10 Surprising Health Benefits of Black Garlic Based on Evidence!
Garlic has been used widely in cooking to increase the flavour for many years. You may know that garlic also has various medicinal properties, from improving heart health to supporting the immune system to strengthening bones and more. However, eating raw garlic in higher dosage may come with some side effects such as gas, diarrhea, heartburn and bad breath.
Black garlic has been cooked in the oven for 30 – 40 days. The process gives black garlic a soft, sweet and licorice-like taste! It can lower the risk of side effects and offer more potential health benefits.
10 Health benefits of Black Garlic
1. Contains more antioxidants
Most of black garlic’s health benefits come from its abundant antioxidants. Antioxidants can help your body fight against free radicals and protect your cells from oxidative damage, which may lead to many health conditions. Research has found a significant increase of antioxidants in black garlic during the aging process. (Studies 1, 2, 3)
2. Reduces the risk of heart disease
Studies show that black garlic can reduce cardiovascular disease risk by lowering LDL(bad) cholesterol and triglycerides, also increasing HDL(good) cholesterol. Therefore, black garlic can help protect the heart from damage, especially if you have a high fat or unhealthy diet. (Studies 4, 5, 6)
3. Has anti-inflammatory properties
Chronic inflammation can lead to many chronic diseases such as arthritis, heart disease, cancer and diabetes. Scientists found that black garlic has anti-inflammation and antibiotic properties that can help reduce inflammations and some autoimmune diseases! (7, 8)
4. Boosts immune system
The immune system is one of the major topics during the COVID-19 pandemic. Do you know adding a few cloves of black garlic to your meal can strengthen your immune system? It’s real! Studies have shown black garlic can enhance your immuneresponse naturally! (9, 10)
5. Supports liver function
Your liver is one of the largest organs that helps to remove toxins and regulate metabolism. Studies prove black garlic may be helpful in many chronic liver conditions and prevent further liver damage from injury, chemical exposure and chronic alcohol use. (11, 12, 13)
6. Protects brain health
Scientists suggest that black garlic can prevent memory loss and support brain function! (14, 15, 16) Another study found that garlic can effectively help kill the cells in glioblastomas, which is one type of brain tumour.
7. Prevents cancer
Many people may know that garlic has powerful anti-cancer properties. However, several studies indicate black garlic may have a stronger effect in fighting cancer cells in colon, stomach, liver, lung, breast and brain in both humans and animals. (17, 18, 19, 20)
8. Increases athletic performance
Ancient cultures(including the first Olympic athletes) used garlic to improve their performance and reduce fatigue. Also, garlic can enhance heart rate and workload which in turn promotes better exercise tolerance. (21, 22)
9. Eases allergic reactions
In these days, allergies are becoming more common. When you suffer from the symptoms, allergies can be awful. A study in 2014 shows black garlic may be a safe and effective agent for the alleviation of allergic response.
10. Improves mental health
Adding black garlic in your diet to support overall health
Black garlic has loads of nutritious benefits that can help to improve your overall health. Many studies show black garlic has stronger anticancer properties, immune response actives and antioxidants than raw garlic. (23, 24, 25) People form their opinions to raw garlic based on its pungent flavour. Unlike raw garlic, black garlic’s unique sweet and jelly-like texture compliments many dishes. It can also be consumed directly!
So, just imagine how would your body feel after you add black garlic to your diet for a month?
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