Garlic and Onions: The Zesty Superfoods for a Healthier You!
Onions and garlic, often regarded as kitchen staples, do more than add flavor to our meals. These humble vegetables pack a powerful punch when it comes to health benefits. Rich in vitamins, minerals, and potent plant compounds, onions and garlic have been celebrated for centuries for their medicinal properties. From boosting the immune system to reducing the risk of chronic diseases, the health benefits of onions and garlic are as impressive as their culinary versatility. In this article, we’ll explore how these flavorful bulbs can enhance your well-being and why they deserve a prominent place in your diet.
Onions and garlic belong to the Allium family of vegetables. Members of this family contain similar amounts of numerous nutrients. They include several bioactive ingredients, including flavonoids (natural plant molecules with antioxidant qualities) and other sulfur-containing components1.
As for the sulfur-containing components, Alliin is the major one in garlic, and isoalliin is most predominant in onions. These compounds are precursors to biologically active compounds. When these vegetables are crushed, chopped, or chewed, an enzymatic reaction occurs that converts the substances to highly reactive compounds, responsible for the distinctive flavors and odors of Allium vegetables1.
Regarding flavonoids, onions pack a powerful punch, contain over 25 different flavonoids, and are one of the richest sources in our diets. One of these flavonoids is quercetin, which is associated with multiple health benefits, including heart health and protection against oxidative stress. To get the most benefit of this potent antioxidant, here are a couple of tips:
1.) Choose the correct type of onion. Red onions contain the most quercetin. Yellow onions and shallots also contain quercetin but to a lesser extent.
2.) Don’t over peel your onions. Quercetin is highly concentrated in the outer layers of the peel. The first two to three layers contain the most, so be careful only to peel the paper-thin covering2,3.
Next, let’s look at what health benefits they are responsible for. Starting with the flavonoid, quercetin, it has numerous cardioprotective properties in cardiovascular disease. It has been shown to dilate arteries, thereby reducing blood pressure. It also prevents changes in the heart, kidney, and blood vessel cells due to oxidative stress. Finally, it lowers LDL cholesterol levels and various other inflammatory substances and prevents lipid molecules from sticking together and forming plaques4.
In addition, the sulfur-containing compounds in onions and garlic alter the biological behavior of precancerous cells and tumors, lowering cancer risk. A 2015 review provides compelling evidence that these components have beneficial effects on all stages of cancer development and progression. For example, they inhibit the formation of dietary carcinogens that can lead to cancer. If exposed to various carcinogens, the sulfur compounds can block multiple mechanisms leading to tumor formation. Finally, they can suppress the growth of a wide variety of cancer cells by slowing their cell cycle and inducing apoptosis, or cell death1.
Research has also demonstrated that compounds in both onions and garlic have antimicrobial properties. Some possible mechanisms have been identified, although much of this information is still new and being investigated. Quercetin can alter the structure and function of bacterial cells. As a result, it has inhibited many harmful bacteria such as Salmonella enterica, Escherichia coli, Pseudomonas aeruginosa, Staphylococcus aureus, and Aspergillus. Specific sulfur-containing components of garlic have also demonstrated encouraging outcomes. Garlic, for instance, has been shown to have some value in inhibiting the growth of Helicobacter pylori, the bacteria commonly responsible for stomach ulcers and infections of the stomach lining5. While onions and garlic should never replace antibiotics in cases of true and severe infections, this research shows promise in using these foods as a preventative measure and an added benefit for those more susceptible to infection. With minimal to no side effects, adding these foods to our diets can provide significant health benefits and delicious flavor!
Now that we know the health-promoting compounds, how they work, and what they do, let’s discuss how to get more of these in our diets. Of course, onions and garlic can be purchased in practically every grocery store, but growing these vegetables yourself can be equally enjoyable. I have never grown these vegetables myself. However, I plan to do this in the coming years, so researching the proper way to do this has been beneficial and I hope to impart some of what I learn for others to use as well.
Both onions and garlic can be planted in the spring or fall. For higher yields, fall planting is recommended. The ideal planting conditions are in raised beds or the ground with at least 8 to 12 inches of soil. During the growing season, ensure the soil stays moist; dry soil will impede growth, produce smaller bulbs, and yield less6.
If you don’t have room for a large vegetable garden in your yard or space, don’t fret! Onions and garlic can also be planted in containers. The Allium family includes green onions and chives, which may be cultivated in small spaces. Chives will grow in a small pot with soil, and, believe it or not, green onions will grow in your kitchen with only a jar full of clean water and exposed to the sun. If you purchase green onions from the store or farmers market, ensure the white roots are still attached, stick them in a jar with some water, and watch them continue regrowing as you use them!
In conclusion, garlic and onions are potent allies in promoting good health. These versatile ingredients are loaded with vital minerals, antioxidants, and compounds that prevent infection, improve cardiovascular health, and fight cancer. By incorporating garlic and onions into your daily diet, you can enjoy their numerous health benefits while adding depth and flavor to your meals. Embrace these natural powerhouses to enhance your overall wellness and vitality. Have fun while enjoying these vegetables by trying your hand at growing them yourself.
1.) Nicastro HL, Ross SA, Milner JA. Garlic and onions: their cancer prevention properties. Cancer Prev Res (Phila). 2015 Mar;8(3):181-9. doi: 10.1158/1940-6207.CAPR-14-0172. Epub 2015 Jan 13. PMID: 25586902; PMCID: PMC4366009.
2.) Fuhrman, J. (2022, March 11). How garlic and onions promote cardiovascular health. Dr. Fuhrman. https://www.drfuhrman.com/blog/184/how-garlic-and-onions-promote-cardiovascular-health?srsltid=AfmBOooSD0tBXnBtpOuFl84yYHzxCK_bIsd5M4kVMYFJCBLkTNy_2UN-
3.) Knudsen, M. (2020, October 13). What makes onions so healthy? it’s quercetin – metagenics blog. Metagenics Blog. https://blog.metagenics.com/post/2020/08/26/what-makes-onions-so-healthy-its-quercetin/
4.) Nazari-Khanamiri, F., & Ghasemnejad-Berenji, M. (2023). Quercetin and heart health: From molecular pathways to clinical findings. Journal of Food Biochemistry, 2023, 1–9. https://doi.org/10.1155/2023/8459095
5.) Qi W, Qi W, Xiong D, Long M. Quercetin: Its Antioxidant Mechanism, Antibacterial Properties and Potential Application in Prevention and Control of Toxipathy. Molecules. 2022; 27(19):6545. https://doi.org/10.3390/molecules27196545
6.) McCormack, J. (n.d.-a). Southern exposure seed exchange, saving the past for the future. Southern Exposure Seed Exchange. https://www.southernexposure.com/garlic-and-perennial-onion-growing-guide/
