By Joshua Payne, RDN, LDN, UF/IFAS Extension Hillsborough County FCS Agent and Shari Bresin, MNM, UF/IFAS Extension Pasco County FCS Agent

Onions and garlic are more than flavorful additions to your favorite recipes. These vegetables belong to the allium family and are linked to several health benefits, including cancer prevention. Both contain sulfur compounds and antioxidants that may help protect cells from damage and support the body’s natural defense systems.

Research suggests that people who regularly eat allium vegetables such as onions, garlic, leeks, and shallots may have a lower risk of certain cancers, including those of the stomach and colon. The compounds in onions and garlic can help reduce inflammation, support detoxification, and may slow the growth of cancer cells in laboratory studies.

The good news is that onions and garlic are easy to include in everyday meals. You can add them to soups, sauces, roasted vegetables, and stir-fries for extra flavor and nutrition. Crushing or chopping garlic and letting it sit for a few minutes before cooking can help activate its beneficial compounds.

Try This: Roasted Onions and Garlic

1 large onion, sliced into wedges
1 bulb garlic, separated into cloves (skins on)
1 tablespoon olive oil
Pinch of salt and black pepper
Optional: sprinkle of fresh herbs such as rosemary or thyme

Preheat oven to 400°F. Toss onion wedges and garlic cloves with olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 20 to 25 minutes until golden and tender. Remove garlic skins before serving.

References
American Institute for Cancer Research (AICR). Garlic and Allium Vegetables and Cancer Prevention. Available at: https://www.aicr.org
U.S. Department of Agriculture (USDA). FoodData Central. Onion, raw; Garlic, raw. Available at: https://fdc.nal.usda.gov
American Cancer Society. Diet and Physical Activity: What’s the Cancer Connection? Available at: https://www.cancer.org

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