Garlic and onions have wonderful health benefits but they also have “hidden” health benefits that can be accessed with a little planning.
ONION: These fantastic bulbs come in white, red, and yellow and are associated with reducing the risk of heart disease, lowering cholesterol levels and reducing blood pressure. Much of this is because of the sulfur containing phytonutrient allyl propyl sulfoxide (which is the cause of the smell and tearing eyes). Studies show the stronger the smell, the more healthy nutrients. Onions also have a high concentration of quercetin which has anti-inflammatory benefits, as well as chromium to help balance blood sugar levels. Other wonderful nutrients include vitamin C, dietary fiber, manganese, molybdenum, B6, tryptophan, folate, potassium, phosphorus, copper, the carotenoidsbeta carotene, lutein, and zeaxanthin, the flavonoids isorhamnetin, kaempferol, and phytosterols.
To get the most health benefits from onions, let themsit for 5-10 minutes after cutting and before cooking or eating. The sulfur containing phytonutrient alliin and the enzyme alliinase are separated in onion’s cell struture when whole. Slicing, chopping, or dicing the onion ruptures the cells and releases the alliin and alliinase allowing them to mingle and form a powerful new compound called thiopropanal sulfoxide to increase the onion’s health promoting benefits. The finer the cut, the more extensive the transformation of the sulfur compounds.
Allicin also gives onions it’s pungent aroma and is what makes the eyes tear. The stronger the smell and the more you cry when cutting, the better for your health.
GARLIC: This is an amazing bulb that has been used for both culinary and medicinal purposed for centuries. It has a hot taste as well as a subtle sweetness, adding great flavor to any savory dish. It is a rich source of many vitamins and minerals such as manganese, B6, vitamin C, tryptophan, selenium, calcium, phosphorus, copper, B1, protein, as well as the carotenoids lutein and zeaxanthin. It also contains a unique sulfur compound, allicin which promotes antioxidant activity and functions as a powerful antibacterial and antiviral.
Again, to get the most health benefits from garlic, let it sit for 5-10 minutes after cutting and before cooking or eating. The alliin and the enzyme alliinase are separated in garlic’s cell struture when whole. Cutting or pressing the garlic ruptures the cells and releases the alliin and alliinase allowing them to mingle and form a powerful new compound called allicin which is a phytonutrient adding to garlic’s health promoting benefits. The finer the chopping, mincing, pressing, or dicing, the more allicin may be produced. Allicin also gives garlic it’s pungent smell and “bite”. The stronger the smell, the better for your health.
Careful when cooking both onions and garlic as some of the enzymes will be denatured at 158 degrees Fahrenheit. Expose them to as little heat as possible and for as short of time period as possible (less than 15 minutes). This will keep the phytonutrients active. Research has shown that when crushed garlic was heated, it’s ability to inhibit cancer development in animals was blocked; but, when chopped garlic was allowed to sit for 10 minutes before heating the anticancer activity was preserved.
Final tip: to remove the odor of garlic from your fingers, rub them on a stainless steel bowl or spoon under cold running water. Although, in many country’s the sign of a fabulous cook is the aroma of their hands . . . so dice, chop, press, crush, slice, mince, and cut with abandon to enjoy all the benefits of garlic and onions.
At The Right Plan, individual lifestyle and nutrition needs are evaluated. There is no "right food" for everyone. With nutrition counseling your individuality will be respected in order for you to get healthy from the inside out.