Which is better for you garlic or onion

Onion & garlic

They are among the most popular types of vegetables: onions and garlic have become an indispensable part of kitchens around the world. The great tubers not only impress with their hot, spicy aroma, but also with a variety of healthy ingredients. By Mag. Alexandra Wimmer

Bulb # 1: onion

Healthy layer after layer
The onion contains a lot of minerals and trace elements, among other things: Potassium is beneficial for blood pressure, calcium and phosphorus are important for bones and teeth. The organism needs the trace element iron for the transport of oxygen in the blood. Selenium, in turn, has an antioxidant effect and can bind heavy metals. And iodine is the trace element for our thyroid.
The white, yellow and red tubers also contain B vitamins, which are important for the nerves and cell metabolism. The immune-boosting vitamin C is also included. In order to fully benefit from the water-soluble vitamin, the vegetables should be eaten raw, but not everyone can tolerate this. "Raw onions are easier to digest if they are salted and served in sour sausage, for example," says nutritionist Dr. Birgit Wild from Innsbruck.

For cholesterol and blood sugar
Above all, the onion impresses with its sulfur-containing compounds: The sharpness that brings tears to our eyes when we cut is due to these bioactive substances. The sulfur-containing compounds are attributed, among other things, to an antimicrobial effect. This means that the onion is effective against various microorganisms. It can also lower cholesterol and blood sugar.
The risk of cancer can also be reduced by eating it: those who eat more than half an onion a day are significantly less likely to develop stomach cancer - this is shown by a longitudinal study. Colon cancer is also less common with "onion eaters".
“The onion also contains around 20 different essential oils,” adds Wild. These have an antibacterial, expectorant and anti-inflammatory effect. Prostaglandin A is also found in the tuber: it fights inflammation in the body and lowers blood pressure.
Against inflammation and cancer
The onion is also rich in secondary plant substances, including the flavonoid kaempferol. "Kaempferol also has an anti-inflammatory effect and appears to have an anti-allergic effect," explains the expert. It is not for nothing that it is recommended to place a raw onion on the sting site after an insect bite.
With quercetin, the aromatic vegetable contains another flavonoid. As an antioxidant, it counteracts cell aging and also has an anti-carcinogenic effect, i.e. it inhibits tumor formation. Flavonoids are heat-stable and therefore also contained in steamed or fried onions.

For appetite and digestion
"In addition, the onion stimulates the appetite and stimulates digestion because enzymes in the pancreas and bile are activated," adds the nutritionist. Prebiotics such as inulin, which is food for the good intestinal bacteria, are also found in the tuber. Inulin is also effective against intestinal infections.

Bulb # 2: Garlic

Not just against vampires
Garlic also contains sulfur-containing compounds such as ajoene. "The ingredient is important for cell division and should prevent cancer." In addition, vitamins C and A are found in garlic. Vitamin C strengthens the immune system. Vitamin A is important for eye health and the formation of skin and mucous membranes.

For blood lipids and detoxification
Like onions, garlic contains the sulfur-containing amino acid alliin, which is converted into allicin and is responsible for the characteristic odor. "Allicin has an antibacterial effect against various microorganisms," explains Wild. Allicin also supports the liver in its detoxification work. Garlic also has a beneficial effect on blood lipid levels. “Nine grams of garlic a day lower the cholesterol level by ten percent,” says Wild. The “bad” LDL cholesterol decreases, the “good” HDL value increases. The blood sugar level is also normalized. The sweat-inducing effect of the tuber is used for colds and for detoxification.

For the vessels
The aromatic tuber also reduces vascular deposits and plaques from a certain dose. "The active ingredients can even dissolve the formation of blood clots and prevent a stroke," says Wild. "In addition, garlic is considered a home remedy for gout and rheumatism." If you like the many health benefits but not the smell of garlic, you can soften the aroma with parsley, ginger or chlorophyll tablets.

Onion & garlic as home remedies:
Juice, syrup and compresses

Onion. Onion juice or syrup works against coughs. "For the juice, you cut the onion into small pieces, put it in sugar or honey and pour the mixture with warm water," explains nutritionist Dr. Birgit Wild. "For the syrup you boil the whole thing up and strain off the thick brew."
When used as a wrap, the onion has an expectorant and antispasmodic effect: To do this, you chop the onion, grind it and then place it on a spread out cloth, which you fold and place on top. "The ingredients also have an antibiotic effect directly in the bronchi," adds the expert.
Onion compresses have an anti-inflammatory and analgesic effect for earache.
Garlic is an effective remedy for warts: To do this, cut the tuber into slices and place them on top.
Garlic is also effective for coughs and bronchitis: "For bronchitis, you boil it with honey and lemon juice and drink it whole," says Wild. The juice has an expectorant and antimicrobial effect, i.e. bacteria are killed in the bronchi.

Tips & Tricks
Variety of dishes. French onion soup, onion cake, garlic soup, tzatziki: there are innumerable dishes with the aromatic tubers. A delicious dish is Skordalia, Greek garlic puree, knows the nutritionist Dr. Birgit Wild. “A lot of garlic is mixed with oil in the starter.” The combination is particularly beneficial because valuable vegetable oil can be easily absorbed.

useful information
Cult vegetables. Onions and garlic belong to the lily family. They are among the oldest cultivated plants and were very popular in ancient Egypt. In the Middle Ages, the two tubers were considered a cure for the plague.
In Central Europe, for example, the onion (Allium cepa) was cultivated in monastery gardens. And garlic (Allium sativum) is now grown by us and in organic quality.

Delicious and healthy recipe
(by Dr. Birgit Wild)

Stuffed onions in two ways

Ingredients for 4 persons):

10 white onions, 10 red onions
1/2 liter of soup

Fill 1:
500 g minced meat
3 rolls
100 g pine nuts
1-2 cloves of garlic, salt, pepper
Oregano, lovage, thyme

Fill 2:
500 g potatoes
150 g blue cheese
1 egg yolk
1 clove of garlic
Sage, salt, nutmeg, some honey


Hollow out white and red onions.
For the filling, mix 1 minced meat with the soaked rolls, finely chopped and roasted onion (use part of the hollowed out onion mixture), pine nuts and spices and pour into the hollowed out onions.
For the filling 2, press the cooked potatoes, mix in blue cheese, yolks, spices and a little honey and pour into the hollowed out onions.
Put the stuffed onions in an ovenproof dish. Pour in the soup and cook in the oven at 180 ° C for about half an hour. A (truffle) mashed potato tastes good with it.

Status 02/2017