6 incredible health benefits of black garlic and how to use

Black garlic is a vegetable obtained from fresh garlic, which is subjected to a fermentation process under controlled temperature and humidity for a certain period of time. This process transforms fresh garlic into black garlic, which changes its color, consistency, and composition, reduces the strong flavor and smell, and gives it a sweet taste and elastic texture when chewed.

When compared to fresh garlic, black garlic has more benefits, as its physicochemical properties are changed during fermentation, in which allicin, which is the substance that gives fresh garlic its intense smell and flavor, is converted in compounds beneficial to health, such as polyphenols, flavonoids, and organosulfur compounds.

Properties and benefits

Black garlic has numerous anti-cancer, antioxidant, liver-protecting, immunomodulating, neuroprotective, hypoglycemic and anti-obesity properties, and can provide several health benefits, such as:

1. Prevent premature aging

It has been shown that black garlic contains antioxidant compounds, such as polyphenols, alkaloids, flavonoids, and cysteine, which are obtained in the fermentation process of fresh garlic and which, in the body, help to neutralize cellular damage caused by free radicals, preventing premature aging and improving diseases, like diabetes.

2. Helps prevent and treat cancer

Black garlic has been shown to increase tumor cell death and inhibit its growth, in leukemia and colon and stomach cancer, and to decrease the size of the tumor in stomach cancer.

3. Helps you lose weight and control cholesterol

Black garlic helps to reduce body weight, when combined with physical exercise, by increasing metabolism and reducing the size of fat-containing cells, adipocytes, in the abdominal region. In addition, it also helps to regulate insulin and blood sugar levels, helping to control diabetes and appetite.

In addition, it also reduces triglycerides and bad blood cholesterol (LDL), and increases good cholesterol (HDL). According to one study, consumption of about 6 grams of black garlic a day helps prevent atherosclerosis and cardiovascular disease.

4. Is anti-inflammatory

Some studies suggest that thanks to its anti-inflammatory properties, black garlic helps fight diseases and septicemia, as it stimulates the body’s defense cells, in addition to reducing the production of pro-inflammatory cells.

5. Improve memory

Black garlic contributes to the proper functioning of memory and helps to protect the nervous system, as it improves cognitive processes and prevents neuro-inflammation and neuro-toxicity, preventing neurodegenerative diseases, such as Alzheimer’s.

According to a study carried out with black garlic, a daily intake of 12.5 mg to 50 mg per kg of weight could exert this neuroprotective effect.

6. Protect the liver

Some studies have shown that a daily intake of 200 mg/kg of body weight may help to protect the liver from side effects of medications, chemicals, alcohol, and infections, to which it is vulnerable.

In addition, it can also help to improve liver diseases, such as fatty liver, favoring the reduction of fat accumulated in this organ.

How it is obtained

Black garlic is obtained from fresh garlic, through a process that consists of its fermentation at controlled temperatures that are between 60ºC and 90ºC, with humidity also controlled, between 70 to 90%, for a certain period of time. time.

This process makes the garlic increasingly darker due to the fermentation process, in which some of the garlic components are converted, as is the case with allicin, which gives rise to alkaloids and flavonoids, which give properties to black garlic. . See the differences in relation to fresh garlic .

How to use black garlic

Black garlic gives the food a very pleasant flavor and can be used in a variety of ways, such as preparing sauces, mixing crushed garlic with soy sauce or olive oil, in seasoning foods such as meats, salads or pasta, or using pieces for making garlic bread, for example.

In addition, there are currently black garlic supplements that can be purchased through online stores and natural products. It is important to read the manufacturer’s instructions and consult with a healthcare professional about the dose, which will depend on the intended use of the supplement.

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