New Yorkers consume a significant amount of garlic, with its distinct aroma permeating the streets thanks to the multitude of pizzerias and Italian eateries scattered across the five boroughs. For generations, we have been told by our elders that garlic is beneficial for our health. But what exactly are these health benefits?
When we take a look at the USDA nutrition facts for a serving of garlic, it becomes clear that garlic is a modest source of essential nutrients. Three fresh cloves provide 2.8 mg of Vitamin C (out of the recommended 90 mg for adults) and 36 mg of Potassium (out of the recommended 4,700 mg), along with trace amounts of zinc, iron, magnesium, and Vitamin K. While most of us consume garlic in quantities that are unable to fulfill our nutritional needs, regular consumption can still have a positive impact on our diet.
Beyond its nutritional value, extensive research compiled by experts at Eating Well sheds light on the various health benefits of garlic. Several studies have shown that garlic possesses anti-inflammatory properties, such as a 2021 research published in the Journal of Clinical and Translational Research. Allicin, the compound found in garlic, onions, and chives, is believed to be the magical elixir that helps reduce inflammation. Including all three alliums in your cooking can amplify their benefits. Additionally, a 2020 study published in Trends in Food Science & Technology suggests that garlic’s organosulfur compounds act as a protective barrier, preventing viruses from entering our cells.
While the scientific evidence is limited, a 2020 study published in Antioxidants proposes that extracts and other forms of garlic may aid in lowering cholesterol levels. This same study discovered that individuals with metabolic syndrome, which poses a higher risk for heart disease, stroke, and diabetes, benefitted from consuming 100 mg per kilogram of body weight of raw garlic twice a day for four weeks. This amounts to slightly over two cloves for a person weighing 150 lbs.
Garlic is also an excellent source of prebiotics, which nourish the healthy bacteria in our gut. A 2020 study revealed that participants who consumed aged garlic extract supplements for three months experienced a more diverse and healthier range of gut microbiomes. Furthermore, a 2020 study published in Experimental and Therapeutic Medicine suggests that garlic may serve as a source of antioxidants. Research indicates that consuming aged garlic extract as a supplement supports brain function in the elderly. A separate Chinese study conducted in 2019 observed that elderly individuals who consumed more garlic lived longer than those who did not.
To ensure you have access to fresh garlic, it’s recommended to find a local source, such as those found in New York’s Hudson Valley. However, if fresh garlic is not available, minced garlic from an Italian grocer or frozen garlic puree cubes from stores like Target and Trader Joe’s are convenient alternatives.
There are countless ways to incorporate garlic into your meals. It can be used to season vegetables, added to rice dishes, mixed into curries and stews, added to chicken and beef dishes, or even integrated into your weekly rice and beans supper. And let’s not forget how a touch of garlic can enhance almost any pasta sauce or dish.
For optimal benefits, it is advisable to consume garlic in its raw form, as this is when allicin is most potent. As with most foods, the more processed garlic becomes, the lower its potential benefits.
While negative reactions to garlic are rare, individuals with gut health issues like irritable bowel syndrome (IBS) may experience gas or bloating due to garlic’s high fructan content. Those with gastroesophageal reflux disease (GERD) may also experience discomfort.
Despite claims that garlic can aid in burning belly fat, there is no scientific evidence to support this.
In conclusion, garlic boasts an array of potential health benefits, from reducing inflammation and protecting against viruses to potentially lowering cholesterol levels and enhancing gut health. Whether you source garlic locally or opt for pre-packaged alternatives, finding ways to incorporate this versatile ingredient into your cooking can bring both flavor and potential health advantages to your meals. So, why not embrace the power of garlic and start reaping the benefits today?
