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National Garlic Day


Besides warding off pesky Vampire's, garlic has many benefits!


People have taken garlic to help with high cholesterol, athlerosclerosis, diabetes, high blood pressure, & more (1). It is low in calories, but contains antioxidants, & nutrients such as: manganese, B6, Vitamin C, Celenium, fiber, copper, calcium, potassium, phosphorus, iron, & B1 (2).


Allicin is a compound in garlic that not only gives it its smell & taste, but also anti-inflammatory benefits. It is only briefly present & stable in fresh garlic after it has been cut or crushed. Waiting about 10 minutes after crushing/cutting garlic may increase the levels & benefits as an enzyme is activated by the crushing process that helps convert alliin to allicin (3). Cooking garlic decreases the benefits from allicin, therefore consuming raw garlic is optimal.


If you are considering using garlic/allicin as a supplement or topical use (yes there are benefits for your skin as well), you should consult with your physician and learn about the side effects & interactions.


A favorite recipe in our home, the kids have been devouring for years, is Chicken and Mushroom in a Garlic Wine Sauce by Gina Homolka. It's easy to make, has paleo & gluten free alternative ingredients & is estimated at: 217 calories, 6g CHO, 29.5g protein, 7.5g fat, & 1.5g fiber. We typically pair it with angel pasta, zoodles, or mashed potatoes & steamed green beans.








References:
2. Leech, Joe. "11 Proven Health Benefits of Garlic". Healthline. June, 28, 2018. https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic
3. Wong, Cathy. "What is Allicin?". Verywell health. March 13, 2022. https://www.verywellhealth.com/the-benefits-of-allicin-88606#toc-possible-side-effects
4. Homolka, Gina. "Chicen and Mushrooms in a Garlic White Wine Sauce". Skinny Taste. June 13, 2017. https://www.skinnytaste.com/chicken-and-mushrooms-in-garlic-white

















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