Garlic has been used as food and medicine for centuries. It’s a popular addition to stews, soups, salads, meat dishes and more. It can also be consumed raw or applied topically as a natural remedy for fungal infections and skin disorders. Hippocrates used to prescribe this spice due to its therapeutic effects. Eating a clove of garlic a day might keep the doctor away.
The Nutritional Value of Garlic
Touted as a superfood, garlic boasts anti-inflammatory, antifungal, antiviral and antioxidant properties. Plus, it’s a nutrition powerhouse. This popular spice boasts large doses of vitamin C, vitamin B-6, dietary fiber, calcium and manganese. One clove has only 5 calories.
This superfood is an excellent source of B-complex vitamins and minerals. Its health benefits are largely due to its high levels of sulfur compounds and other nutrients, such as cysteine, glutathione and methionine. Allicin, a key nutrient in garlic, scavenges oxidative stress and offsets the damage caused by free radicals. It also supports cardiovascular health by slowing the development of atherosclerosis.
S-allyl cysteine, a sulfur compound found in this spice, may protect against cognitive decline and neuroinflammation. When consumed regularly, it can reduce cholesterol and blood sugar levels, prevent neurotoxicity and lower the risk of neurological disorders. Others studies have found that garlic may slow the aging process and improve kidney function.
Raw vs. Cooked Garlic
Some experts say that garlic should be consumed raw in order to preserve its anti-cancer and antioxidant effects. For example, you can add it to salads and sauces or eat it on an empty stomach in the morning. Cooking destroys allinase, an enzyme that converts alliin to allicin, the sulfur compound responsible for garlic’s healing properties.
However, it appears that crushing the garlic before cooking it may prevent enzyme loss. Wait for about 10 to 15 minutes before throwing it into the pan. This way, allicin will have enough time to form. Even though research is limited, it’s worth considering that raw garlic may be more nutritious.
