onions – Lacto Bacto

Good news for women who really like to eat onions and garlic! A study conducted in Puerto Rico found that women who more frequently consumed garlic and onions, especially "sofrito", had a lower risk of breast cancer. Both onions and garlic are an important part of the Puerto Rican diet, and sofrito is a raw onion and garlic based condiment or puree that is the base for many Puerto Rican dishes.

This study found that as consumption of garlic and onions increased, there was a decrease in the risk of breast cancer, which was true for women both before menopause or after menopause. There was evidence of a dose-response (the more eaten, the lower the risk). This association was especially strong for women consuming sofrito more than once a day - they had a 67% decrease in breast cancer risk compared to those who never ate sofrito.

The researchers point out that studies show that the more one eats of onions and garlic, the lower the risk of certain cancers, such as the lung, prostate, colon, and stomach. However, the evidence for whether it has a protective effect on breast cancer has been mixed, but with most studies finding a protective effect with frequent consumption of onions and garlic, especially raw onions and garlic. One study in Mexico found a 70% lower risk of breast cancer in those eating one slice of onion per day, compared to those eating less than one slice. The researchers also mentioned that studies find that cooking onions and garlic reduces their anticancer activity.

From Science Daily: Onion and garlic consumption may reduce breast cancer risk

Onions and garlic are key ingredients in sofrito, a condiment that's a staple of Puerto Rican cuisine. They may also be a recipe for reducing the risk of breast cancer. ...continue reading "Onions, Garlic, and Lower Risk of Breast Cancer"

Is eating vegetables in the Allium family (garlic, onion, leeks, spring onions, garlic stalks) protective in regards to colon cancer? A recent study from China suggests that eating higher amounts of these vegetables is associated with a lower incidence of colorectal cancer in both men and women.

Interestingly, the researchers only looked at these 5 vegetables, which are commonly eaten in China, but not other Allium vegetables that are commonly eaten elsewhere in the world - such as chives, scallions, and shallots. All Allium vegetables are rich in flavonols and organosulfur compounds, which have properties that inhibit tumors (anti-tumor) in laboratory studies. High intake of Allium vegetables is thought to be protective for a variety of cancers, e.g. prostate cancer.

The researchers mention that other studies examining this issue had mixed results - with some finding a protective effect of Allium vegetables, but not others. The researchers suggested that the high intake of these vegetables in the groups they studied and also cooking methods (which vary among different regions of China, as well as different countries) could explain the differences.

For example, slicing and crushing fresh garlic releases beneficial compounds, but boiling onions leads to an approximately 30% loss of beneficial substances. After reviewing a number of studies that looked at Allium vegetable intake and cancer, it appears that while eating them cooked in any way is good, the most beneficial effects seem to be from raw Allium vegetables.

How much of the Allium vegetables did they eat? The healthy (non-colorectal cancer) group ate about 2 ounces or 1/4 cup of Allium vegetables per day (or 47 pounds annually), versus the colorectal cancer group ate about 1.5 ounces per day (or 15.92 kg or 35 lbs annually).

Other differences between the groups were that the colorectal cancer group had higher intakes of alcohol and red meat, but less milk, other vegetables, and fruit (as compared to the healthy group). But both groups had the same intake of fiber.

Bottom line: eat a diet rich in fruits and vegetables, including Allium vegetables (onions, garlic, leeks, spring onions, chives, scallions, shallots).

From Science Daily: Consuming garlic and onions may lower colorectal cancer risk ...continue reading "Eating Garlic, Onions, and Leeks Linked to Lower Risk of Cancer"