The Delectable Healing Powers of Garlic

A bulb of garlic can fit into the palm of your hand. But its powers as a “super” vegetable extend across your entire body. A member of the allium vegetable family—which includes onions, shallots, leeks, and chives—garlic contains phytochemicals, including allicin, alliin, and dithiin, which fight diseases. Once garlic is chopped, diced, or crushed, these phytochemicals are released and provide antioxidant, anti-inflammatory, antifungal, and antibiotic properties.

Much research has been done and is continuing to evaluate the health benefits derived from consuming garlic, and some studies have shown that certain people are able to lower their risk of colorectal, gastric, and renal cancers, prevent atherosclerosis (clogged arteries) and reduce high blood pressure, high LDL (“bad”) cholesterol, and high triglycerides, according to the National Center for Complementary and Integrative Health (NCCIH). It also has been rumored (but not yet proven) that garlic helps fight the cold and flu.

Garlic is recognized by The National Cancer Institute as one of several vegetables with potential anticancer properties, but the organization does not recommend using garlic dietary supplements for cancer prevention. Fresh, whole foods are usually the most effective way to get your nutrients.

“Supplements have been shown to have less-potent levels of garlic’s most active property, allicin,” explains Rachel Lustgarten, a registered dietitian nutritionist at Weill Cornell Medicine. “It is thought to be in part because the garlic is dried as well as the coating on the pill capsule that decreases allicin bioavailability.”

How to Cook with Garlic

Garlic has been featured in Italian, Chinese, Japanese, Greek, and Indian dishes for centuries, and it pairs well with almost anything—including meat, seafood, and vegetables. It’s used primarily as a spice or flavor enhancer and, in addition to fresh bulbs, comes in powder, salt, and oil forms. It’s strong flavor and odor are a combination of pungent, tangy, and savory.

In addition to its disease-fighting benefits, “Garlic is considered a zero-calorie food, as it is less than 5 calories per serving (equal to 1 clove or 1 teaspoon),” says Lustgarten. And since people do not consume garlic in very large quantities, “It is unlikely that garlic would add significant calories to a person’s daily intake.”

To cook with garlic, peel away the outer white layer, then pull apart the cloves with your hands and slice off the tips. The flavor doesn’t release until you cut into it, so crush, dice, slice, or mince your garlic cloves.

Roasting garlic brings out the natural flavors the best and adds a little crunch. If you are planning to put garlic into a sauce or recipe, saute your garlic for about 3 minutes in olive oil prior to adding it to your main dish to help release some of the aroma. Garlic burns easily, so cook it on low, stir it often, and don’t overcook it.

“Experimenting with garlic as a flavor enhancer is a great way to add interest and intensity to food without contributing excess fat, calories, sodium, and sugar,” says Lustgarten. “Invest in a good garlic press to get the most out of each clove of garlic and avoid staining your hands with a strong garlic smell.”

Also try mixing soft, roasted garlic with a little bit of olive oil and spreading it as a butter alternative, Lustgarten suggests.

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