The Longevity Superfood: What You Need to Know About Garlic

Garlic is a common spice in Chinese kitchens. While its strong aroma can be dissuading, its rich nutritional value and health benefits have long earned it a reputation as a health-promoting ingredient, even being hailed as a cancer-preventing "star." But what are the real benefits of this humble white bulb? And how can it be consumed correctly to maximize its value?

Natural ingredients with multiple health benefits

The reason why garlic is considered a good health food is that it contains sulfhydryl amino acids and allicin. These active ingredients can inhibit the growth of harmful intestinal bacteria, promote blood circulation, help maintain blood vessel elasticity, prevent arteriosclerosis and thrombosis, and thus play a role in lowering blood pressure,Protect cardiovascularAt the same time, the sulfur compounds in garlic have antibacterial and anti-inflammatory properties, which can inhibit Helicobacter pylori, fungi and some viruses, and help maintain a healthy digestive system.

In addition, garlic can stimulate insulin secretion, increase the absorption and utilization rate of glucose by cells, help stabilize blood sugar levels, and is a friendly food for diabetic patients. Its rich combination of protein, vitamins and minerals can also help relieve fatigue,Strengthen immune system, and is therefore considered a natural health option to promote longevity.

There is no definite scientific evidence to support the claim of cancer prevention

The rumor that garlic can prevent or even fight cancer is mainly due to the antioxidant properties of germanium and selenium it contains, which can enhance the body's However, there are currently no human clinical trials that can confirm that garlic has a direct effect in preventing or treating cancer, and its related efficacy remains in the theoretical stage.

Raw Food vs. Cooked Food: How to Get the Most Out of Your Food

To fully reap the health benefits of garlic, how you consume it is crucial. While eating raw garlic can be socially awkward (like causing lingering bad breath), research shows that only when consumed raw can allicin be most effective—heating destroys the allicin's activity, significantly reducing its health benefits.

Allicin isn't naturally present in whole garlic cloves. Instead, it's formed when the cloves are chopped or crushed, via a chemical reaction between the enzyme alliinase and alliinic acid. Therefore, consuming garlic raw after chopping maximizes its bioavailability. However, considering the convenience of human interaction, cooking garlic is recommended for public consumption. While this reduces its effectiveness, it still retains some of its nutrients.

These groups should be eaten with caution

It's important to note that raw garlic isn't suitable for everyone. Those with weak gastrointestinal function, stomach ulcers, or intestinal inflammation should avoid eating raw garlic. Its strong irritation can accelerate gastric mucosal irritation, leading to increased intestinal motility and causing abdominal pain, diarrhea, and other discomfort. Patients with cirrhosis, due to poor coagulation, poor wound healing, and a high risk of gastrointestinal bleeding, should strictly control their garlic intake. They should especially avoid high-concentration garlic extract supplements to prevent increased bleeding risk.

Recommended daily intake: Too much is as bad as too little

Regarding the question of "how much garlic is healthy to eat daily," a rumor has circulated online claiming that Cangshan County, Shandong Province, has one of the lowest gastric cancer rates in China because its residents consume an average of 5 kilograms of garlic annually (about 13.7 grams per day, equivalent to more than 15 cloves). However, nutrition experts point out that this intake is too high for most people, not only difficult to sustain, but can also cause gastrointestinal discomfort due to excessive irritation.

Nutritionists recommend that the average person consume two to three thumb-sized cloves of garlic (approximately one to two cloves) daily, without the need for garlic extract supplements. The most practical way to consume garlic naturally is through daily diet, such as adding garlic to dishes to enhance flavor. If family members don't mind the smell of garlic, eating garlic raw is still the best option for obtaining the complete nutritional benefits.

In summary, garlic, as an affordable and nutritious spice, can provide substantial health benefits if consumed correctly and in moderation. From conditioning to daily wellness, this "stinky white ball" may be the invisible guardian on your and my dining table.