Garlic
nutrition facts
Since time immemorial, garlic
has been recognized in almost all of the
cultures for its medicinal as well as culinary properties. This
wonderful herbal plant, grown for its underground root or bulb,
contains many health promoting phyto-nutrient substances that have
proven benefits against coronary artery diseases, infections and
cancers.
This root herb plant belongs to the family of Alliaceae of the
genus Allium;
and scientifically known as Allium
sativum. It is believed to be originating in the
mountainous Central Asian region from where it has spread all over the
temperate and subtropical regions of the world.
|
| Garlic bulbs with individual
"cloves"
|
Allium
sativum is a perennial crop and is
grown by methods similar to those used in
growing onions.
Fully-grown plant reaches about 50 to 60 cm in height and bears
underground
bulbous root containing about 8-20 bulblets known as cloves. The whole
bulb is encased by several layers of white or mauve-tinged thin papery
coverings.
|
| Garlic growing in pots.
|
Several cultivar varieties exist from extra large
elephant garlic to small sized solo garlic. Allium oleraceum or
field garlic is a wild, tall variety commonly grown in the
United
Kingdom.
Unlike in onion, the flowers of
the garlic plant are sterile and therefore do
not produce seeds. New plants generally are grown from planting the
individual
sections of the bulb.
Health benefits of Garlic
-
Strong flavored, garlic cloves contain many
noteworthy minerals, vitamins, anti-oxidants,
and phyto-nutrients that have proven health benefits.
-
Its bulbs contain organic
thio-sulfinites such as diallyl
disulfide, diallyl trisulfide and allyl propyl disulfide
that can form allicin
by enzymatic reaction, which is activated by disruption of bulb (like
crushing,
cutting etc).
-
Laboratory studies
show that allicin
reduces cholesterol production by inhibiting HMG-CoA reductase
enzyme in the liver cells.
-
Allicin also decreases
blood vessel stiffness by release of nitric oxide (NO); thereby bring
reduction in the total blood pressure. It also blocks platelet clot
formation and has fibrinolytic action in the blood vessels, which helps
decrease the overall risk of coronary artery disease (CAD), peripheral
vascular diseases (PVD) and stroke.
-
Research studies also
found that consumption of garlic is associated with possible decrease
in the incidence of stomach cancer.
-
Allicin
and other
essential volatile compounds in the garlic also found to have
anti-bacterial, anti-viral, and anti-fungal activities.
-
Garlic is an
excellent
source of
minerals and vitamins that are essential for optimum health.
The bulbs are one
of the richest sources of potassium, iron, calcium, magnesium,
manganese,
zinc, and selenium. Selenium
is a heart-healthy mineral, and is an important cofactor for
anti-oxidant enzymes in the body. Manganese
is used by the body as a co-factor for the antioxidant enzyme,
superoxide
dismutase. Iron is required for red blood cell formation.
-
It contains many flavonoid
anti-oxidants like carotene beta, zea-xanthin, and vitamins like
vitamin-C. Vitamin C
helps body develop resistance against infectious agents and scavenge
harmful, pro-inflammatory free radicals.
Garlic cloves have amazingly high levels of vitamins and
minerals. Just
100 g provides (in % of Recommended daily
allowance)
95%
of vitamin B-6 (pyridoxine),
52% of vitamin C,
33% of copper,
21%
of iron,
18% of calcium,
26% Selenium, and
73% of manganese
but no
cholesterol.
See the table below for in depth analysis
of nutrients:
Garlic (Allium
sativum),
Nutrient value
per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
149 Kcal |
7.5% |
| Carbohydrates |
33.06 g |
25% |
| Protein |
6.36 g |
11% |
| Total Fat |
0.5 g |
2% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
2.1 g |
5.5% |
| Vitamins |
|
|
| Folates |
3 µg |
1% |
| Niacin |
0.700 mg |
4% |
| Pantothenic
acid |
0.596 mg |
12% |
| Pyridoxine |
1.235 mg |
95% |
| Riboflavin |
0.110 mg |
8% |
| Thiamin |
0.200 mg |
17% |
| Vitamin A |
9 IU |
<1% |
| Vitamin C |
31.2 mg |
52% |
| Vitamin E |
0.08 mg |
0.5% |
| Vitamin K |
1.7 µg |
1.5% |
| Electrolytes |
|
|
| Sodium |
153 mg |
10% |
| Potassium |
401 mg |
8.5% |
| Minerals |
|
|
| Calcium |
181 mg |
18 % |
| Copper |
0.299 mg |
33% |
| Iron |
1.70 mg |
21% |
| Magnesium |
25 mg |
6% |
| Manganese |
1.672 mg |
73% |
| Phosphorus |
153 mg |
22% |
| Selenium |
14.2 µg |
26% |
| Zinc |
1.160 mg |
10.5% |
| Phyto-nutrients |
|
|
| Carotene-ß |
5 µg |
-- |
| Crypto-xanthin-ß |
0 µg |
-- |
| Lutein-zeaxanthin |
16 µg |
-- |
Selection
and storage
Garlic bulbs
are generally
harvested when the lower leaves turn yellow
and showing signs of dryness. Later the bulbs are air dried under the
shade for few weeks before sold in the market.
In the store,
several forms of garlic found, such as whole bulbs, dried,
individual cloves, processed cloves, dry-powder, or paste.
Dry bulbs can
be stored at room temperature placed in a cool dark
environment away from humidity where they stay in good condition for
several weeks. Garlic paste, however should be stored inside the
refrigerator.
Medicinal
uses
-
This herb has been used
since
long time in many traditional Indian and Chinese medicines as remedy
for cold, cough, bronchitis etc.
-
Garlic oil has been used
as a local applicant for "ring worm" (fungal dermatitis) infection of
skin.
-
In modern medicine, this
exotic herb is advised as health benefiting food for its
anti-microbial,
anti-cancer, anti-diabetic, and immune boosting and
cholesterol-lowering
properties.
Culinary
uses
Both cloves as
well as tender
green tops of garlic plant are used in a
variety of recipes, especially as seasoning.
In general,
leaves are less pungent than the
cloves and used in
recipes in a similar way like onion tops. The outer coat is generally
peeled by hand and internal creamy white, smooth bulblet is either
chopped using a knife or crushed just before adding to the recipes.
Here are some serving tips:
|
Bruschetta with asparagus, tomato, and
cheese toppings.
Photo courtesy: rizkapb |
-
It is used to enhance
the flavor of vegetable, meat, and seafood preparations.
-
Its cloves are added to give
spicy pungent flavor to the
preparations like breads, toast and Bruschetta
(a
grilled bread slices rubbed with garlic paste with toppings such as
olive oil,
pepper,
tomato,
cheese, meat...etc.).
-
The cloves also been
used in
the
preparation of season soups, and sauces.
-
Tender garlic tops are
used like vegetables just like scallions
and chives along with
vegetables, eggs
in some recipe preparations in East Asian countries.
Undesirable effects
The sulfide compounds in the
garlic metabolized to allyl methyl sulfide,
which is excreted through sweat and breathe producing unpleasant odor
and breath (halitosis).
Safety
profile
-
Its cloves contain allicin that acts as
blood thinner. It is therefore, advised to avoid in patients
on anticoagulants like warfarin
as the resultant combination might
cause excessive bleeding.
-
Garlic-in-oil, as in the
preparations of
pickles favors growth of clostridium
botulism, which may result in a condition known as botulism (paralysis
of nervous system). It is therefore, advised that garlic preparations
should be preserved inside the refrigerator and should be used as
quickly as possible.
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