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The benefits of garlic and onions

Onion and garlic are common seasonings in many cuisines and impart a pungent, spicy flavor to food. However, these vegetables do more than just enhance flavor. Numerous health benefits, including lower cholesterol, blood pressure, and cancer risk, have been linked to eating them.

The family of allium vegetables, which also includes leek, scallion, shallot, and chive, is responsible for the prevention of cancer. Onion and garlic are members of this family. According to a study published in Cancer Prevention Research in March 2015, alliums have been used for their culinary and medicinal properties for more than 4,000 years. In ancient texts from Rome, China, Egypt, India, and Greece, allium vegetables like onion and garlic have been used for medicinal purposes.

VIDEO OF THE DAY According to Cancer Prevention Research, eating vegetables with alliums has been linked to a lower risk of cancer, particularly gastrointestinal cancer. Mechanistic studies, which focus on administering prepared extracts of allium vegetables and the effects of individual sulfur-containing compounds found in these vegetables, provide the majority of the evidence supporting this link.

Allium vegetables, according to Oregon State University, are the human diet's richest sources of organosulfur compounds. Some of garlic's potential health benefits and aroma are thought to be due to these compounds. These findings regarding allium vegetables and cancer are supported by an umbrella review published in Food Science and Nutrition in August 2019. The most beneficial cancer-related outcome was demonstrated for gastric cancer, indicating that allium vegetables may be beneficial for cancer prevention.

Other Health Benefits Eating onions and garlic has also been linked to a number of other health benefits, including lowering the risk of cancer. Garlic is the subject of astonishingly more research than the other vegetable. For instance, the Food Science and Nutrition umbrella review on the consumption of allium vegetables found a number of strong connections between the health outcomes of eating garlic.

For instance, both healthy patients and those with high cholesterol saw significant reductions in total cholesterol when they consumed this flavorful vegetable for more than eight weeks. According to the same review, garlic consumption decreased both systolic and diastolic blood pressure in hypertensive individuals and reduced fasting blood glucose in diabetics.

Last but not least, this review also found that eating garlic reduced body inflammation, specifically the inflammatory marker C-reactive protein. Including garlic in your diet could be a safe and simple way to achieve your goals of lowering cholesterol, blood pressure, or inflammation in your body.

Advertisement According to the same review, onion and garlic share many characteristics, including the presence of flavonoids and polyphenols, which are antioxidant-rich plant compounds that may assist in preventing degenerative diseases. In one of the studies included in this review, onion flavonoids appeared to prevent colorectal cancer and reduce hyperlipidemia, which is a blood condition characterized by high levels of fat particles.

Nutrition from Onion and Garlic You can increase your sandwich's vitamin and mineral content without significantly increasing its calorie content by simply adding one slice of onion to it. The USDA claims that one large slice of raw onion has just 15 calories, no cholesterol, and almost no fat. Additionally, this serving contains:

0.42 grams of protein, 0.65 grams of fiber, 1.61 grams of sugar, 8.75 milligrams of calcium (0.9 percent of your daily value), 11 milligrams of phosphorous (1.1 percent of your daily value), 55.5 milligrams of potassium (1.6 percent of your daily value), 2.81 milligrams of vitamin C (4.7 percent of your daily value), and 7.22 micrograms of folate (1.8 percent of your daily value) The United States Department of Agriculture (USDA) claims that three cloves of garlic have only 13 calories, no cholesterol, and only 0.05 grams of fat. Additionally, this serving contains:

0.57 grams of protein, 0.19 grams of fiber, 0.09 grams of sugar, 16.3 milligrams of calcium (1.6 percent of the recommended daily value), 13.8 milligrams of phosphorous (1.4 percent of the recommended daily value), 36.1 milligrams of potassium (1% of the recommended daily value), 1.28 micrograms of selenium (1.8 percent of the recommended daily value), and 2.81 milligrams of vitamin C (4.7 percent of the recommended daily value) ADVERTISEMENT As The Food and Drug Administration states that healthy nervous system function, hormone secretion, muscle contraction, blood clotting, and the formation of bone and teeth all require calcium, which is abundant in garlic and onions. Vitamin C, which is important for a healthy immune system, wound healing, and the production of collagen and connective tissue, is also abundant in garlic and onions.

Onion and garlic are used in numerous recipes online, both as main ingredients and as seasonings. We adore this "Baby Arugula, Fig Jam & Caramelized Onion Pizza" recipe because it uses garlic as a seasoning and sweet caramelized onions as the main topping. This recipe is ideal if you are lactose intolerant and are in the mood for a savory pizza because it does not contain cheese.

Roasted vegetables of all kinds go well with garlic in particular. For instance, all you need to make this delicious and simple roasted garlic cauliflower recipe from LIVESTRONG.com are two cloves of garlic, salt, pepper, and olive oil. For an additional burst of flavor, sprinkle the dish with a herb of your choice, such as parsley, rosemary, or thyme.

Garlic is generally safe to eat, but there have been reports of mild side effects. Bad breath and body odor are the most frequently reported side effects of eating garlic and taking garlic supplements, according to Oregon State University. Constipation, nausea, flatulence, diarrhea, and vomiting have also been reported by some people.

Consuming garlic in particular forms may also cause some medications to react differently. Garlic consumption may interact with a number of medications, including birth control pills, nonsteroidal anti-inflammatory drugs, blood thinners, HIV/AIDS medications, and others, according to Penn State Health Milton S. Hershey Medical Center. To ensure your safety, consult your doctor before taking garlic supplements or increasing your intake.

The onion's tear-jerking odor may be your biggest risk when eating it. The Food Science and Nutrition umbrella review indicates that eating them has not been associated with any significant adverse effects. We hope that including these two delicious vegetables in your diet will be enjoyable for you; They clearly have the potential to improve your health.

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