We know that foods with intense flavor and those with intense color are loaded with anti-oxidants and other health-promoting micronutrients.

 The Allium family includes onions, garlic, leeks, scallions, shallots, and chives. All Alliums have intense flavor, and some, such as red and green onions, have intense color as well. The cell walls of Allium vegetables contain allicin, a sulfur derivative that is released with chopping or chewing, causing a sulfuric acid smell that brings tears to your eyes.

Health benefits of alliums in general

For centuries Alliums have been used in cooking throughout the world to add flavor. They have also been used in folk medicine in Europe and Asia, which doesn’t necessarily mean they work.  However, according to Dr. Greger, Joel Fuhrman, M.D., and others, studies have shown that Allium vegetables offer the following health benefits:

• In his book “How Not to Die,” Dr. Greger points out that researchers say “the inclusion of Allium vegetables in the diet is essential for effective dietary-based cancer-preventing strategies.”
• They kill cancer cells in the lab.
• They help prevent cancer of many kinds by detoxifying carcinogens and by inhibiting angiogenesis—the growth of new blood vessels necessary for propagation and spread of cancer cells.
• A large, multi-country study showed that people who consistently ate lots of Alliums over several years lowered colon cancer risk by 56 percent, ovarian cancer by 73 percent, esophageal cancer by 88 percent, prostate cancer by 71 percent, and stomach cancer by 50 percent.
• They have an anti-inflammatory effect, which helps prevent arthritis and decreases symptoms in those who have it.
• Their anti-inflammatory effect also lowers the risk of cardiovascular disease.
• They protect against DNA damage caused by radiation—for example in x-ray technicians.

Garlic in particular

• In his book “Eat to Beat Disease,” Dr. William Li notes that “studies offer clinical evidence that  garlic can strengthen our immune defense against everyday infections.” It helps prevent the common cold, lessens symptoms, and shortens the course by days. In Russia during WW2 garlic was called “Russian penicillin” because it was used to replace penicillin when the supply ran out.
• Study subjects who ate 800 mg. (1/4 teaspoon) of garlic powder daily had a 50 percent increase in artery function—the ability of arteries to dilate, improving blood flow.
• Daily garlic reduces cholesterol.
• Daily garlic intake reduces progression of atherosclerosis as measured by carotid IMT scan
• Daily garlic reduces systolic blood pressure (the upper number) by 7 points and diastolic (the lower number) by 5 points.
• Garlic has “blood-thinning” effects that can help prevent harmful clotting—because of that it should be stopped a week before elective surgery.
• One-quarter teaspoon of garlic daily has been shown to reduce percentage of body fat.

Cooking garlic diminishes its beneficial effects, so if you use it for medicinal reasons purposes, use fresh garlic cloves or 1/4 teaspoonful a day of the powdered form. Dr. Greger points out that garlic costs just pennies and there’s no reason to use expensive supplements. Do not apply garlic to your skin because if can result in burns.