Popular foods like garlic are valued for their distinctive flavor as well as their numerous health benefits. Typically, it is sautéed, roasted, or baked before being added to a recipe. Raw garlic clove has 15 calories, 3 grams of carbs, 0.58 grams of protein, 2.85 mg of vitamin C, 1.29 mg of selenium, and 0.15 mg of iron, making it a nutrient-dense food. Only consuming raw garlic can enhance the health advantages of the herb, according to scientific research.
Alliin and alliinase are found in garlic. Under the influence of airborne oxygen, garlic that has been crushed or mashed will produce allicin. The main active component of garlic, allicin, has potent antibacterial and anti-inflammatory qualities that can strengthen the body's defense mechanisms. Garlic has been also proven to improve heart and brain health, boost immunity, and balance blood sugar levels. The food that promotes longevity is garlic. Garlic is second on the list of foods that promote longevity in the world. Particularly fond of raw garlic, Germans use 8000 tons of it annually. With average longevity of more than 80 years, Germany is among the nations with the greatest life expectancies. Germans think that eating garlic regularly has a direct impact on their longevity.
Being a pungent food, garlic can induce symptoms including upset stomach, diarrhea, abdominal pain, bloating, and bad breath when consumed in excess. Although garlic is beneficial, moderation is key. The WHO advises consuming 1 to 2 cloves of garlic daily. There are also some possible risks in eating too much garlic. First of all, raw garlic has a greater flavor and aroma than cooked garlic, which some individuals could find disagreeable. In order to lessen heartburn, it is usually advised for people with gastroesophageal reflux disease (GERD) to limit their garlic intake.
Although raw garlic has a stronger flavor and scent than cooked garlic, it is still safe to consume. Additionally, raw garlic retains more of the allicin, a sulfur-containing compound that is largely responsible for the health benefits of garlic. For the best results, aim for 1-2 cloves each day. If you have any side effects, like heartburn, acid reflux, or excessive bleeding, reduce your intake.
PDO I Kimberly M. Tanador, RND
References:
What are the benefits of garlic?
https://www.medicalnewstoday.com/articles/265853
Garlic - Uses, Side Effects, and More
https://www.webmd.com/vitamins/ai/ingredientmono-300/garlic
What Are the Pros and Cons of Eating Raw Garlic?
