Garlic Benefits: Supplements, Nutrition, And Black Garlic Recipe

7 min read
Feb 7, 2024
Garlic Benefits: Supplements, Nutrition, And Black Garlic Recipe

These remarkable health advantages can be obtained with just one garlic clove every day

Benefits of using garlic include lowering risk of cancer, metabolic syndrome, and cardiovascular disease—as if you needed an incentive to utilize it beyond its flavor.

It would be difficult to find a meal that wasn't enhanced with a little garlic. A tiny bit of garlic goes a long way in providing significant flavor to everything from omelets to pasta meals to meat marinades.

Garlic is not only a tiny but powerful culinary tool, but studies have shown that eating it may be beneficial to a number of illnesses, such as metabolic syndrome, cancer, and cardiovascular disease. In fact, garlic has such strong antioxidants that a large body of study examines the effects of taking it as a supplement.

Discover the nutritional value and health advantages of garlic, along with some inventive ideas to incorporate it into your regular cooking.

Garlic nutrition facts

A single garlic clove contains:

  • 5 calories
  • 0 grams protein
  • 0 grams fat
  • 1 gram carbohydrates

A clove of garlic has very little in the way of vitamins and minerals.

Benefits of garlic

Although most recipes only call for a tiny amount of garlic in relation to other ingredients, the health advantages of garlic are numerous. Phenolic chemicals found in garlic have anti-inflammatory qualities. According to studies, including even a tiny quantity of these plant-based chemicals in the diet may have a good effect on general health.

Although a lot of study has been done on the health benefits of garlic, it's vital to remember that much of it has been done on humans and has focused on the effects of taking large amounts of the supplement rather than eating the meal.

Garlic supplements have been demonstrated to lower cholesterol and the risk of atherosclerosis, hypertension, diabetes, hyperlipidemia, heart attacks, and strokes, according to a recent analysis. The findings are attributed by the scientists to the antioxidant characteristics of garlic, which shield the heart from damage and stress.

The potential of garlic as a cancer treatment has also been investigated. Garlic is consumed in different ways and at different times, but numerous studies have linked supplementing with garlic to the treatment of cancer.

For example, long-term supplementation with garlic was found to be associated with lower mortality rates among patients with stomach cancer, according to a randomized controlled trial.

Garlic has also been studied in relation to metabolic syndrome, a group of illnesses that include obesity and hypertension that raise the risk of type 2 diabetes and cardiovascular disease. Every study conducted in this field indicates that eating garlic reduces the risk of getting metabolic syndrome.

One study looked at type 2 diabetics' reactions to consuming one clove of garlic every day for thirty days. The subjects saw improvements in HDL (good) cholesterol and decreases in triglycerides and LDL (bad) cholesterol.

In a another study, researchers examined the impact of giving subjects raw, crushed garlic on metabolic syndrome. They discovered that the genes involved in immunity and cancer cell death were elevated following a single meal containing 5 grams, or around 1.5 cloves, of garlic.

The outcomes over a four-week span were similarly encouraging: The participants' body weight determined how much garlic they ate; for example, a 150-pound individual would consume around 6 grams, or 2 cloves, each day. The study found that eating garlic reduced blood pressure, LDL cholesterol, and blood sugar.

Garlic supplement benefits

When compared to consuming the dish, garlic supplements contain a far higher concentration of the herb. Therefore, the best method to take advantage of all the benefits of garlic is to take garlic pills.

However, it's also critical to remember that the Food and Drug Administration (FDA) does not regulate dietary supplements, so be sure to look for goods that have undergone independent testing.

Nevertheless, some studies do suggest that consuming fresh, chopped garlic on a regular basis has health benefits. Moreover, it's a tasty and healthful way to season meals, which may inspire you to eat more lean meat, fish, whole grains, and veggies.

Benefis of garlic oil and garlic powder

Fresh garlic that has been finely processed into a powder and dried is called garlic powder. There has been limited research on the health benefits of garlic powder, however the findings are mainly conflicting. Garlic oil is another product about which there is a dearth of solid research. 

Side effects of garlic

Garlic adds a lot of flavor and nutrients and is cheap and simple to utilize. However, those who have gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS) may experience digestive problems as a result of it.

Fructans, a kind of carbohydrate found in garlic, can give people with IBS bloating and unwelcome stomach gas. Nonetheless, some garlic flavor may still be accessible to IBS sufferers without causing unfavorable side effects.

Monash University claims that fructans do not leak out into oil. As a result, you can sauté the garlic in oil and then remove it with a spoon before serving. Garlic flavor should be present in the oil without any bothersome side effects.

Furthermore, the active ingredient in garlic, allicin, lowers stomach acidity and relaxes the esophageal sphincter. For those with GERD, these mechanisms increase reflux. Other than avoiding garlic, there is just no way around this.

Fun facts about garlic

Here are some further fascinating facts regarding garlic: 

Try using black garlic for a milder taste

If you've ever watched a cooking show, black garlic is probably something the chefs have used. This garlic has undergone an aging process rather than being a separate variety.

A head of garlic is cured for many weeks at a temperature between 155 and 175 degrees Fahrenheit and between 70 and 90% humidity to produce black garlic.

A scientific reaction takes place throughout this process, changing the color of the garlic and giving it a chewier, sweeter taste. Although black garlic can be made at home, it's also commonly found at stores like Trader Joe's. 

How to get rid of the smell of garlic on your hands

The fragrance of chopped garlic stays on your hands for hours, sometimes even days. Sadly, soap by itself is unable to get rid of this strong odor.

On the other hand, you might be able to get rid of the smell by running some water over your hands and rubbing something made of stainless steel, such a pot lid.

Using one teaspoon of salt, two teaspoons of baking soda, and a few drops of water in your palms is another approach. Make a paste with your hands, then scrub for a minimum of thirty seconds. After using water to rinse, wash with soap. The scent of garlic ought to go away!

Healthy garlic recipes

Although garlic is probably nothing new to you, here are a few easy and healthful ways to cook with more of it.

Squash and Garlic-Herb Cheese Frittata
Squash and Garlic-Herb Cheese Frittata

Frittatas are a fantastic way to whip up a filling, quick, and wholesome weekend meal (or brunch, or lunch!). Eggs are quickly scrambled in a skillet to generate a frittata, which is then baked to cook and take on the shape of a pie.

You can add as much or as little flavor as you like to them. While some dishes include cheese and ham, others are loaded with leafy greens that are high in fiber. I adore this easy meal that uses butternut squash, one of the most well-liked foods in fall. 

Braised Soy-Honey-Garlic Chicken
Braised Soy-Honey-Garlic Chicken

This simple ingredient list for a chicken supper delivers a big flavor boost. It is umami-rich, sweet, flavorful, and aromatic. Making it, however, is mostly a hands-off process; in addition, it can be ready many days in advance. You will definitely prepare this dish again and again.

Chicken with Potatoes, Arugula and Garlic Yogurt
Chicken with Potatoes, Arugula and Garlic Yogurt

This recipe is incredibly cozy, which is why I adore it! The traditional chicken and potatoes dish is made more interesting by adding yogurt and harissa, which give richness, acidity, and spice.

Spicy Crab Dip
Spicy Crab Dip

The best hot crab dip is this one. I'm going to show you how to make what I think is the ultimate hot dip, which starts with cream cheese, much like most baked dips, but the secret components here really bring out the crab flavor.

Use the best lump crab you can find; but, this simple baked dip will still turn heads at your party whether your budget can accommodate the best fresh crab or merely allows for canned crab.

Eggplant Parmesan Sandwiches
Eggplant Parmesan Sandwiches

This recipe for a delicious and simple hot lunch is an eggplant parmesan sandwich. Fresh basil leaves, marinara sauce, mozzarella and parmesan cheeses, and crispy fried eggplant are stacked on a ciabatta bread.

Sheet Pan Chicken Parm with Garlic Bread and Broccoli
Sheet Pan Chicken Parm with Garlic Bread and Broccoli

It's not a particularly difficult dish, but I can understand why my mother wouldn't want to make it at our house. It took a lot of energy to flour the chicken, fry it in oil, and then bake everything, especially when serving seven or ten people.

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