Garlic helps with various diseases: Are you eating it properly?

It is one of those indispensable kitchen ingredients, it is used in almost everything, and it is extremely healthy. This plant protects us from tumors, lowers pressure and rejuvenates the brain, but it is extremely important how we eat it

For centuries, garlic has been one of the main ingredients in kitchens around the world, praised not only for its aromatic flavor, but also for its numerous health benefits. But a question arises that you may not have thought about - does it matter whether we eat it raw or cooked? Some people swear by the powerful effects of raw garlic, while others believe that cooking it enhances its health benefits. So which version is really better for us?

Nutritional content of raw garlic

Garlic is full of essential vitamins and minerals, and at the same time it is low in calories. A typical three-cup serving contains only 13 calories and provides a good amount of B vitamins, especially vitamin B6, which helps the body make energy from food. Other B vitamins such as niacin, riboflavin and thiamine also play a role in energy production.

Vitamin C, an antioxidant that supports immune function, is also found in raw garlic, contributing about 5% of your daily requirement in just three servings. In addition, garlic also supplies vitamin K, which helps with blood clotting, as well as manganese, a mineral vital for the brain and nerves. Other minerals such as copper, zinc and iron are also present in smaller amounts, it says Each.Mr

The effect of cooking on garlic

Cooking garlic can reduce some of its nutrients, especially water-soluble vitamins like B and C, which tend to be lost during cooking. In order to reduce the loss of vitamin C, methods such as steaming or short cooking are recommended. On the other hand, fat-soluble vitamins such as vitamin K are not affected by heat.

Although minerals remain mostly intact during cooking, some can be washed away during boiling, so it is recommended to add garlic at the end of the cooking process to retain as many nutrients as possible.

Allicin - the key substance in garlic

The health benefits of garlic are mainly due to allicin, a substance that forms when garlic is chopped, crushed or chewed. This substance is rich in sulfur, has antioxidant properties and is believed to play a role in reducing inflammation and supporting cardiovascular health. Studies have shown that both raw and heated garlic have anti-inflammatory effects, although raw garlic retains higher levels of allicin.

In order to preserve allicin when cooking, it is best to crush the garlic and let it sit for about 10 minutes before exposing it to heat. This resting period allows the enzymes to activate and form allicin, which is then better able to withstand the heat.

Garlic and cardiovascular health

Garlic's cholesterol-lowering potential has attracted attention, because substances such as flavonoids, selenium, and sulphides in raw and cooked garlic can contribute to its positive effects on heart health.

Research has shown that garlic can help reduce cholesterol levels, especially in people with elevated levels. A meta-analysis found that different forms of garlic, including garlic powder and aged garlic extract, were more effective in lowering total cholesterol compared to placebo. For those with mildly high cholesterol, garlic can offer a natural alternative to conventional medications.