Studies suggest that garlic offers a wide range of potential health benefits, including supporting heart health, boosting the immune system, and potentially reducing the risk of certain cancers. It also has antioxidant properties that may protect against cellular damage and contribute to overall well-being.
“Let food be thy medicine, and medicine be thy food.” History books quote Hippocrates, the ancient Greek physician who is often called the father of Western medicine, as saying that phrase. He was on to something when he often prescribed garlic to treat various conditions, and modern science has confirmed many of those beneficial effects. However, he was not the only one to believe that it contains potent medicinal properties; it has been used throughout history in many major civilizations, including the Romans, Chinese, Indians, and Egyptians.
For example, did you know that garlic was one of the earliest performance-enhancing substances? Indeed, ancient civilizations used it to help reduce fatigue and improve the capacity of laborers. Additionally, ancient Greek Olympic athletes consumed it to improve their physical performance.
Pound per pound and calorie for calorie, garlic is incredibly nutritious, with a single 3-gram clove containing 4.5 calories, 0.2 grams of protein, and 1 gram of carbs, along with several nutrients, including fiber, selenium, manganese, vitamin C, and vitamin B6.
A Look At Some of the Health Benefits
- Protecting Brain Health: Garlic contains potent anti-aging antioxidants that help to fight oxidative damage from free radicals that contribute to the aging process and related cognitive decline. These antioxidants may significantly reduce oxidative stress and lower the risk of related diseases such as Alzheimer’s disease, which is the most common form of dementia.
- Promoting Longevity: Given its beneficial effects on important risk factors, it is suggested that eating garlic may help you live longer when compared to not eating it at all.
- Heart Health: It can help lower blood pressure, reduce cholesterol, and improve blood vessel health, potentially lowering the risk of heart disease.
- Immune System: It has antibacterial, antiviral, and antifungal properties, helping to fight off infections and boost the immune system.
- Cancer Prevention: Some studies suggest that it may help reduce the risk of certain cancers, including colon, gastric, and lung cancer.
- Antioxidant Protection: It is rich in antioxidants that can neutralize harmful free radicals in the body, protecting cells from damage and reducing the risk of chronic diseases.
- Improved Bone Health: It may help reduce oxidative stress, which can contribute to bone disorders like osteoporosis, and may also aid in calcium absorption, especially in women after menopause.
- Digestive Health: It can help to stimulate digestive enzymes, aiding digestion and potentially relieving digestive issues like indigestion and IBS.
- Skin Health: Its antibacterial properties can help clear up skin conditions like acne, and its antioxidant properties may contribute to a healthy complexion.
- Reduced Lead Toxicity: Allicin, a compound in garlic, has been shown to reduce lead levels in the blood and alleviate related symptoms.
- Blood Sugar Balance: It may help improve blood sugar control in individuals with type 2 diabetes.
- Improved Cholesterol Levels: Research suggests that it can help to lower total and LDL cholesterol levels, which may help to lower the risk of heart disease.
Difference Between Black Garlic and Regular White Garlic
Both white and black varieties are delicious and share many of the same health benefits, including protecting heart health, preserving cognitive health, and boosting immunity. However, the white variety has fewer antioxidants but more vitamin C and allicin, which is responsible for many of the health benefits. They are both healthy choices; ultimately, whichever you choose is a matter of personal choice.
Black garlic is regular white garlic that’s undergone a fermentation or aging process, resulting in a darker color, sweeter flavor, and softer texture compared to fresh garlic. The process involves slow heating and high humidity, which leads to a transformation of the chemical compounds, particularly the Maillard reaction.
Fresh Garlic (White):
- Appearance: White or off-white in color, with a crisp, firm texture.
- Flavor: Strong, pungent, and spicy, with a sharp “bite”.
- Texture: Firm and crisp.
- Uses: Versatile in cooking, often used for its pungent flavor and aroma.
Black Garlic:
- Appearance: Dark, almost jet-black in color.
- Flavor: Mild, sweet, and umami, with notes of balsamic vinegar or molasses.
- Texture: Soft, sticky, and spreadable.
- Uses: Often used as a flavor enhancer in sauces, dressings, marinades, or even desserts.
- Fermentation/Aged: Black garlic is made by aging fresh garlic under controlled conditions (high temperature and humidity) for several weeks.
Key Differences:
- Taste: The regular fresh white variety is known for its sharp, pungent flavor, while black has a milder, sweeter, and umami-rich taste.
- Texture: Regular fresh white has a crisp, firm texture, while black is soft, sticky, and spreadable.
- Appearance: Regular fresh is white or off-white, while black is dark, almost black.
- Flavor Profile: The fermentation process transforms the flavor, mellowing the pungency and developing a unique sweetness and umami.
- Uses: Regular fresh white garlic is versatile in cooking, while black garlic is often used in more gourmet applications.
End Note
While people use garlic to add a punch of flavor that complements most savory dishes to avoid a bland meal, they are also giving their body a health boost. It is very versatile and is available in a variety of forms, ranging from pastes and powders to whole cloves and supplements, as well as extracts and oils.
Although it has many benefits, and is safe for most people, it also has some drawbacks, such as bad breath, some people may be allergic, and it could affect blood clotting abilities. Those with bleeding disorders or those using blood-thinning medications should have a discussion with their primary care provider before increasing their garlic intake. Additionally, those with gastroesophageal reflux disease (GERD) may have negative effects from drastically increasing their garlic intake.
This article was written by TJ Webber at the WHN News Desk.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
