Can Eating Garlic, Onions and Cruciferous Veggies Protect Against Cancer?

Michael Greger, M.D. FACLM, | By NutritionFacts.org | NUTRITIONFACTS.ORG is a science-based nonprofit organization founded by Michael Greger, M.D. FACLM,

For cancer prevention, the evidence points to a diet centered around plant foods with minimal animal products. Many foods included on our Daily Dozen checklist, including berries, leafy green vegetables, beans, flaxseeds, garlic, onions, turmeric, and green tea, may be particularly beneficial for cancer prevention. Most top cancer-preventing vegetables belong to one of two superfood families: cruciferous veggies, such as broccoli, kale, cauliflower, and cabbage, and the allium veg, including garlic, leeks, and onions.

Eat one big clove’s worth of crushed raw garlic, and, within hours, you get an alteration of the expression of your genes related to anti-cancer immunity. Does this then translate into lower cancer risk?

Ten population studies put together found that those who reported higher consumption of garlic had half the risk of stomach cancer. What is considered to be a high intake of garlic? In each study, it was different—from consuming garlic a few times a month to every day. Regardless, those who ate more garlic appeared to have lower cancer rates than those who ate less, suggesting a protective effect. Given that stomach cancer is a leading cause of cancer-related death around the world, garlic may be a relatively cheap and accessible food to incorporate into our diet for cancer prevention.

What about garlic for heart disease prevention? Should we eat garlic raw or cooked? We’ve got videos on that! Check out the following resources on NutritionFacts.org to learn more and to see the study references:

“Benefits of Garlic for Fighting Cancer and the Common Cold” at https://bit.ly/3x6TP29

“Benefits of Garlic Powder for Heart Disease” at https://bit.ly/2VLR45h

“Blocking the Cancer Metastasis Enzyme MMP-9 with Beans and Chickpeas” at https://bit.ly/3z11W3n

Garlic topic page at https://nutritionfacts.org/topics/garlic/

Doctors Notes:

The other video I mentioned is Benefits of Garlic Powder for Heart Disease.

What else can garlic do?

More on specific foods for cold-fighting:

…and cancer-fighting:

Did you know Dr. Michael Greger now has an audio podcast? You can subscribe to it on your favorite “pod-catcher” or listen to it at NutritionFacts.org/audio.

Dr. Mayfield’s Lifestyle Program is firmly rooted in decades of extensive research. As she delved into strategies for preventing cancer recurrence, the crucial role of nutrition consistently emerged. Various foods have been identified as potent cancer combatants, while others are linked to cancer risk. She has developed a comprehensive approach that empowers individuals to take control of their well-being by adopting a plant-based diet. This approach is supported by a wealth of research spanning many years, illustrating the potential of a plant-based diet to aid in weight management and reduce the likelihood of developing conditions like heart disease, type 2 diabetes, and various chronic ailments. Our curated collection of low-fat, plant-based recipes, crafted by talented chefs, dietitians, and experts in vegan cuisine, offers a delightful fusion of nutrition and flavor, ensuring that your meals are not only healthful but also enjoyable.