One of the most controversial flavourings in the kitchen, garlic rarely leaves anyone indifferent. This distinctive ingredient is either loved or hated. The healing potential of garlic has been recognized for thousands of years. Throughout history it has been used to treat everything from wounds to digestive problems.
Two important ways in which garlic is good for the heart and circulation have been identified. Firstly it contains many sulphur compounds, including diallyldisulfide (DADS), which ensure smooth blood flow preventing platelets from sticking together and forming clots. Studies have shown that an increased intake of garlic reduces platelet activity which, in turn, may prevent high blood pressure, heart disease and stroke. It has also been shown to lower cholesterol and triglyceride levels in the blood.
This versatile herb also has antioxidant properties. In laboratory studies, garlic appears to block the growth of cancer cells. Population studies show that people who eat lots of garlic have fewer stomach and colon cancers than those who eat the least. The substance called DADS appears to halt the growth of cancer cells by interfering with their ability to divide and multiply. Another substance in garlic is diallyl trisulfide (DATS), which is 10 times more powerful than DADS in killing human lung cancer cells. Garlic also contains compounds which prevent nitrites (common substances found in foods such as bacon, processed meats and pollutants) from transforming into nitrosamines, harmful compounds that can trigger cancerous changes in the body’s cells.
In addition, research has shown that garlic can help boost immunity and reduce high blood sugar levels.
IN THE KITCHEN…
Enjoy it fresh. Crushed raw garlic contains allicin (which has antibiotic effects), a compound that breaks down quickly into a cascade of healthful compounds, like DADS and DATS. To cut down on the sulphuric essence, cut a clove in half and rub it against the inside of a wooden salad bowl. You will get the hint of the garlic taste in the salad without sacrificing any of the garlic benefits.
Cut it fine. Whether you cook garlic or eat it raw, mincing, pressing it lightly or crushing, it expands its surface area, which releases a maximum number of healthful compounds.
Eat for convenience. You do not have to prepare fresh garlic to get the healing benefits. Raw, cooked or even powdered has its own important compounds.
Cook it lightly. Overcooking garlic can destroy some of the delicate compounds it provides. Add to foods within the last few minutes of cooking time for maximum benefit.