Onions, Garlic and Scallions Add Big Flavor and Health Benefits

Spicy, aromatic and full of flavor, onions, garlic and scallions are prized around the world for their culinary uses and health benefits, and now, new studies are validating their medicinal value. Together with leeks, shallots and chives, these are in the allium family of vegetables, which have been shown to help stimulate immune responses, inhibit blood clotting, battle cancer cells and viruses, and act as powerful antioxidants. Clearly there are impressive benefits to adding alliums to your day.

POTENT HEALTH PROMOTERS

According to Leo Galland, MD, internist and author of The Fat Resistance Diet, scientists believe components in alliums including allyl sulfer compounds and bioflavonoids may play an important role in reducing incidence of cancer and heart disease. A study from the National Cancer Institute found that eating 10 grams (approximately two teaspoons) or more of garlic, onions or scallions a day helped reduce the incidence of prostate cancer by about 50% compared with those who ate less than 2.2 grams a day. Previous studies have also shown allium vegetables may help reduce risk of stomach, colon, esophagus, endometrial and possibly breast cancer. Additionally, Dr. Galland noted that a study conducted at Case Western Reserve University found that garlic consumption was inversely associated with polyps (tumors) in the large intestine. Polyps, even though benign, can develop into cancer.

While a highly publicized clinical trial at Stanford University published last year found that garlic did not lower cholesterol in people whose levels were moderately elevated, another indicated that garlic produced more beneficial effects on cholesterol in women than in men. News reports of the trial with the negative finding failed to specify that the cholesterol-lowering effects of garlic may not be equal in all people. Dr. Galland pointed out that the trial included a large percentage of healthy people and may therefore have missed an effect that might have been seen if those studied were patients with diabetes or heart disease. Also, there is intense focus on the connection between cholesterol and heart disease, but it may be that the benefits of garlic in preventing heart disease are due to multiple factors other than just changes in cholesterol. In particular, clinical studies have shown that regular consumption of garlic has anti-hypertensive effects and may help prevent unhealthy blood clotting and decrease calcium deposits and the size of arterial plaque in coronary arteries.

HOW TO ADD ALLIUMS TO YOUR DAY

As part of a well balanced, nutritious diet, eating two teaspoons a day of garlic or two tablespoons of onions or scallions, chopped or crushed is recommended. When shopping, look for the freshest alliums and buy organic whenever you can. Onions should be very firm with an intact dry outer layer. For garlic, look for a fresh bulb with tightly packed cloves, preferably organic and grown in the US. Pick scallions, chives or leeks that are green and skip any that are wilted. Always soak your scallions or leeks in warm water and rinse well before using.

Chopped onions or garlic are the starting point for many cooked dishes, adding 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. While it is not known if heat affects the beneficial properties of alliums, some research suggests that cooking does not diminish the protective effects of leeks and onions. For a delicious and easy side dish, try this 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 (sea) salt and freshly ground black pepper. Cook until the onion turns soft and golden, which brings out its natural sweetness.

Source(s):  Daily Health News

Leo Galland, MD, is internationally recognized as a leader in the field of nutritional medicine. He is director of the Foundation for Integrated Medicine and author of  Power Healing (Random House).