The Health Benefits of Alliums
The Health Benefits of Alliums
Alliums are a family of vegetables that includes onions, garlic, shallots, scallions, leeks, chives, ramps and more. Whatever the cuisine, many dishes incorporate alliums due to their delicious flavor. Alliums also have powerful health properties.
The health benefits of alliums come from their nutritional makeup of vitamins, minerals, phytochemicals, prebiotics and organosulfur compounds.
Phytochemicals are compounds found in plant foods that have anti-inflammatory and other health-promoting properties. One notable category of phytochemicals in alliums is flavonoids such as quercetin, which is being studied for antioxidant activity.
Prebiotics are carbohydrates in plant foods that encourage the growth of gut bacteria beneficial to health, also called “good” gut bacteria. Alliums such as garlic, onions and leeks are some of the best sources of prebiotics, in addition to asparagus, bananas, artichokes, whole grains and more.
Organosulfur compounds in alliums may have antioxidant and anti-inflammatory properties. They also give alliums their smell and taste.
Overall, alliums provide not only delicious flavor but also nutrients to dishes across a variety of cuisines. Here are some ideas for cooking with alliums.
Use allium greens. Some recipes call for just the white part of a leek or scallion, but don’t forget about the greens! Check out our tips for using leftover scallion greens.
Quick pickle alliums. Add Quick Pickled Red Onions to tacos, sandwiches, salads and grain bowls. Check out more ideas.
Roast whole alliums. Roasted whole garlic cloves (which can also be used in Garlic Hummus) and cipollini onions are delicious. Whole scallions and leeks are great on the grill!
Start a dish with alliums. A sofrito is a cooking base with alliums and other vegetables that has origins in many different cuisines. An Italian sofrito contains onions, celery and carrots that are chopped up and cooked in oil until they become tender and fragrant.
Reference
Quercetin Information. Mount Sinai Health Library. Available from: https://www.mountsinai.org/health-library/supplement/quercetin
