The history and uses of these pungent bulbs go back a long way. In the Bible, the Children of Israel who have been liberated from Egypt complain to Moses about the lack of good food in the desert, reminiscing specifically<\/a> about leeks, onion, and garlic.\u00a0<\/p>\n Garlic has been used since the dawn of recorded history; archeologists have discovered bulbs in Egyptian pyramids and ancient Greek temples. (I can just imagine Howard Carter and his expedition uncovering King Tutankhamun\u2019s tomb<\/a> in 1922, seeing all those gold treasures, and getting excited by a mummified bulb: \u201cSay, old chap, can you pass the hummus? I believe there\u2019s some garlic here that would do it a treat.\u201d)<\/p>\n Ancient Egyptian, Greek, Roman, Chinese, and Indian medical texts describe the healing uses of garlic.<\/p>\n Throughout recorded history, garlic and its extracts have been used to treat various conditions, including<\/a> leprosy, deafness, earaches, gastrointestinal problems, parasitic infections, and fevers.<\/strong> (Perhaps one of its most well-known uses, though, is repelling vampires!)\u00a0<\/p>\n It was also one of the earliest interventions<\/a> used in historical epidemics, such as cholera, typhus, dysentery, and influenza. During the 1918 Spanish flu pandemic, it\u2019s said that people wore necklaces of garlic<\/a> around their necks to ward off the virus.\u00a0<\/p>\n Today, garlic is most popular as a spice or seasoning for food with a strong aroma and flavor.\u00a0<\/p>\n When you buy or eat garlic, it\u2019s usually just the clove or bulb. But did you know you can also eat the green shoots (called scapes) that grow off the cloves?\u00a0<\/p>\n Garlic is available in whole bulb form, in cloves, as a paste, minced, or ground into garlic powder<\/a>. It’s delicious in many savory recipes, such as pasta dishes, stews, sauces, and marinades.<\/p>\n Onions may be a commonplace household staple today, but people treated them with reverence in the past.\u00a0<\/p>\n Ancient Egyptians viewed onions as sacred<\/a>. They even buried pharaohs with them, believing their round shape and internal rings symbolized eternity. In the Middle Ages, onions were used<\/a> as currency to pay for goods and rent.\u00a0<\/p>\n Many ancient healing modalities recognized<\/a> the power of onions. Perhaps informing their reverence for the bulbs, ancient Egyptians utilized onions’ antimicrobial and anti-inflammatory properties.<\/strong> Traditional Chinese medicine practitioners also prescribed onion tea for various ailments like digestive diseases, viruses, and arthritis.<\/p>\n Today, science has validated many of these practices. Both onions and garlic have been found to have cancer-prevention properties<\/a>, especially for colorectal cancers.<\/p>\n Onions come in a variety of colors like white, yellow, and purple, as well as different sizes, and they have a wide range of cooking uses, too.<\/strong> They can be used as a base for soups, stews, and chilis, cooked into stir-fries and burrito bowls, or eaten raw in salads and salsas.\u00a0<\/p>\n Many grocery stores sell red, white, yellow, pearl, and sweet onions. Onions are also available as onion powder<\/a>, minced onion, pickled onion, and crispy onion, which is more processed (typically fried) and used in green bean casseroles.<\/p>\n Whole onions are generally inexpensive and are shelf-stable for long periods when kept in cool, dry places.\u00a0<\/p>\n Like other alliums, chives have several health benefits and have been revered for their healing properties. One study on Chinese chives found<\/a> that the flavonoids and amino acids could even benefit skeletal muscle growth.<\/strong> Move over spinach; it turns out chives can make you strong!<\/p>\n Chives are some of the hardiest plants in the allium family. They\u2019re cultivated as a perennial herb, meaning they\u2019ll keep growing year after year.\u00a0<\/p>\n Chives are easy to grow yourself<\/a> (whether indoors or outdoors). Sometimes, I forget I planted them until they pop up \u2014 usually even more densely \u2014 in my garden the following year. And if you don\u2019t remember to cut them down in the fall, they\u2019ll start growing beautiful purple flowers and lose some of their pungency.\u00a0<\/p>\n These allium flowers \u2014 called chive blossoms \u2014 are edible<\/a> and great on salads<\/strong>. Did you pick chives from the garden and chew on them as a kid? I did, and while the taste was a bit sharp, it was also highly memorable.<\/p>\n In addition to being eaten this way, chives are a great topping for many dishes, such as tofu scrambles, baked potatoes, soups, and vegetable pancakes<\/a>. Use them when fresh for the best flavor.<\/p>\n Shallots are sometimes considered a gourmet onion, thanks to their association with classic French cooking<\/a>. The French revere shallots for their mild yet distinct flavor.<\/p>\n In France, shallot bulbs, rather than seeds, are planted by hand.<\/strong> The shallots themselves are also harvested and dried by hand. This process and their gourmet association are reflected in their higher price than onions at grocery stores.<\/p>\n Despite their elevated price, shallots offer many of the same health benefits as their more \u201cworking-class\u201d allium relatives. Thanks to their antibacterial and antioxidant properties, they have been studied<\/a> as a potential treatment for salmonella.<\/p>\n The most common type of shallot<\/a> is the pink Jersey shallot, followed by the French gray shallot.<\/strong> To tone down the strength of the flavor, you can use shallots in recipes instead of onions. Shallots are best used in dressings, sauces, baked goods, and salads.<\/p>\n Scallions are long, skinny green onions with a white bulb at the end. They\u2019re also known as green onions, spring onions, Welsh onions, or Japanese bunching onions. Originally native to Asia, scallions are now popular worldwide.\u00a0<\/p>\n Green onions are known for their vitamin K content<\/a>, which is \u200b\u200bessential for blood clotting and bone health.<\/strong> They\u2019re also a good vitamin C<\/a> source, contributing to their immune-supporting health benefits<\/a>.<\/p>\n The green and white parts of a scallion offer different tastes and are used in different dishes. They\u2019re good in Asian dishes like stir-fries, Chinese scallion pancakes, and noodle recipes. They also work well in salads, chilis, and soups.<\/p>\n Leeks look a bit like scallions that didn\u2019t skip leg day; they\u2019re a lot thicker, with less bend in the stalk. Leeks also have green and white parts, all of which you can eat.\u00a0<\/p>\n The leek has been Wales’s national symbol for centuries. One legend says<\/a> that soldiers began wearing leeks in their helmets by order of St. David (who was a vegetarian, no less!) during a battle against the Saxons.<\/strong> To this day, many Welsh people honor St. David\u2019s Day by wearing<\/a> leeks on their lapels.\u00a0<\/p>\n Leeks have long been utilized and studied in traditional Chinese medicine. Like other allium family vegetables, leeks benefit the immune system and have been shown to improve<\/a> blood circulation and detoxification.<\/strong><\/p>\n One of my favorite ways to enjoy leeks is in potato leek soup. Leeks are also great in grain bowls, salads, and pasta dishes.<\/p>\n Allium vegetables are nutritional powerhouses, containing many compounds that benefit your health. These veggies are low in calories while rich in vitamins, minerals, and bioactive compounds that support important bodily functions.<\/p>\n A standout feature of alliums is their high sulfur content, which is partly responsible for their characteristic aroma and many of their health benefits.<\/strong> The taste and odor that so many of us love about alliums are the same reasons predators in the wild can\u2019t stand them. This zestiness is a natural defense system.\u00a0<\/p>\n Alliums release<\/a> their sulfuric compounds when their tissue is damaged. Raw garlic, in particular, gains health-promoting power by resting for 10 minutes<\/a> after being cut, chopped, or minced to activate the enzymes that convert to the sulfur-containing allicin compound.<\/strong> (By resting, I don\u2019t mean giving a tiny pillow on the kitchen counter, but instead giving 10 minutes to sit before being cooked.)<\/p>\n Alliums can lend us their defensive power after we eat them. Organosulfur compounds<\/a> are known<\/a> for their antioxidant, anti-inflammatory, and antimicrobial properties. These compounds also help support heart health by promoting healthy blood pressure<\/a> and cholesterol levels.<\/p>\n Many alliums are an excellent source of vitamin C, which boosts the immune system and supports skin health.<\/strong> They also provide B vitamins<\/a> like folate and B6, which are essential for energy production and brain function, among other things.\u00a0<\/p>\n Additionally, these vegetables contain essential minerals<\/a> such as potassium, manganese, and selenium, which are critical for maintaining healthy muscles, bones, and metabolism.<\/p>\n Another important feature of alliums is their fiber content. Onions and garlic are rich in soluble fibers called fructans<\/a>, which can help promote<\/a> healthy gut bacteria.<\/strong> This is one reason members of this vegetable family are so potent at supporting a healthy microbiome.<\/p>\n One cup of chopped raw onions contains approximately 2.7 grams of fiber<\/a>. Onions, garlic, and other allium-family vegetables can help you reach the recommended intake<\/a> of 25\u201335 grams of fiber per day.\u00a0<\/p>\n There are many excellent benefits of eating more alliums. Let\u2019s unpeel some of these layers.\u00a0<\/p>\n The allium family offers powerful antioxidants<\/a>, such as quercetin<\/a>, which can have therapeutic applications<\/a> in treating chronic diseases. Research suggests that quercetin can inhibit the growth<\/a> of cancer cells in lab studies, particularly colon cancer cells,, and may work in conjunction with other flavonoids<\/a> like resveratrol as a potential cancer treatment<\/a>.<\/p>\n Garlic, onions, leeks, and chives also contain other flavonoids that promote the production of glutathione<\/a>, known as \u201cthe mother of all antioxidants\u201d because it\u2019s crucial for every cell in the body.<\/strong> It protects cells from damage, boosts the immune system, and supports the liver in detoxifying harmful substances.\u00a0<\/p>\n Incorporating antioxidant-rich foods like alliums into your diet can reduce your overall risk of <\/a>development of cancer and cancer-related death<\/span><\/a>.<\/p>\n Eating garlic and onions is good for your heart.<\/strong> These veggies are known<\/a> to prevent blood clots, lower triglycerides, and plaque buildup in your arteries.<\/p>\n A 2017 study in the Journal of Hypertension<\/i> examined<\/a> the relationship between frequent consumption of allium vegetables and the incidence of cardiovascular disease. The researchers followed over 3,000 men and women for an average of six years, using food frequency questionnaires to evaluate their diet.\u00a0<\/p>\n Even after adjusting for potential confounding variables, like whether participants exercised, smoked, or were overweight, researchers found that those who consistently ate more allium vegetables (at least 39 grams a week, to be specific) reduced their risk of cardiovascular by a stunning 64%, and lowered their risk of chronic kidney disease by 32%, compared to those who consumed almost no alliums.That\u2019s right \u2014 eating less than the weight of a golf ball in alliums over seven days was associated with a huge improvement in health outcomes.<\/p>\n Studies have shown<\/a> that pure allicin (one of the compounds in garlic) can be effective against multidrug-resistant strains of E. coli<\/i>, Candida<\/i> albicans<\/i>, and human intestinal parasites and viruses.\u00a0<\/strong><\/p>\n A 2015 study conducted at a hospital in Western India showed<\/a> that garlic juice was effective against E. coli <\/i>and Staphylococcus aureus<\/i>, two bacteria commonly found in hospital settings.\u00a0<\/p>\n This is particularly important because, amidst a full-blown antibiotic resistance crisis<\/a>, modern medicine is increasingly ineffective against \u201csuperbugs.\u201d Instead, natural substances, such as allicin, may be necessary alternatives as pharmaceuticals lose their effectiveness.\u00a0<\/p>\n A meta-analysis published<\/a> in the journal Gastroenterology <\/i>found that people who ate large amounts of alliums had a lower risk of gastric cancer.\u00a0<\/p>\n The researchers reviewed outcomes from 21 studies on allium vegetables and gastric cancer conducted between 1966 and 2010, which involved over half a million participants. They concluded that high consumption of onion, garlic, leek, Chinese chive, scallion, and garlic stalk has a strong potential for cancer prevention.<\/strong><\/p>\n Additional studies show the benefit<\/a> of eating alliums for other types of cancers:\u00a0<\/p>\n Alliums are also great for reducing inflammation, which is one reason they\u2019re said<\/a> to have potential anti-aging effects.\u00a0<\/p>\n The quercetin<\/a> in onions can be therapeutic for inflammatory conditions, such as rheumatoid arthritis and painful joints.\u00a0<\/p>\n South Korean researchers isolated<\/a> thiacremonone, an organosulfur compound in garlic, and found that it displayed anti-inflammatory properties<\/strong>. Raw garlic may offer greater anti-inflammatory benefits than cooked garlic, as heating reduces its allicin activity<\/a> and diminishes its benefits.<\/p>\n Although alliums are accessible across most demographics and offer health benefits for many people, they are not for everyone.\u00a0<\/p>\n Some people are advised to avoid including allium vegetables in their diet:\u00a0<\/p>\n Between 25 and 45 million people in the United States experience<\/a> Irritable Bowel Syndrome or IBS. IBS<\/a> is a gastrointestinal disorder that can cause extreme stomach discomfort and changes in bowel habits. The most popular alliums \u2014 garlic, leeks, shallots, and onions \u2014 are very high in fructans, which can sometimes trigger IBS symptoms.\u00a0<\/strong><\/p>\n The Ayurvedic diet, developed alongside the traditional practice of yoga in India, is deeply rooted in the idea that the human body should remain in balance<\/a> with nature and the universe. This diet categorizes foods based on their energetic qualities and effects on the body, mind, and spirit. Interestingly, allium vegetables, such as onions and garlic, are among the foods that may be limited or avoided<\/a> in certain Ayurvedic dietary practices, even though they are widely used in Ayurvedic medicine.<\/strong><\/p>\n Ayurvedic practitioners classify foods according to their influence on the three doshas \u2014 vata, pitta, and kapha<\/a> \u2014 and their impact on sattva (purity), rajas (activity), and tamas (inertia). Garlic and onions are believed to fall under the rajasic and tamasic<\/a> categories, meaning they can overstimulate the mind (rajasic) and create heaviness or dullness (tamasic), which may hinder spiritual clarity and emotional balance.<\/strong><\/p>\n Even if you follow Ayurveda, dietary avoidance of garlic and onions may depend on your lifestyle, spiritual goals, and dosha type.<\/p>\n Allergies to plants in the allium genus, including garlic, onions, leeks, shallots, and chives, are rare but can significantly impact the quality of life due to the widespread use of these vegetables in cooking.\u00a0<\/p>\n Symptoms vary from mild to severe and may include skin reactions such as hives or allergic contact dermatitis, particularly after handling raw garlic or onion.\u00a0<\/strong><\/p>\n Respiratory symptoms like wheezing and coughing can occur, especially in environments where garlic or onion dust is inhaled.\u00a0<\/p>\n Gastrointestinal distress, including nausea, vomiting, diarrhea, and stomach pain, is also possible upon ingestion. In rare cases, severe reactions like anaphylaxis have been reported<\/a>, even in infants.<\/p>\n If you have an allergy to allium vegetables, of course, don\u2019t consume them!<\/p>\n Onions, leeks, scallions, and shallots don\u2019t just make you jump for joy at their tastes and health benefits; they can also make you cry. It\u2019s called the lachrymatory factor<\/a> \u2014 and it\u2019s due to an enzyme that can make your eyes water.<\/strong> The effect of this enzyme intensifies when alliums are cut or chopped.\u00a0<\/p>\n Want to chop onions without crying your eyes out? This video shows you one way to cut an onion to prevent crying:\u00a0<\/p>\n\n Garlic\u00a0<\/h3>\n
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Onions<\/h3>\n
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Chives\u00a0<\/h3>\n
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Shallots\u00a0<\/h3>\n
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Scallions\u00a0<\/h3>\n
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Leeks\u00a0<\/h3>\n
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Allium Nutrition<\/h2>\n
5 Fabulous Health Benefits of Allium Vegetables\u00a0<\/h2>\n
1. Alliums Have Antioxidant Power<\/h3>\n
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2. Alliums Are Heart-Healthy<\/h3>\n
3. Alliums Have Antimicrobial Properties<\/h3>\n
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4. Alliums Help Prevent Cancer<\/h3>\n
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5. Alliums Have Anti-Inflammatory Effects<\/h3>\n
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Why Alliums Aren\u2019t for Everyone<\/h2>\n
People with IBS\u00a0<\/h3>\n
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Ayurvedic Diet Followers<\/h3>\n
Allium Allergies<\/h3>\n
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Why Alliums Make Your Eyes Water<\/h2>\n