Eating garlic every day may affect everything from your heart and gut to your brain, but more is not necessarily better, reports Martha Stewart.
One to two cloves is the recommended amount
You do not need to eat large amounts of garlic to get its potential health benefits. Registered dietitian Jessica Zinn recommends aiming for one to two cloves per day. Garlic can be eaten either raw or cooked.
A simple kitchen trick may make a difference
Chop or crush garlic before cooking it. This activates the enzyme alliinase and triggers the formation of allicin, garlic’s main antioxidant. According to the nutrition expert in the article, chopped or crushed garlic can be left to sit for five to ten minutes before cooking.
Allicin plays a central role
Many of garlic’s potential effects are linked to the compounds it contains. Allicin is one of the most important and is associated with effects on oxidative stress, inflammation, the gut, brain, and heart.
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Your heart may benefit in several ways
Garlic may support cardiovascular health because allicin helps combat both inflammation and oxidative stress. It may also lower triglycerides and LDL cholesterol. High levels of these fats can contribute to blocked arteries and potentially lead to heart disease.
Garlic contains several anti inflammatory compounds
Allicin is not the only notable compound in garlic. It also contains organosulfur compounds such as alliin, diallyl disulfide, ajoene, and S allyl L cysteine. These compounds can limit the production of molecules involved in inflammatory processes.
The benefits also involve oxidative stress
Garlic’s anti inflammatory compounds also work as antioxidants. They help fight oxidative stress, which over time can contribute to chronic diseases including heart disease, type 2 diabetes, and cancer.
Your gut bacteria get nourishment
Garlic is rich in prebiotics, which provide nourishment for bacteria in the gut and may help improve the balance of the gut microbiome. Allicin can also support the intestinal barrier, which allows nutrients to pass through while helping keep harmful compounds out.
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Your brain may benefit from allicin
Inflammation and oxidative stress can damage the brain over time. Allicin has neuroprotective properties that may reduce these processes. This means garlic can be part of a diet that supports cognitive function.
More garlic is not necessarily better
Eating large amounts of garlic can cause digestive discomfort, gut irritation, bad breath, and body odor. These effects may be particularly noticeable in people who are sensitive to garlic or when it is eaten raw.
Your medication may affect how much you should eat
A higher garlic intake may interact with certain medications. The article specifically mentions blood thinners and birth control. For this reason, it is best to speak with your doctor before significantly increasing your garlic intake.
Some people may need to limit their intake
People with low blood pressure or a bleeding disorder may need to limit how much garlic they eat. The same applies to people who are allergic to garlic. Garlic is also excluded from a FODMAP diet.
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The easiest approach is to use it in cooking
Garlic does not have to be eaten on its own to become part of your daily diet. According to Jessica Zinn, using it as a seasoning in cooking is the best way to incorporate it. Garlic can be added to vegetables sautéed in olive oil, soups, and stews, or used in pesto, dips, garlic confit, and mashed potatoes.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.