How to Eat Garlic
As an essential seasoning in the kitchen, garlic is not only the soul ingredient of Chinese cuisine but also a treasure of health preservation that combines medicine and food. This white bulb contains over 200 active ingredients, including sulfides and allicin. This article will analyze the correct way to consume garlic and its multiple health benefits from a scientific perspective.
1. Garlic Consumption Guide
1.1 Raw Consumption Preserves Nutrition
After slicing fresh garlic cloves, let them sit for 10 minutes to increase allicin production when exposed to air. When pairing with dumplings or cold dishes, it is recommended to consume no more than 3 cloves at a time to avoid stimulating the gastrointestinal mucosa.
1.2 Cooking Techniques
When stir-frying, use cold oil and slowly fry until slightly yellow to reduce the risk of acrylamide formation. For making garlic sauce, control the oil temperature below 160°C, and using olive oil can enhance the absorption rate of fat-soluble nutrients.
1.3 Fermentation and Processing
Sugar and vinegar pickled garlic or black garlic fermentation processes can convert pungent substances into S-allyl cysteine, increasing the bioavailability by 3-5 times, especially suitable for sensitive digestive individuals.
2. Five Health Benefits of Garlic
2.1 Natural Antibacterial Protection
Allicin can penetrate bacterial cell membranes, inhibiting Staphylococcus aureus and Helicobacter pylori by 92%. Consuming 2g of raw garlic daily can reduce the risk of intestinal infections by 63%.
2.2 Cancer Prevention Mechanism
Organosulfur compounds block the synthesis of nitrosamines. Epidemiological studies show that consuming 28g of garlic weekly can reduce the incidence of gastric cancer by 52% and the risk of colon cancer by 42%.
2.3 Immune System Regulation
Alliinase promotes lymphocyte proliferation, increasing the level of immunoglobulin IgG by 17% and enhancing NK cell activity by 2.3 times.
2.4 Cardiovascular Protection
Consuming 600-900mg of garlic extract daily for 24 weeks can reduce total cholesterol by 12% and decrease the area of arterial plaques by 18%.
2.5 Antioxidant and Anti-aging
The superoxide dismutase (SOD) present in garlic has an antioxidant efficiency 39 times higher than vitamin E, significantly reducing oxidative damage markers such as 8-hydroxydeoxyguanosine.
Modern nutritional research confirms that scientific consumption of garlic can build a triple health barrier. It is recommended to choose purple-skinned garlic for a higher content of allicin, and consume it on an empty stomach with protein-rich foods to buffer irritation. Incorporating garlic into your daily diet allows this white gem to continuously protect the health of your family.