Garlic and Onions and Leeks, Oh my!

Garlic and Onions and Leeks, Oh my!

It isn’t fair to stereotype these wonderful foods as doing nothing more that causing bad breath. There is so much more to these foods than that. Oh, there are more beautiful and more tasty foods out there, but do they really deliver the nutrients as well as this root-based vegetable family? With 1,200 onion varieties in the world, I guess it isn’t such a small family.

Onions are especially valued for their quercetin. This is a powerful antioxidant, rendering harmful compounds unable to cause their damage to human cells. This is why they help our body fight cancer. Quercetin has also been found helpful in lessening allergy symptoms. Onions possess other nutrients such as vitamin C, B6, potassium and manganese.

Research has also uncovered that onions may help alleviate the symptoms of upper respiratory infections. Lowering the risk of osteoporosis is another possible benefit from onions. If the strong flavor of onions decreases your intake of onions, you’ll be relieved to learn that cooking does not affect the flavonoid (including quercetin) or phenol compounds in these wonderful vegetables.

Leeks are related to onions and wonderful too. They are also high in the flavonoids quercetin and kaempferol, making them good antioxidant additions to the diet. They are also high in vitamin C and K, as well as manganese.

Garlic is just plain a superstar. It too is high in manganese, and a good source of vitamin C and vitamin B6. It also contains phytochemicals (chemicals that come from plants) and some of the benefits aren’t available until the garlic is crushed and allowed to sit for ten minutes before being eaten. Garlic also has strong antimicrobial properties, helping to kill bacteria, viruses and even fungi and parasites! Its anti-inflammatory effect makes it a potential aid in treating asthma and allergies. As if that isn’t enough, it can help lower blood pressure and decrease blood clot formation.

All three of these root vegetables (or are they herbs?) have been linked to cholesterol lowering as well. If you add that to the other vitamins in them, and consider their very low calorie content, surely they’ll start to look pretty beautiful. If you like to garden, all three are easy to grow as well. Enjoy these white roots and add all three to your diet on a regular basis.

References:  Tonia Reinhard, Super Foods, the Healthiest Foods on the Planet, 2nd edition. New York:  Firefly Books, 2014.

Dr. Don Colbert, Eat this and Live!  Lake Mary, FL:  Siloam, A Strang Company, 2009.

This information is not intended to replace the care of your Primary Care Provider.

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