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Garlic and Onions

January 15, 2021
benefits of onions and garlic

Willing to sacrifice smell in exchange for feeling better? Although some people prefer not to combine garlic and onions to avoid the unmistakable aroma on their breath, the truth is that there is more than one reason to combine both vegetables.

Given the growing number of studies and publications that discuss the health properties of garlic and onion separately, it is not surprising that their combination helps increase these benefits and allows better results.

Garlic and onion: why is it considered a special combination?

In recent years there has been a lot of talk about the importance of including colorful fruits and vegetables in our diet, because the more vibrant the colors on the plate, the higher the content of healthy compounds. 1 . With this in mind, you might think that two pale vegetables likeonionandgarlicdon’t have much to offer, but scientific evidence has found that the opposite is actually true.

Garlic and onions are part of the Allium family, which also includes leeks , shallots, and chives . A very special characteristic that distinguishes this family is the high content of organosulfur compounds , which have been studied for their potency and their ability to create positive reactions in our body.2 3.

Also, both are known to be an excellent source of vitamins , essential minerals , and active compounds . For example, onions, both white, yellow and purple , are rich in vitamin C, vitamin B6, folate, manganese, phosphorus and calcium.4 , while garlic is also a great source of vitamin C, vitamin B1, B5, B6, manganese, selenium, copper, phosphorus, potassium, calcium and iron5.

Another advantage of consuming garlic and onion every day is their antioxidant content . We have all heard about the important role that these compounds play in the body, helping to combat the damage caused by free radicals, reduce inflammatory processes and prevent the development of numerous diseases6 7.

6 healthy benefits of onions and garlic

Garlic and onion exhibit so many healthy properties that they are often considered “medicinal foods”, especially in cultures where the use of traditional medicine is still ingrained. A good example of this is Ayurveda medicine.

In general, these are the benefits that science and tradition attribute to the powerful combination:

1. Fight against cancer

Different investigations have reported on the anticancer action of both bulbs . According to statements from the American Institute of Cancer Research , the active compounds in Allium vegetables, especially garlic and onion, can slow or stop the proliferation of cancer cells in various areas of the body, such as lungs, colon, esophagus, and sinuses. They have been shown to slow down the rate at which cancerous tumors grow, and even stop their growth altogether8 9.

Garlic specifically appears to be a promising weapon against colorectal and gastric cancer 10.

2. Prevention of heart disease

Regularly including garlic and onion in your diet helps prevent heart disease. Both are rich in flavonoids, antioxidant compounds that have been linked to a lower risk of heart disease. In addition, these vegetables help maintain the flexibility of the arteries , regulate blood pressure levels , help reduce cholesterol levels and have anticoagulant properties.11 12 . As you can see, its consumption promotes a set of very beneficial effects to prevent the formation of clots, heart attacks and other conditions of the cardiovascular system.

3. Protection against infection

Separately, each one enjoys an excellent reputation as an antifungal, antibacterial and antiviral agent. 13 ; however,the power doubles when garlic and onion go hand in hand. From colds and flu, to fungal infections and the proliferation of pathogenic bacteria, such as staph, there are many common infections that can be prevented and alleviated with onion and garlic.14 15.

Recommended Article: Garlic as an Antibiotic – Findings, Benefits, Advantages and Contraindications

4. Protection of intestinal health

Thanks to their prebiotic fiber content , garlic and onions also support our intestinal health. This type of fiber serves as food for the beneficial bacteria (probiotics) of the intestine16 , helping to maintain a healthy intestinal biome, as well as a better functioning of the organism.

Some researchers have pointed out that the type of prebiotic fiber found in garlic and onions may be even more beneficial to the gut than the fiber in some fruits, vegetables, and whole grains 17.

5. Elimination of toxins

Including these spices in your meals is a natural and simple way to boost the elimination of toxins outside the body. When we have a high level of toxins and waste circulating in our body we are more likely to get sick or experience bothersome symptoms. Although organs such as the kidneys and liver are constantly working to detoxify the blood, it is worth consuming foods that support and promote its proper functioning.

It may interest you: Does sleeping with onion on your feet have any real benefits?

6. Fight diabetes

Another benefit to consider, especially when diabetes has become a global problem, is the antidiabetic power of this pungent alliance. Scientific findings indicate that both regular consumption and supplementation with garlic and onion ( raw, cooked, capsules, extracts ) can help regulate blood glucose levels , lower lipid levels and combat insulin resistance in patients with type 2 diabetes18 19 20.

For other benefits, read on at:

Adding more garlic and onion to your diet

The flavors of garlic and onion complement each other very well, so combining them in the same dish will not be a problem . In fact, in many kitchens both are usually the basis for preparing most recipes. Starting today, start combining them in:

  • Salsas
  • Stir fry
  • Vegetable stir fry
  • Soups and stews
  • Meat dressings
  • Salads

Before cooking garlic, be sure to chop / crush it and let it sit for several minutes to release allicin, one of its most beneficial active compounds. More details on how to get the most out of it in Garlic Benefits .

Although there is no recommended amount of garlic and onion per day , it is a good idea to consume at least 2 teaspoons of minced garlic and ½ cup of minced onion daily.

Other popular forms of consumption, beyond cooking, are garlic and onion tea , syrups , tinctures, and supplements .

Recommended video-recipe – Homemade Garlic and Onion Omelette

Quick answers to Frequently Asked Questions

What is the garlic, onion and lemon combination for?

Each of these ingredients is renowned for their incredible health properties, but did you know that by combining them we can obtain even more powerful benefits? Its high content of vitamins, minerals, fiber, active compounds and other essential nutrients make this trio a true protective shield that helps us prevent and alleviate different diseases.

A very popular remedy is this garlic, onion and lemon syrup to combat the symptoms of flu and the common cold .


  • 3 garlic cloves
  • 1 onion (preferably red onion )
  • 3 lemons
  • ½ cup of pure honey

See: Red Onion – Properties and Nutrients That Make It So Special


  1. Peel the garlic cloves and crush them with the help of a mortar until you get a thick paste. Next, peel the onion and grate it over the garlic.
  2. Add the lemon juice and honey to the mixture, stirring to fully integrate.
  3. Cover the bowl and let it sit overnight.
  4. The next morning, strain the mixture well and store the resulting syrup in a glass jar with a tight lid.

You can take 1 tablespoon a day to prevent a possible spread of the flu or cold, or increase the dose to 3 tablespoons daily ( 1 with each meal ) to relieve symptoms. This syrup has anti-flu , antitussive , expectorant action , and can be stored in the refrigerator for approximately 30 days.

Note: It can also be taken on an empty stomach to prevent blood clots, improve the appearance of skin and hair , raise energy levels, and promote the expulsion of toxins. Remember, in case of taking medication or suffering from a health condition, you should never take this or any other syrup without first consulting your doctor.

See later:

Other popular garlic and onion combinations are:

  • Garlic, onion and ginger . It helps strengthen the immune system, regulate glucose levels, fight oxidative damage, and relieve pain and inflammation in the body, among other benefits.
  • Garlic, onion and honey. Soothes coughs, stuffy noses, and sore throats.

You may also be interested in: Ginger – What is it, Properties, Uses, Contraindications, Origin … and More

Which is better: raw or cooked garlic and onions?

Although cooked garlic and onion retain a part of their nutrients, eating them in their natural form (raw) allows a better use of their healthy properties .

  • Cooking has been observed to cause the loss of some vitamins in garlic , especially vitamins B and C.
  • Cooked garlic has a lower allicin concentration than raw garlic.
  • Cooking the onion slightly decreases its content of sulfuric compounds.

Does joining onion and garlic have contraindications?

Although eating garlic and onion together is considered a safe habit in the vast majority of cases, there are some contraindications and warnings to take into account.

In general, its excessive consumption can be counterproductive if:

  • You have a sensitive stomach or suffer from a gastrointestinal condition (irritable bowel syndrome, gastritis, acid reflux). Onions and garlic are rich in FODMAP , a type of carbohydrate that many people do not assimilate well. Eating them in large amounts can cause side effects, including excess gas , bloating , diarrhea, and constipation . Even garlic and onion powder can cause these reactions.
  • You take medicine to thin the blood . Both vegetables have blood-thinning properties.
  • You are breastfeeding a small baby . Large portions of onion and garlic in the mother’s food can cause colic in the baby.

People with a known allergy to garlic , onion, or Allium family vegetables should avoid consuming them completely. Please note that allergic reactions can also occur through contact.

More information on the subject at:


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My name is Louise Hammond, and I am the creator of this website, a place to find information about tubers, bulbs and medicinal roots. In I show the properties, benefits, characteristics, photos and images, ways of growing and how to make delicious meals from starchy vegetables.