’s reclaim our health, one onion at a time.
Food is medicine. And the onion, in all its humble glory, deserves a place on every plate.
References:
- Slimestad R, Fossen T, Vågen IM. Onions: A source of unique dietary flavonoids. Journal of Agricultural and Food Chemistry. 2007;55(25):10067-10080.
- Centers for Disease Control and Prevention (CDC). National Diabetes Statistics Report 2022. Available at: https://www.cdc.gov/diabetes/.
- Augusti KT. Therapeutic values of onion (Allium cepa L.) and garlic (Allium sativum L.). Indian Journal of Experimental Biology. 1996;34(7):634-640.
- American Cancer Society. Cancer Facts & Figures for African Americans 2022-2024. Available at: https://www.cancer.org/.
- Griffiths G, Trueman L, Crowther T, Thomas B, Smith B. Onions—A global benefit to health. Phytotherapy Research. 2002;16(7):603-615.
- Bengmark S. Impact of nutrition on ageing and disease. Current Opinion in Clinical Nutrition & Metabolic Care. 2006;9(1):2-7.
