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Onions and garlic are key ingredients in sofrito, a condiment that’s a staple of Puerto Rican cuisine. They may also be a recipe for reducing the risk of breast cancer.

That’s according to the findings of a study led by researchers from the University at Buffalo and the University of Puerto Rico. It’s the first population-based study to examine the association between onion and garlic consumption and breast cancer in Puerto Rico.

Previous studies have shown an inverse connection between onion and garlic consumption and other forms of cancer, like stomach and prostate, but little research has been done on the link with breast cancer. Puerto Rico was a perfect place to explore this link, say the researchers, as women there consume more onions and garlic than in the mainland U.S.—in the form of sofrito, guisos (stews) and other dishes. Breast cancer rates are lower in Puerto Rico than in the rest of the U.S. but are increasing.

“We found that among Puerto Rican women, the combined intake of onion and garlic, as well as sofrito, was associated with a reduced risk of breast cancer,” says , the study’s lead author and a clinical assistant professor in UB’s School of Public Health and Health Professions. Those who consumed sofrito more than once per day had a 67% decrease in risk compared to women who never ate it.

Why focus on these two ingredients? “Onions and garlic are rich in flavonols and organosulfur compounds,” says Desai, explaining that both have been shown to have anticarcinogenic properties in animal studies and in humans.

Taken together, the two alliums form a powerful combination that might provide a way for people to lower their cancer risk. “Unlike your genetic makeup,” notes Desai, “diet is something that you can modify to some extent.”