The garlic clove has been used for more than 7,000 years as medicine to prevent and treat diseases, and in food for flavor enhancement. Garlic (Allium sativum L.) is a bulbous vegetable and is related to the onion, leek, chive and shallot. The garlic clove is typically planted in the fall and it is rich in organosulfur compounds from which it gets its health benefits.
According to the Linus Pauling Institute, a fresh garlic clove contains organosulfur compounds: γ-glutamyl-S-allylcysteine (about 2-6 mg) and allicin (6-14 mg). Garlic cloves yield around 2,500-4,500 mcg of allicin when crushed. One fresh garlic clove usually weighs between 2 to 4 g; so basically the bigger the bulb, the more compounds and the bigger the medicinal benefit.
What are the health benefits of garlic?
Garlic compounds have anti-inflammatory, antioxidant and antifungal properties. It is used for everything, from fighting the common cold to cancer. In one study, giving raw garlic to rats significantly decreased DNA damage caused by cancer causing agents. However, it is still not known if the compounds slow the cancer development.
Garlic compounds have also been found to decrease cholesterol if taken more than two months. It also inhibits the clumping of platelets in the blood. Garlic is said to enhance cellular glutathione synthesis as well, which helps the body with detoxification, antioxidant defense and regulating cell proliferation.
Linus Pauling had this to say on another study: “…Investigators measured coronary artery calcium to assess the effect of supplementation with aged garlic extract on the progression of atherosclerosis in 19 adults already taking statins. After one year, increases in coronary calcium were significantly lower in those taking aged garlic extract (4 ml/day) than in those taking a placebo.”
What are the effects of cooking garlic?
When raw garlic cloves are crushed, chopped, or chewed, the enzyme allicin is released; this is garlic’s best form when considering use for medicinal purposes. However, allicin can be inactivated by heat or the microwave. According to one study, heating the uncrushed garlic cloves for 60 seconds in a microwave or 45 minutes in a convection oven prior to consumption blocked health effects. Prolonged oven heating or boiling for six minutes or longer will also deplete its health benefits. For best results, scientists recommend that you allow the chopped/crushed garlic to sit for 10 minutes before cooking it to bring out the compounds. Read more from the Cooking Detective.
Tips on using garlic
For the best medicinal benefits of garlic, use organic. Make sure your garlic comes from trusted sources and not places where pesticides are used. The top of the garlic plant is called the scape and this is also edible and delicious. Black garlic is actually fermented garlic and has a sweet taste. Garlic will keep longer if the tops remain attached. Store at room temperature and keep dry, not in a plastic containers where mold could form. Soft or spongy garlic is not as beneficial. 1/8 teaspoon of garlic powder is equivalent to one clove of garlic. For garlic breath, eat fresh parsley :).
Final Info and Effects
Trials done using dehydrated garlic, garlic oil and aged garlic were also medicinally beneficial. Garlic could enhance the anticoagulant effects of warfarin (Coumadin). No adverse effects were reported by pregnant women. For lactating women, however, there was some evidence that garlic intake could change the flavor of breast milk. (Source: LPI)
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