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Cancer prevention: it’s all-ium in the family

July 10, 2010 By Lori Drummond, RD, LD Leave a Comment

By Lori Drummond, R.D., L.D.

When it comes to making healthy food choices, the family of vegetables known as alliums are some of the healthiest foods we can eat. Allium is the Latin name for garlic.  The allium family includes onions, garlic, leeks, shallots and chives.  In fact, alliums are closely related to grass.  Many cultures, including the American culture, use these vegetables to spice up dishes to make them wonderfully delicious.  They contain beneficial sulfur compounds that give them their distinctive flavor and aroma, as well as properties that fight cancer.

Onions

Onions (Allium cepa), are known as one of the oldest vegetables to man and is a cousin to garlic.  Used by ancient cultures such as the Egyptians, onions contain cancer-fighting compounds including a flavonoid known as quercetin.  Studies by the National Cancer Institute have shown that “onions may inhibit the growth of cancer cells, especially cells of the gastrointestinal tract and leukemia cells, possibly by virtue of their quantities of flavonoids, including quercetin [which is not destroyed by cooking or freezing], and their content of coumarin and ellagic acid.” (1)  Onions have strong anti-inflammatory properties. They are also a good source of dietary fiber, vitamin B6, folate, potassium and manganese, and an excellent source of vitamin C. (6)

Garlic

Garlic (Allium sativum) is native to Central Asia and has long been valued for its culinary and medicinal properties. The strongest-tasting member of the family, garlic is a hardy perennial, whose bulbs are divided into cloves. Volumes have been written on this wonderful allium that is packed with an excellent source of manganese, vitamin B6, vitamin C. It is also a good source of selenium, an important nutrient that help the body fight against cancer. (2, 3)  “The powerful sulfur-containing compounds include thiosulfinates (of which the best known compound is allicin), sulfoxides (among which the best known compound is alliin), and dithiins (in which the most researched compound is ajoene)”, according to World’s Healthiest Foods (www.whfoods.org). (2)
These compounds work synergistically in the human body to protect cells against cancer-causing toxins, while inhibiting the growth and spread of cancer cells. The American Institute of Cancer Research (AICR) reports that researchers have discovered mincing garlic and letting it sit uncovered at room temperature for 10–15 minutes before cooking will activate its cancer-fighting phytochemicals. Using garlic in any way adds some of these healthy compounds to your meal, though roasting garlic will not bring out the phytochemicals like mincing does.(4)

How much garlic may be useful for cancer prevention?

 According to the National Cancer Institute (NCI), part of the National Institutes of Health, (NCI ) does not recommend any dietary supplement for the prevention of cancer, but recognizes garlic as one of several vegetables with potential anticancer properties. Because all garlic preparations are not the same, it is difficult to determine the exact amount of garlic that may be needed to reduce cancer risk. Furthermore, the active compounds present in garlic may lose their effectiveness with time, handling, and processing.

The World Health Organization’s (WHO) guidelines for general health promotion for adults is a daily dose of 2 to 5 g of fresh garlic (approximately one clove), 0.4 to 1.2 g of dried garlic powder, 2 to 5 mg of garlic oil, 300 to 1,000 mg of garlic extract, or other formulations that are equal to 2 to 5 mg of allicin. (1)

Leeks
 Leeks (Allium ampeloprasum) are vegetables which resemble huge scallions and are the giants of the allium family. They can be up to nine inches long and two inches thick, and do not form a bulb. Their most familiar cooking use may be in leek and potato soup. (3)

According to World’s Healthiest Foods, “Leeks have a more delicate and sweeter flavor than onions and add a subtle touch to recipes without overpowering the other flavors that are present. Although leeks are available throughout the year they are in season from the fall through the early part of spring when they are at their best.” (2)  Leeks are an excellent source of vitamin A, vitamin C, vitamin K, Folate and Manganese. They also provide a good source of dietary fiber, vitamin B6, iron and magnesium. (6)

Shallots
Shallots (Allium ascalonium) grow in clusters of bulbs. Like garlic, they contain cloves, usually only two, but sometimes up to ten. Shallots can be grey or reddish, or more commonly coppery-brown, and have a more tapered shape than their onion cousins. They are a very good source of vitamin A, vitamin B6 and manganese and a good source of vitamin C, folate and potassium. (6)  Shallots are a favorite for gourmet cooking, with a flavor that is sometimes described as a combination of sweet onion and garlic.

Chives
Chives (Allium schoenoprasum) are a hardy perennial which look much like tall clumps of grass.  Many people like to grow their own chives which can be easily snipped when needed right from the garden. Some familiar favorites are putting them on top of baked potato with sour cream, or adding them to give a mild onion flavor to soups, salads, and dips. They are also good as a mild garlic substitute. (3) It is an excellent source of dietary fiber, vitamin A, vitamin C, vitamin K, riboflavin, vitamin B6, folate, calcium, iron, magnesium, potassium, copper and manganese.  It also contains thiamin, niacin, pantothenic acid, phosphorus and zinc. (6)
When discussing the health benefits of these powerful anticancer foods, in her book, Meals that Heal: A Nutraceutical Approach to Diet and Health, Lisa Turner states, “The powerful anticarcinogens also have antibacterial and antifungal properties. These sulfur compounds and their related constituents…help reduce the risk of cancer, lower cholesterol levels, decrease blood clotting…and show potent antioxidant effects.” (5)
When it comes to eating some of the best foods, it’s all in the family with alliums!!
Try experimenting with new recipes that include allium vegetables or by adding them to your favorite meals — to spice up your soups, stews, dips, and salads! Here is one you can try now from the kitchen of the American Institute of Cancer Research.
Presto! It’s Pesto
This luscious garlicky green sauce takes only five minutes to whip up in a blender or food processor. AICR’s version uses summer–fresh basil, garlic and tomatoes, as well as healthful spinach, nuts and olive oil. You get a wide variety of cancer–fighting phytochemicals—ranging from flavonoids in basil and lutein in the spinach to phenols in olive oil and organosulfur compounds in the garlic.
In addition to whole wheat pasta, this pesto tastes terrific on steamed veggies like broccoli, cauliflower or green beans. You also might try substituting an equal amount of chopped walnuts for the pine nuts or almonds. Just remember to mince your garlic first and let it sit for 10–15 minutes before using it. Mincing and exposing it to air oxidizes garlic, which activates its phytochemicals to be their most protective.

Pesto will keep in the refrigerator for a couple of days covered tightly, but try and use it as soon as you can to get the full flavor of the fresh basil.
Spinach Pesto Pasta
• 16 oz. whole-wheat linguini pasta
• 4 cups fresh baby spinach, loosely packed
• 2 Tbsp. pine nuts or slivered almonds
• 3 garlic cloves, peeled
• Small handful of basil leaves, without stems
• 1 tsp. dried Italian seasoning
• 3 Tbsp. Parmesan cheese, grated
• Salt and freshly ground black pepper, to taste
• 1/8 cup fat-free, reduced-sodium chicken broth (or vegetable broth)
• 1/4 cup extra virgin olive oil
• 2 Tbsp. lemon juice
• 2 plum tomatoes, diced
Cook pasta according to package directions. Drain, place in a large serving bowl, cover to maintain warmth and set aside.
Meanwhile, place spinach, nuts and garlic in a food processor or blender. Pulse until chopped. Add basil, Italian seasoning, cheese, salt and pepper. Pulse to mix. Slowly add broth, olive oil and lemon juice. Process until well blended.
Add pesto to warm pasta and toss gently to coat. Top with tomatoes and serve.
Makes 8 servings.
Per serving: 310 calories, 11 g total fat (1.5 g saturated fat),
45 g carbohydrate, 9 g protein, 6 g dietary fiber, 260 mg sodium.
— This recipe is borrowed from the AICR Test Kitchen.
For more recipes like this one, check out http://www.aicr.org/site/PageServer?pagename=reduce_diet_recipes_test_kitchen
Every dish has been rigorously tested and approved by AICR recipe developers, dietitians and staff.
1. National Cancer Institute, http://www.cancer.gov/cancertopics/factsheet/Prevention/garlic-and-cancer-prevention. Accessed 7/6/10
2. Worlds Healthiest Foods. http://whfoods.org/genpage.php?tname=foodspice&dbid=60. Accessed 7/6/10
3. Vegetable Experts. http://www.vegetableexpert.co.uk/all-you-need-know-about-allium-vegetables.html. Accessed 7/6/10
4. American Institute of Cancer Research. AICR. http://www.aicr.org/site/News2?page=NewsArticle&id=19165&news_iv_ctrl=2303. Accessed 7/6/10
5. Meals That Heal: A Nutraceutical Approach to Diet and Health by Lisa Turner.
6. NutritionData. http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2773/2. Accessed 7/6/10
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Filed Under: Nutrition Tagged With: Cancer, cancer prevention, Nutrition, prevention, Vegetables

About Lori Drummond, RD, LD
Lori Drummond is a licensed and registered dietitian and is owner and founder of Good Health Consulting, LLC. Lori is passionate about the role of food and nutrition in personal wellness. She believes that more people can eat nutritiously and deliciously if someone will simply show them the way.

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