Garlic is a powerhouse ingredient in both cooking and medicine, known for its distinct flavor and impressive health benefits. Studies show garlic contains organic sulfur compounds that may help fight infections, reduce inflammation, and support heart health. It may even lower the risk of certain cancers, such as stomach, colon, and breast cancer. However, not all garlic habits are created equal. Making a few common mistakes could prevent you from reaping garlic’s full potential. Here’s what to avoid to maximize garlic’s health benefits!
Mistake 1: Overcooking Garlic
A popular saying goes, “Cooked garlic is lost garlic,” and it’s true! When garlic is heated beyond 60°C (140°F), allicin, its most potent health compound, is destroyed. This compound forms when garlic is chopped, crushed, or chewed, and it’s responsible for many of garlic’s medicinal benefits. To retain the benefits, try adding garlic at the end of your cooking or consume it raw in salads or dips.
Mistake 2: Eating Whole Cloves
While it might seem convenient, swallowing whole garlic cloves won’t release allicin. Crushing or slicing garlic activates the compound, which is key to boosting immunity and fighting infections. For the most potent effect, crush garlic and let it sit for a few minutes before eating to allow the allicin to fully activate.
Mistake 3: Buying Pre-Peeled Garlic
While pre-peeled garlic may save time, it often has a reduced concentration of beneficial compounds. Peeled garlic also spoils faster, which affects its flavor and nutritional value. Fresh, whole garlic is always the better option. It lasts longer, retains its nutrients, and is less likely to carry bacteria or fungi. Plus, fresh garlic gives you maximum flavor and health benefits.
Mistake 4: Not Washing Garlic Before Use
Garlic, like any produce, may have residues from soil or pesticides. Washing garlic helps remove these contaminants and ensures it’s safe to consume. Even if garlic looks clean, give it a rinse before peeling or chopping it.
Mistake 5: Improper Storage
Storing garlic properly is key to preserving its potency. Keep garlic in a cool, dark, and well-ventilated place, away from moisture and sunlight. Avoid storing garlic in the refrigerator, as the cold can cause it to sprout, which affects its taste and texture. Properly stored, unpeeled garlic can last up to eight weeks, while peeled cloves only stay fresh for about 10 days.
Mistake 6: Not Letting Garlic Rest After Chopping
After chopping or crushing garlic, let it sit for at least 10 minutes before cooking or eating. This waiting period allows allicin to reach its peak potency. If you’re planning to eat garlic raw, a short rest can make a big difference in its effectiveness for your health.
Extra Tips for Using Garlic Safely
Garlic is generally safe, but it can interact with some medications, such as anti-hypertensive and blood-sugar-lowering drugs. This could increase the risk of bleeding or cause blood pressure and sugar levels to drop too low. If you’re on these medications, consult your doctor before increasing your garlic intake.
Health Benefits of Garlic
Now that you know how to use garlic correctly, here’s a quick look at some of its top benefits:
- Lowers Blood Pressure: Garlic may help reduce high blood pressure, making it beneficial for people in the USA where hypertension is common.
- Antioxidant Power: Garlic’s antioxidants protect cells from damage, potentially lowering the risk of conditions like Alzheimer’s and dementia.
- Reduces Cancer Risk: Some studies suggest garlic may reduce the risk of cancers like stomach and colon cancer.
- Boosts Immunity: Garlic’s antiviral, antibacterial, and antifungal properties help fight infections and support immune health.
To keep your immune system strong, consider adding a small amount of raw garlic to your daily diet. For extra potency, combine garlic with onion in recipes to maximize their health effects.
For more health insights and tips on nutrition, visit medicaltimes.io.