Food/Health/Wellness

The Nutritional Benefits Of Garlic

Garlic bulbs apart from their medicinal properties are used as flavour enhancers around the world

Garlic, (with the scientific name of allium sativum), belongs to the onion family, (shallots, scallion, spring onion, chives, leeks etc) whose active ingredient is ‘’allicin’’, with a very hot and pungent aroma. Garlic is available all the year-round, although the fresh ones are usually harvested between July and October of each year.

Garlic is believed to be native to Siberia, before spreading to other parts of the world because of its medicinal properties.

Garlic use dates back to the Egyptian era, where it was used more for its medicinal properties than for a culinary purpose.

How To Use Garlic In Food

Garlic is very easy to use in food preparation. The most popular method is to crush and apply as a paste directly, as a seasoning to foods before cooking. It can also be eaten raw, by dicing, or grating directly on the plate when ready to eat. This is the best way to consume garlic and get the most nutritional benefit from garlic, although with its pungent odour, one might lose some friends unless, of course, you chew parsley as a freshener. Cooking garlic destroys its healing properties.

The main health benefit comes from the formation of allicin, just after cutting garlic, but cooking destroys this formation, so garlic should be eaten raw per see. Unfortunately, it is the allicin that gives an offensive odour to garlic. To counteract this odour, some people age the garlic to make it odourless, but this ageing process destroys the effectiveness of the allicin.

How To Make Aged Garlic (Fermented Black Garlic)

Aged garlic is used to make garlic extract that is placed on the table as a condiment or seasoning, and eaten straight like that. To age the garlic, just place your peeled garlic into an air-tight glass container with enough water (or ethanol). Then place it a room temperature for at least twenty months. This ageing process removes the odour.

After twenty months, drain the water, (the water has many uses, for drinking, as a mouthwash or cooking). The aged garlic, which is now black, would have been soft, just mashed together into a paste, and is ready to use.

The health effect of aged garlic is that it is more potent and tolerant in the removal of advanced end products (AGEs) or glycotoxins from the blood. As a Certified Nutritionist, I will advise the use of fresh garlic all the time.

The Main Vitamins & Minerals in Garlic

The main ingredient is vitamin B6 (pyridoxine), with traces of selenium, B1, Vitamin C, manganese, phosphorus, sulphur, potassium, iron and copper. A 100 gramme of garlic provides:

• 98 calories
• 7.9g protein
• 0.6g fat
• 16.3g carbohydrates
• 5.5g fibre

The Therapeutic Effects Of Garlic

• A 2016 study revealed that garlic consumption increases the anticoagulant properties in the blood, (preventing endless blood flow during injuries). This means it helps in preventing cardiovascular diseases where the heart muscles can go into spam for too much loss of blood.
• The sulphur properties are able to block cancer cells from multiplying, preventing tumour formation. A 2013 study in China concluded that eating raw garlic twice a week is a protective factor for lung cancer. Also, a 2017 study of garlic derived organosulfur provides protection against carcinogenesis, (cancer cells forming and multiplying).

‘’Garlic is one of the vegetables with the most anti-cancer property in the world.’’ Cancer survivor, Chris Wark

• Garlic widens blood vessels, thereby able to reduce high blood pressure, high cholesterol, and atherosclerosis (this is a condition of the build-up of fat plaque within the artery walls and can slow down the flow of blood and other nutrients).
• Garlic has antibacterial, antiviruses and antifungal properties, hence popularly called ‘’nature’s antibiotics.’’ This means that the improved blood circulation does cleanse the blood allowing the skin to receive more nutrients.
• A 2012 study shows garlic is more effective in the treatment of intestinal illnesses, particularly killing intestinal worms and others not helpful to the gut microbiome.
• A 2010 study in the United Kingdom showed that dietary garlic has some positive effects on reducing muscular osteoarthritis (muscle and joint pain). This is true of all other vegetables that contain allium.
• Reduces the excessive damage of blood vessels due to chronic inflammation. A 2011 study on a laboratory-induced rat with a heart attack has less damage to the heart muscle after treatment with garlic oil.
• A 2010 study on garlic oil is found to protect diabetes patients with incidences of cardiomyopathy, ( a leading cause of death in diabetes in which the heart muscle is thickened and stifled).
• A 2012 study also stated that the consumption of garlic is effective against the common cold virus.
• Garlic contains antioxidants that are effective in the prevention of Dementia and Alzheimer's. The antioxidant is known to flush out toxins thereby increasing the body’s ability to fight illness. Dietary garlic is known to increase immune cells in the body.
• Garlic is effective in the detoxification of lead and other heavy metals in the body.
• Garlic is effective in preventing UTI (Urinary Tract Infection), and the growth of the pathogen (disease-causing microbes) in urinary walls.
• Chewing one or two gloves, or using garlic water as a mouthwash is effective against dental caries and periodontosis.

Garlic Supplementation

Most people prefer to use supplements rather than eat raw garlic. This is fine if you do. You can either choose aged garlic supplements or fresh supplements. Most garlic supplements are made from garlic powder or oil.

Choose supplements with an enteric coating, this will make the supplements dissolve in the intestine, rather than in the stomach.

Some people advocate eating raw chopped garlic on an empty stomach, first thing in the morning. I will just advise that you consult with your doctor before taking garlic, either raw or in supplements, especially if you suffer from some other ailments or are taking other prescribed medication.

Garlic affects anti-coagulant medication, like warfarin. Also if you suffer from low blood pressure, consult your doctor before taking garlic. An average dose of 600mg- 1200mg per day is recommended in supplements, or a clove of raw fresh garlic a day, chopped and eaten with meals.

The Takeaway

In conclusion, adding dietary garlic to your meals has tremendous health benefits.