Surprising Health Benefits Of Garlic And Onions

When talking about aromatic onions and garlic, we might as well get right to the question:

Would you be willing to smell a little worse to feel a little better?

Of course, for fans of these vegetables, the answer is a resounding "yes."

Since ancient times, onions, garlic and scallions have been prized around the world for their culinary uses. Because of their durability, onions have been shipped and traded across long distances. According to a study from the UK, when it comes to horticultural crops, onions are the second most important after tomatoes.

Now scientists from the U.S., England, France, Italy and other countries are confirming the outstanding health benefits of allium vegetables such as onions, garlic and scallions. Research has looked at how these vegetables help to facilitate detoxification and act as powerful antioxidants, stimulate immune responses and reduce inflammation.

Learn more: Garlic -- Know What Herbs Do What

What Makes Onions and Garlic Special?

Some scientists believe the components in onions and garlic called allyl sulfides and bioflavonoids may be key to the research observations of generally lower incidence of cancer and heart disease in people who consume large amounts of garlic and onions, compared with those who eat less.

Nutritional Support for Cancer Prevention

A study from the National Cancer Institute found that eating 10 grams (approximately two teaspoons) or more of garlic, onions or scallions a day was associated with a statistically significantly lower risk of prostate cancer for the participants in the study.

A study conducted at Case Western Reserve University indicated that garlic may help reduce the occurrence rate of pre-cancerous tumors (polyps) in the large intestine.

Garlic and Onions for Detoxification

Many cancers are thought to be caused by damage to DNA, often induced by environmental toxins. A study conducted at the Fred Hutchinson Cancer Research Center in Seattle found that eating a teaspoon of fresh garlic and a half cup of onions per day increases the levels of a key enzyme for removing toxins in the blood cells of healthy women. The authors of this study believed that men would require a higher dose on average for the same effect, because of their larger body size.

Read Why You Need to Detoxify 24 Hours a Day

Another study, conducted in Scotland, found that eating sautéed onions increases the resistance of the blood cells to DNA damage.

Garlic and Cholesterol

While a highly publicized clinical trial at Stanford University found that garlic did not lower cholesterol levels in healthy people with moderately elevated cholesterol, previous studies have indicated that garlic is more likely to produce beneficial effects on cholesterol in women than in men, and in patients with diabetes or heart disease than in healthy individuals.

News reports of this negative trial failed to recognize that the cholesterol-lowering effects of garlic are not the same for all people and that any trial containing a large percentage of healthy men could miss an effect that might be found if the people studied were patients with diabetes or heart disease.

In addition, while there is so much focus on the connection between cholesterol and heart disease, the benefits of garlic in preventing heart disease are probably due to factors other than changes in cholesterol.

In particular, clinical experiments have shown that regular consumption of garlic decreased calcium deposits and the size of arterial plaque in coronary arteries, prevented unhealthy blood clotting and improved the circulation of the subjects who were studied.

How to Add Garlic and Onions Your Day

The minimum effective amount is generally two teaspoons a day of garlic or two tablespoons of onions or scallions, chopped or crushed.

When shopping, look for the freshest bulbs. Onions should be very firm with an intact outer layer. For garlic, look for a bulb with tightly packed cloves. Pick scallions that are bright green and skip any that are wilted.

In the kitchen, chopped onions or garlic are the starting point for many cooked dishes. They also add robust flavor to main courses, soups and omelets. A sprinkle of chopped scallions or chives makes a perfect garnish to add flavor to dips, sandwiches, salads and grilled dishes. Cooking does not diminish the protective effects of garlic, onions or other alliums.

Caramelized Onion

For a savory side dish my son Jonathan Galland wrote this simple recipe for caramelized onion.

Simply slice one large onion and sauté slowly in a half teaspoon of olive oil on medium heat, stirring frequently. Season with salt and freshly ground black pepper. Cook until the onion turns soft and golden, which brings out the natural sweetness. For more delicious ways to enjoy onions and garlic, visit www.fatresistancediet.com.

I hope you enjoy the healthy pleasure of onions and garlic now and throughout the year.

Now I'd like to hear from you:

Do you enjoy onions or garlic?

Where do you shop for them?

How do you usually eat onions or garlic?

Please let me know your thoughts by posting a comment below.

Best Health,

Leo Galland, M.D.

Important: Share the Health with your friends and family by forwarding this article to them, and sharing on Facebook.

Leo Galland, MD is a board-certified internist, author and internationally recognized leader in integrated medicine. Dr. Galland is the founder of Pill Advised, a web application for learning about medications, supplements and food. Sign up for FREE to discover how your medications and vitamins interact. Watch his videos on YouTube and join the Pill Advised Facebook page.

References and Further Reading

J Natl Cancer Inst. 2002 Nov 6;94(21):1648-51. "Allium vegetables and risk of prostate cancer: a population-based study." Hsing AW, Chokkalingam AP, Gao YT, Madigan MP, Deng J, Gridley G, Fraumeni JF Jr. Division of Cancer Epidemiology and Genetics, National Cancer Institute, Bethesda, MD 20892-7234, USA.

Eur J Nutr. 2000 Oct;39(5):213-23. "Absorption and DNA protective effects of flavonoid glycosides from an onion meal." Boyle SP, Dobson VL, Duthie SJ, Kyle JA, Collins AR. School of Pharmacy, The Robert Gordon University, Schoolhill, Aberdeen, Scotland.

J Nutr. 2001 Mar;131(3s):1027S-31S. "A historical perspective on garlic and cancer." Milner JA. Nutrition Department, The Pennsylvania State University, University Park, PA 16802, USA.

Environ Mol Mutagen. 2009 Apr;50(3):247-65. "Biological properties of garlic and garlic-derived organosulfur compounds."Iciek M, Kwiecień I, Włodek L. Chair of Medical Biochemistry, Jagiellonian University, Medical College, Kraków, Poland.

Crit Rev Food Sci Nutr. 2009 Jun;49(6):538-51. "Garlic: nature's protection against physiological threats." Butt MS, Sultan MT, Butt MS, Iqbal J. National Institute of Food Science and Technology, University of Agriculture, Faisalabad, Pakistan.

Environ Health Perspect. 2001 Sep;109(9):893-902. "Allium vegetables and organosulfur compounds: do they help prevent cancer?" Bianchini F, Vainio H. Unit of Chemoprevention, International Agency for Research on Cancer, Lyon, France.

Amino Acids. 2011 Jun;41(1):103-12. Epub 2010 Mar 6. "Allyl sulfur compounds and cellular detoxification system: effects and perspectives in cancer therapy." Melino S, Sabelli R, Paci M. Department of Sciences and Chemical Technologies, University of Rome "Tor Vergata", Italy.

J Agric Food Chem. 2007 Dec 12;55(25):10067-80. Epub 2007 Nov 13." Onions: a source of unique dietary flavonoids." Slimestad R, Fossen T, Vågen IM. PlantChem, Saerheim Research Centre, N-4353 Klepp station, Norway.

Phytother Res. 2002 Nov;16(7):603-15. "Onions--a global benefit to health."
Griffiths G, Trueman L, Crowther T, Thomas B, Smith B. Department of Plant Genetics and Biotechnology, Horticulture Research International, Wellesbourne CV35 9EF, UK.

Full Text: "Diet and Inflammation" Leo Galland, MD, Nutr Clin Pract December 7, 2010 vol. 25 no. 6 634-640

Power Healing: Use the New Integrated Medicine to Cure Yourself. Leo Galland, 384 pages, Random House, (June 1, 1998)

Recipe by Jonathan Galland from The Fat Resistance Diet © 2005 Leo Galland, M.D., Reprinted by permission of the author.

Superimmunity for Kids : What to Feed Your Children to Keep Them Healthy Now, and Prevent Disease in Their Future, Leo Galland with Dian Dincin Buchman, Dell (August 1, 1989)

This information is provided for general educational purposes only and is not intended to constitute (i) medical advice or counseling, (ii) the practice of medicine or the provision of health care diagnosis or treatment, (iii) or the creation of a physician--patient relationship. If you have or suspect that you have a medical problem, contact your doctor promptly.

EDITOR'S NOTE: Check out this video from Prevention Magazine on the health benefits of garlic:

 

 

 

Follow Leo Galland, M.D. on Twitter: www.twitter.com/Pilladvised/

Comments

[Lellie]

01:56 PM on 07/28/2011

Garlic also thins the blood. That's why patients about to undergo surgery will be told not to eat garlic for a period of time before an operation... because it's a blood thinner!

Why we're not simply told to eat lots of garlic to trevent heart attacks instead of the "aspirin a day" thing, I don't know. Wait...I guess we all know, don't we... garlic doesn't come from a lab or require a prescription.

[jtsmadnow]

11:03 PM on 07/24/2011

garlic is a super food unless you have ibs . then its hell . just a word of advice from experiance from several ibs people i know . its accually better to slice and crush the garlic and let it stand for about 2 hours and then tape several smashed peices to the bottom of your feet while ya sleep . or in the daytime . in about 1 1/2 hours you will smell and taste the garlic in your lungs and smeel it on your body . that means it has entered your blood stream and bypassed your intestines . good for ibs .

[nnhennessy]

10:48 PM on 07/24/2011

Nancy comes to ask you - I had heard you can take garlic pills for the same effect as garlic.
some people just can't tolerate the taste of garlic, let alone eat by the tsp. fulls.
Are there garlic pills?

[Deli]

12:34 PM on 07/24/2011

Are they still good for you after cooking? I always feel like I am killing the goodness.

[Ferruccio Germani]

08:19 PM on 07/23/2011

Does the garlic have to be fresh or can it be garlic powder bought in containers in the grocery store?

[msd7733]

04:09 PM on 07/23/2011

Garlic is great birth control as well.

[hikemaroonbells]

03:41 PM on 07/23/2011

I love to roast whole heads of garlic in the oven. Take a chunk of warm bread, spread on some goat cheese, squeeze several cloves of garlic, enjoy enjoy enjoy, & wash it down with a nice red wine.

[Karl Wilder]

03:31 PM on 07/23/2011

How can you not eat them? They are the basis of so many different things. From China to Italy there are reams of recipes that begin with onion and garlic.

[adika3z]

03:02 PM on 07/23/2011

yes garlic and onion are the best healthly vegetables

[lydatarz]

02:37 PM on 07/23/2011

Does anyone know if garlic "capsules" are beneficial? I've seen advertised that these are odorless. Sometimes, it's not appropriate to be in public after consuming garlic, especially if you have to deal with people for a living.

[lamk]

01:43 PM on 07/23/2011

I have always enjoyed adding garlic to many dishes. You can make a great garlic and yogurt dip. I sometimes just mince up garlic, let the air hit it 10 min or so add it to some plain yogurt and eat it.

[Mary Thompson]

12:53 PM on 07/23/2011

I ate wild onion growing in the fields when I was young. Still love it!

[bunny10]

12:33 PM on 07/23/2011

While I am still a proponent of garlic I do doubt many of the claims. I have cooked with natural raw garlic for years. Almost everything I cook has lots of it. I also eat a lot of salads with garlic, scallions olive oil and either lemon or apple cider vinegar. I used to eat meat sparingly but prefer to abstain now.
I am not a couch potato. I have ulcerative colitis which seemed to have reared its ugly head for years as IBS, had very high cholesterol LDL, have fibromyalgia and arthritis and ultimately had a heart attack which revealed blocked arteries and artherosclerosis (hardening of th arteries)...so even though I ate the recommended garlic and the Mediterranean diet most of my life...It didn't stop my health problems. I wouldn't tell people not to eat garlic and healthy vegetables baut I would also tell them ot be complacenent that this is a cure or prevent all. Genetics has a lot to do with it.

[emsgmp]

12:27 PM on 07/23/2011

I like to cook onions the same way you would bake a potato. Wrap it up in aluminum foil and put it in the oven or on the barbecue or throw it into a campfire. Takes less time than a potato of the same size.
Comes out delicious.

[billtstrong]

11:43 AM on 07/23/2011

I like this article. I take garlic in supplements. But I like green onions (scallions or spring onions, as some people call them). Try a whole wheat sandwich with very low sodium tuna, veggionaise, smart balance butter, and chopped green onions. It seems to satisfy my appetite the same as a high sodium "healthy" fast food burrito, but with less than half the sodium.