Foundations of Nutrition: Allium Vegetables and Celery

Question 1

Allium vegetables

Answer 1

• Onion
• Shallot
• Leek
• Spring onion
• Garlic
  Benefits:
• Abundant In vitamins and minerals
• Sulphur compounds:
  o Antimicrobial
  o anti-viral
  o anti-cancer
  o promote phase 2 liver detoxification
• Support the microbiome – the alliums are rich in pre-biotics
• High in antioxidants and anti-inflammatory flavonoids (especially good cardiovascular health)
  Allium = Latin for ‘garlic’

Question 2

Energetics

Answer 2

• Warm, although garlic is hot, so avoid if excess heat

Question 3

Wild garlic

Answer 3

Grows in woodlands in the spring. The leaves and flowers have a sweet, garlic taste. The flowers can be a salad garnish

Question 4

Onion

Answer 4

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Calcium
• Copper
• Iron
• Manganese
• Magnesium
• Phosphorus
• Potassium
• Zinc
• Beta-carotene
• Lutein
• Quercetin (red onions are higher in quercetin)
  Uses:
• Anti-cancer (rich in flavonoids / antioxidants)
• Cardiovascular health (fibrinolytic properties and antioxidants)
• Respiratory infections (high vitamin)

Question 5

Leek

Answer 5

• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Phosphorus
• Potassium
• Zinc
• Beta-carotene
• Lutein
• Inulin
  Uses:
• Anti-cancer (high antioxidant and inulin content)
• Cardiovascular health (high flavonoid content possible, lowering of LDL-cholesterol through inhibition of the HMG-CoA enzyme)
• Microflora health (inulin content)

Question 6

Celery

Answer 6

Celery is a plant stem that is a therapeutic powerhouse when eaten raw in salads, or drunk in a juice or green smoothies

Providing vitamins B6, folate, C, K, potassium, magnesium and iron. Celery is used by nutritionists to:
* Help manage cholesterol (a compound in celery called butylphthalide has been shown to lower cholesterol and lower BP through vasodilation)
* Reduces joint inflammation (vitamins C and flavonoids) whilst promoting the urinary excretion of uric acid (i.e. gout)
* Support skin health (vitamin A and C), whilst alkalizing the body
* Supports digestion: increases stomach acid and supports the gastric mucosal barrier, and is high in insoluble fibre