What are some examples of allium foods and how can they be incorporated into a balanced diet?

Allium foods include garlic, onions, leeks, and shallots. These foods can be incorporated into a balanced diet by adding them to dishes like stir-fries, soups, salads, and roasted vegetables. They provide flavor and nutrients like vitamins and antioxidants, which can support overall health when consumed as part of a varied diet.