Maximizing Garlic's Health Benefits

How to Prepare Garlic for the Greatest Health-Protective Effects

Oct 28, 2008

Garlic's health benefits are increased by certain preparation and cooking methods and diminished by others.

Garlic provides a cornucopia of anti-cancer compounds, including allicin, allyl sulphides, allixin, organosulfur, and quercetin, as well as vitamins B6 and C and the fat-fighting mineral selenium. Eating a clove of garlic each day may lower cholesterol and aid in lowering blood pressure. In addition, cooking meat with garlic or onions reduces the carcinogens caused by certain high-temperature cooking methods (including grilling).

Other significant health benefits include cardiovascular protection and anti-cancer properties, as well as anti-inflammatory, antiviral, antibacterial, and antifungal activity. This means that garlic offers some protection against both contagious illnesses and funguses such as Candida, and may also help to mitigate the symptoms of certain chronic conditions such as arthritis. A compound in garlic called allicin helps to kill the microbes responsible for regular colds and flus, as well as the nastier bugs that cause tuberculosis and peptic ulcers. Alicin also aids in weight control.

Regular Versus Elephant Garlic

There are two types of garlic commonly found in supermarkets – regular (small) garlic and elephant garlic, which has larger cloves. Elephant garlic does not offer as many health benefits as regular garlic.

Minced or Crushed Garlic is Better Than Whole Garlic

Garlic needs to be cut up or crushed to rupture its cells, causing it to release a sulphur-based compound (alliin) and an enzyme (alliinase) that form the allicin compound. Garlic should be chopped as finely as possible to get the maximum amount of allicin. Pressing garlic into a fine paste makes it more pungent and generates the most health benefits. Overall, the stronger the garlic smells once it’s been prepared, the more health-protective effects it will provide.

Garlic should be left for at least 5-10 minutes after mincing or crushing to allow the generation of allicin. Prepare garlic first and then let it stand while preparing other ingredients for a meal.

Consume Garlic Raw or Cook It Lightly

Raw crushed garlic is the most beneficial, but cooking lightly preserves garlic’s health-protective effects. Cooking for 10 minutes or more or microwaving for any length of time will completely strip garlic of its benefits, so garlic should be heated for the shortest amount of time possible.

Garlic Recipes and Serving Suggestions

Chopped garlic can be used to add flavour to a wide variety of cooked vegetables, including spinach, mushrooms, and potatoes. Garlic can also be added to stews, soups, and sauces, preferably late in the cooking process so that it’s not heated for very long. To get the most benefits from garlic, consume it raw in salads, dressings, and dips.

Fresh pureed garlic can be used to make hummus dip by blending the following ingredients in a food processor:

Add enough olive oil so that the mixture is the desired thickness. Garnish with parsley and/or paprika before serving.

Dipping sauces for breads can be made from a combination of crushed garlic, olive oil, and fresh diced herbs such as rosemary, parsley, basil, and oregano. A basic vinaigrette salad dressing using raw garlic can be made by mixing:

Dressings, marinades, and dipping sauces must be kept refrigerated as botulism microbes will grow in garlic-oil mixtures at room temperature.