Garlic is a versatile spice known for its culinary uses and rich in antioxidants.
Belonging to the allium family, garlic shares its lineage with onions, shallots, leeks, and chives. Its culinary history spans centuries, offering both flavor enhancement and potential medicinal benefits, thanks to its potent antioxidant content. While its flavour profile bears resemblance to onions and shallots, garlic boasts a unique aroma and taste—a subtle sweetness accompanied by a touch of pungency, bitterness, and a hint of heat, particularly when consumed raw. Yum!
Health Benefits of Garlic
Garlic is recognized for its antimicrobial, antibacterial, and antiviral properties. It may contribute to the control of H. pylori overgrowth, a culprit behind stomach ulcers and digestive concerns when left untreated. Additionally, garlic shows promise in combatting yeast and candida albicans.
How does Garlic Increase Iron Absorption?
When paired with iron-rich foods, garlic can increase iron absorption, which is especially beneficial for individuals following vegetarian or vegan diets. Garlic contains diallyl sulfides, which elevate ferroportin, a critical protein in managing iron stores.
Is Garlic Anti-Inflammatory?
Garlic contains 1,2-DT and Thiacremonone, which all possess anti-inflammatory attributes (they inhibit the messenger molecules involved in the inflammatory process).
Does Garlic Help to Prevent Cancer?
The development of cancer is still not fully understood, but some foods are thought to have small protective effects when enjoyed as part of an overall healthy diet. The sulfur-containing compounds in garlic (allin, allicin, and allixin) are all though to have potential anti-cancer properties and may support cardiovascular health by promoting blood vessel dilation.
Is Garlic Good for Heart Health?
Garlic's protective effects against oxidative and blood vessel damage have been associated with reductions in overall cholesterol and triglyceride levels.
How to Include Garlic in Healthy Meals
Garlic can add incredible flavour and health benefits to your meals. Here are a few easy ways to include garlic in your healthy dishes:
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Sautéed Vegetables: Start your vegetable stir-fry by sautéing minced garlic in a bit of olive oil or butter before adding the veggies. It adds a delicious aroma and flavour.
- Garlic Roasted Vegetables: Toss vegetables like broccoli, cauliflower, or Brussels sprouts with minced garlic, olive oil, salt, and pepper before roasting them in the oven.
- Garlic Hummus: When making homemade hummus, add roasted garlic for an extra layer of flavour. Serve it with fresh vegetable sticks for a healthy snack.
- Garlic Quinoa or Rice: Add minced garlic to the cooking water when making quinoa or rice. It infuses the grains with a subtle garlic taste.
- Garlic Marinades: Create a flavorful marinade for chicken, fish, or tofu by combining minced garlic with lemon juice, olive oil, and your favourite herbs and spices.
- Garlic Salad Dressing: Make your salad dressing by whisking together minced garlic, olive oil, balsamic vinegar, Dijon mustard, and a touch of honey. It's perfect for salads or drizzling over grilled vegetables.
- Garlic Guacamole: Enhance your guacamole with a clove or two of minced garlic. It adds depth and complexity to the flavour.
- Garlic Soups: Many soups, such as chicken noodle soup or tomato soup, benefit from the addition of minced garlic. Add it while sautéing onions for the base.
- Garlic Shrimp: Sauté shrimp with garlic, lemon juice, and a sprinkle of red pepper flakes for a quick and healthy seafood dish.
- Garlic Butter: Make a garlic-infused butter by mixing minced garlic with softened butter and herbs. Use it to top grilled fish, steak, or roasted vegetables.
- Garlic Dressings and Dips: Incorporate garlic into yoghurt-based dressings and dips like tzatziki or cucumber dill sauce.
- Garlic and Olive Tapenade: Blend garlic, black olives, capers, and olive oil to make a delicious tapenade. Serve it as a spread on whole-grain crackers or as a condiment for grilled meats.
Remember that the intensity of garlic flavour can vary, so you can adjust the amount of garlic you use to suit your personal taste. Garlic is a versatile ingredient that can elevate the taste of your dishes while offering potential health benefits.
Garlic Nutrition
Calories: 149 kcal
- Water: 58%
- Protein: 6.36 grams
- Carbohydrates: 33.06 grams
- Dietary Fiber: 2.1 grams
- Sugars: 1 grams
- Fat: 0.5 grams
- Vitamins:
- Vitamin C: 31.2 mg (52% DV)
- Vitamin B6 (Pyridoxine): 1.235 mg (62% DV)
- Folate (Vitamin B9): 3 mcg (1% DV)
- Minerals:
- Calcium: 181 mg (18% DV)
- Iron: 1.7 mg (9% DV)
- Magnesium: 25 mg (6% DV)
- Phosphorus: 153 mg (15% DV)
- Potassium: 401 mg (11% DV)
- Zinc: 1.16 mg (8% DV)
- Copper: 0.299 mg (15% DV)
- Manganese: 1.672 mg (84% DV)
- Selenium: 14.2 mcg (20% DV)
Please note that these values are approximate and can vary based on factors like the variety of garlic and its growing conditions. Garlic is often consumed in smaller quantities in recipes, so you may need to adjust these values accordingly for your specific use.