Why you should eat more garlic and onions every day

In most kitchens, garlic and onions are staple ingredients that bring both flavour and aroma to dishes and salads.

Onions are used in making kachumbari, pilau, biryani, smokie, mayai pasua, and other snacks. Almost every dish is prepared with onions and garlic. However, what many people may not realise is that these vegetables are not just culinary essentials; they are powerful health boosters with a long history of medicinal use.

From improving immune function to supporting heart health, garlic and onions offer a wealth of benefits that go beyond taste.

Across cultures in the Mediterranean, Asia, and the Middle East, these ingredients are known for their flavour-enhancing properties as well as their numerous health benefits.

Nutrient-rich superfoods

They are nutrient powerhouses, packed with essential vitamins, minerals, and antioxidants.

Garlic is rich in manganese, vitamin B6, vitamin C, and selenium, while onions provide a great source of fibre, folate, and potassium.

They are low in calories, making them excellent additions to any healthy diet.

The real magic lies in their sulphur compounds, which contribute significantly to their health benefits. Garlic, in particular, contains allicin, a potent sulphur compound known for its powerful antibacterial, antiviral, and antifungal properties.

Boosting the immune system

Garlic is well known for its ability to enhance immune function. The allicin in garlic is not only responsible for its strong aroma, but also for its ability to fight off infections and help reduce the duration of illnesses, such as the common cold, flu, cough, and congestion.

Dr Eric Berg, a certified dietitian and nutritionist, emphasises that garlic’s immune-boosting effects can help your body fight infections and inflammation.

“Onions, too, contribute to immune health with their high levels of vitamin C and antioxidants. Regular consumption of onions can reduce inflammation and bolster the immune system, making them especially valuable during flu and cold seasons,” he said.

Supporting heart health

Both garlic and onion play a crucial role in heart health.

Studies suggest that garlic helps to lower blood pressure and reduce cholesterol levels, which are key factors in preventing cardiovascular diseases. The sulphur compounds in garlic help relax blood vessels, improving blood flow and reducing the risk of heart-related issues.

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Onions, particularly due to their high antioxidant content, help reduce inflammation and prevent plaque build-up in the arteries.

The flavonoid quercetin, found in onions, is especially effective in reducing blood pressure and protecting heart health.

Additionally, the fibre content in onions contributes to healthy cholesterol levels, further supporting cardiovascular function. Therefore, it is good to incorporate it into your salad.

Regulating blood sugar

For those managing diabetes or aiming to maintain stable blood sugar levels, garlic and onions can be valuable allies.

Garlic has been shown to have a blood sugar-lowering effect, helping prevent insulin resistance.

Onions, particularly red onions, contain quercetin, which has been linked to better blood sugar control.

Dr Eric Berg also highlights the important role garlic and onions play in detoxification.

“The sulphur compounds, especially in garlic, aid in phase one and phase two liver detoxification. This process converts harmful toxins into water-soluble particles that can be eliminated from the body. Thus, garlic and onion can play a critical role in helping your body eliminate toxins,” he says.

Berg says that onions are also packed with chromium, which helps manage blood sugar and can reduce the body’s need for insulin.

The biotin in onions is beneficial for hair and nail health, while vitamin B6 supports general metabolism. Onions are high in vitamin C, which benefits the immune system, and vitamin K, which helps with blood clotting in case of injury.

Dr Berg also points out that onions and garlic are rich in quercetin, a phytonutrient known for its antiviral properties.

This makes them especially helpful for flu symptoms, such as congestion, runny nose, and cough. In addition, quercetin has anti-inflammatory and antihistamine properties, making it beneficial for combating allergies.

Another unique benefit of onions and garlic is their ability to enhance the absorption of lycopene, a powerful antioxidant found in tomatoes. This can further support your immune system and heart health.

How to incorporate garlic and onion into your meals

While garlic and onion are typically used to add flavour to dishes, their health benefits can be fully unlocked with a few simple cooking tips. Here are some ways to incorporate them into your meals:

Soups and stews: Add chopped garlic and onions to soups, stews, and broths for a savoury base that enhances both flavour and nutrition.

Stir-fries: Garlic and onion are key ingredients in stir-fries, where their bold flavour complements a variety of vegetables, meats, and tofu, creating a health-packed dish.

Salads: Slice onions thinly and add them to fresh salads for a burst of flavour. You can also incorporate roasted garlic or garlic powder into salad dressings for an extra health boost.

Roasted vegetables: Roasting vegetables with garlic and onions brings out their natural sweetness while preserving their health benefits. Roasting is a great way to enjoy them without overcooking.

Garlic and onion paste: Blend garlic and onions into a paste and use it as a marinade for meats, fish, or plant-based proteins. This infuses dishes with both flavour and health benefits.

Dr Berg advises not to slice onions too thinly or cook them for too long, as overcooking can destroy many of their valuable nutrients.

He recommends cutting onions a little thicker and cooking them for a shorter time over low heat. This ensures that the nutrients remain intact while still enhancing the flavour of your dishes.

Garlic and onions are more than just flavour enhancers. They are powerful, nutrient-dense foods with numerous health benefits, from boosting the immune system to supporting heart health and regulating blood sugar levels.

By incorporating these vegetables into your daily meals, you can take advantage of their health-boosting properties while also enjoying the delicious flavours they bring to your dishes.

So, the next time you are in the kitchen, remember garlic and onion are not only your culinary go-to ingredients, but they are also key to a strong, healthy, and energised body.