"Garlic in the evening, onion in the morning is the misfortune of the doctor." This old Auvergnat proverb, which joins the beliefs of antiquity, is a fierce news. Intrigued by the invigorating, stimulating and antibacterial virtues that "folk wisdom" has attributed to these two bulbs for ages, researchers have multiplied studies on these plants in recent years.
Verdict: in the light of scientific studies, many of their compounds are actually true elixirs of health . Thus, their wealth of micronutrients is now recognized as one of the key factors in the excellence of the famous Mediterranean diet .
A shield against free radicals
" Their antioxidant capacity is much higher than that of many other plants," says Raphael Gruman, dietician-nutritionist.
The reason ? They are a great source of selenium, a mineral essential to the constitution of an effective shield against free radicals , especially those generated in the skin after exposure to the sun. The onion provides 0.5 μg / 100 g and fresh garlic, 14 μg, or nearly 25% of the recommended intake in women. Much more than trout, salmon or sea bream.
The small magic pod also contains a record rate of vitamin C (31.2 mg / 100g), as well as a plethora of vitamin B6 (1.2 mg / 100 g), which helps the body to fight against toxic products and improves the stress response.
As soon as they are cut, garlic and onion also release sulfur compounds (especially allicin) which oppose the proliferation of tumor cells and hinder the development of cancers of the throat, esophagus, colon and of the ovary. These active substances, formed in contact with the air, are also responsible for the lachrymal properties and the characteristic odor of these foods.
A concentrate of antioxidants
Onions also concentrate large amounts of protective pigments (anthocyanins) and flavonoids (especially quercetin), whose antioxidant power is colossal . "These compounds are mostly lodged in the outer layers of the bulbs, so just peel them by removing the dry film that surrounds them and not remove the first layer of the onion," advises Raphael Gruman.
Not all varieties, however, have the same interest, whites being the least interesting. "Yellow onions are the best providers of quercetin, and the reds, which are sweeter and therefore easy to eat raw, are best provided with anthocyanins," adds the dietician-nutritionist. So many reasons not to limit them to the only rank of condiments.
It's good for the heart
Whole health vegetables , garlic and onion excellent especially in terms of cardiovascular protection. Like aspirin, both contain a derivative of allicin (ajoene) that increases the fluidity of blood, reducing the formation of clots that can clog the veins and arteries.
Hence their propensity to reduce the risk of infarction. According to researchers at the University of Milan, a diet rich in garlic and onion would prevent the occurrence of vascular accidents and also limit their severity.
A Chinese study * has also shown that garlic improves blood lipids. It decreases total cholesterol by 5.4% and triglycerides by 6.5%. Its ability to lower the blood pressure of hypertensives (by about 10%) has also been demonstrated . But to fully benefit from these benefits, it must be consumed at least 3 to 5 g raw (1 to 2 pods) or 10 to 15 g cooked (3 to 5 pods).
The onion has these same qualities, but with less efficiency. However, it is easier to eat large quantities of onions (in the form of pies, as a side dish or slices finely sliced in salads) than to gorge yourself with garlic! British doctors discovered in early 2011 that alliums also prevent the onset of osteoarthritis , including the hip .
They compared the cartilage of 543 pairs of twins aged 46 to 77 with very different diets. As a result, those women who regularly eat a lot of garlic, onion and / or shallot are in better condition. This difference, due to the anti-inflammatory action of allicin, is perfectly visible on X-rays.
Certainly, fragile intestines sometimes have trouble digesting them. It is better not to deprive oneself of their benefits. "It's better to eat them cooked rather than ousting them from your kitchen," says Natalya Kholodovitch. ** Integrate them gradually, gradually reducing the cooking time, until you eat them almost raw. "Your doctor will be surprised himself!
Allies for the line
Like leek - also a prominent member of the allium family - garlic and onion help to deflate. " They have a low glycemic index despite their slightly sweet taste ," says dietitian-nutritionist Raphaël Gruman, and are diuretic because they contain a lot of fructosans and potassium, which promote urinary elimination. A Franco-Belgian study *** suggests that garlic could also play a role in preventing overweight and obesity .
A molecule (vinyldithiine), mainly contained in garlic preparations macerated in oil, would inhibit the differentiation of preadipocytes into adipocytes, capable of storing triglycerides.
In people who are significantly overweight, it would also slow down the accumulation of macrophages in the vicinity of the adipocytes, thus attenuating the chronic inflammatory state which self-maintains the expansion of adipose tissue.
How to avoid cowboy breath?
Some sulk garlic and onion because of their strong smell and foul-smelling after-meal fumes. However, it is possible to enjoy their health benefits without exhaling a breath of cowboy. First of all, remove the germ that is inside each clove of garlic.
This facilitates their digestion and can significantly reduce the odor. Chewing a few sprigs of parsley or fresh mint leaves also neutralizes the recalcitrant scents . A strong mint tea can also do the trick. But brushing your teeth, even with a very minty toothpaste, does not hide the fumes.
Another solution: fall back on garlic specialties sold in pharmacies and in health food stores. According to Dr. Franck Senninger ****, the most effective are the dry extracts, provided to absorb at least 1g / day to 1.3% of allicin in the form of gastro-resistant capsules.
* Published in the Journal of the Science of Food and Agriculture in January 2012.
** Author of the Onion, flavors and virtues (Grancher edition).
*** Published in the American Institute of Nutrition, September 2009.
***** Author of the Garlic and its benefits (Ed Jouvence).
