9 Excellent Benefits Of Black Garlic For Heart, Immune Function, Liver Health And More!

Garlic is highly valued for its health benefits, particularly when eaten raw and fresh. Lately, a new variety of garlic has gained popularity – black garlic. After gradual maturation, garlic becomes a sweet, soft, and dark substance with improved nutritional qualities. This version of fermented garlic offers a variety of health benefits that might surprise you.

It is gaining popularity as a potent superfood with numerous health advantages. Packed with antioxidants, black garlic has strong anti-inflammatory properties, improves immunity, lowers blood sugar, and supports heart health. It is an excellent alternative for people with sensitive stomachs. 

Let's explore the numerous advantages of black garlic in detail, including its history, nutritional profile, health benefits, and tips for incorporating it into your meals. 

Table Of Contents

1. Understanding Black Garlic

2. 9 Excellent Health Benefits Of Black Garlic

3. What Is Black Garlic Best For?

4. Is Black Garlic Good For Arteries?

5. What Is The Myth About Black Garlic?

6. Dietitian's Recommendation

7. The Final Say

8. FAQs

9. References

Understanding Black Garlic

Sounds like black magic, isn’t it?

Black garlic is simply regular garlic (Allium sativum) that has undergone a fermentation process. During fermentation, garlic bulbs are aged under specific temperature and humidity conditions for several weeks. This process transforms the garlic’s texture, flavour, and chemical composition. The result is blackened, soft cloves with a sweet, tangy taste, a departure from raw garlic's sharp and pungent flavour.

Fermentation also alters the garlic’s chemical compounds, notably increasing its antioxidant content. Black garlic is commonly used in Asian cuisine, particularly Korean and Japanese dishes. It has recently gained traction in the Western world due to its unique flavour and health benefits.

Also Read: 7 Garlic Oil Benefits For Heart, Skin, Hair, Toothache, Detox And More!  

9 Excellent Health Benefits Of Black Garlic

Let the black garlic reveal its superpowers!

Here are the key health benefits of black garlic:

1. Rich in Antioxidants

One of the primary benefits of black garlic is its high antioxidant content. Free radicals, unstable chemicals that can harm cells and tissues through oxidative damage, must be neutralised by antioxidants. Oxidative stress is a major factor in ageing and the development of chronic diseases like cancer, heart disease, and diabetes.

The fermentation process of black garlic significantly increases its antioxidant levels compared to raw garlic. Black garlic can be an excellent component in your diet for lowering oxidative stress in the body since it contains ten times as many antioxidants as fresh garlic.

The key antioxidants in black garlic include:

• Polyphenols: These are plant compounds known for their potent antioxidant effects. Polyphenols help reduce inflammation, fight free radicals, and support overall health.
• S-allyl cysteine (SAC): This sulfur-containing compound, which is more abundant in black garlic than in raw garlic, has powerful antioxidant properties and has been linked to cardiovascular health benefits.

Including black garlic in your diet may bring down the risk of developing a number of chronic illnesses and help shield your cells from oxidative damage.

2. Supports Heart Health

The sulfur compounds in black garlic, including SAC, have been shown to have several heart-protective effects. Maintaining a healthy heart depends on SAC's ability to lower blood pressure, increase blood circulation, and stop LDL (bad) cholesterol from oxidising.

Additionally, Black garlic may help lower triglyceride levels, which are often elevated in individuals with heart disease. By lowering triglycerides and improving overall blood circulation, black garlic may contribute to a reduced risk of heart attacks and strokes.

By lowering oxidative stress, which can harm blood vessels and raise the risk of heart disease, black garlic's antioxidant qualities further promote heart health.

3. Boosts Immune Function

Black garlic is a great meal for boosting the immune system because of its high antioxidant content as well as its antibacterial and anti-inflammatory qualities. The compounds in black garlic can help the body fight off infections and improve overall immunity.

White blood cells, which are important for battling infections, have been demonstrated to be stimulated by the active sulfur compounds in black garlic. Regular consumption of black garlic may help reduce the severity and duration of commonly experienced illnesses like the flu or the common cold.

Additionally, the fermentation process makes the healthful components in garlic more bioavailable, which facilitates your body's absorption and use of them for immune defence.

Also Read: Herb-ify Your Health: 17 Immune-Boosting Herbs And Supplements To Shield Your Body From All Diseases

4. Anti-Inflammatory Effects

Numerous illnesses, such as heart disease, arthritis, and even some types of cancer, are caused by chronic inflammation. Black garlic has potent anti-inflammatory properties that can help combat chronic inflammation in the body. By incorporating black garlic into your diet, you may help lower the risk of inflammation-related diseases and support overall health.

5. Improves Brain Health

The antioxidants in black garlic are beneficial for physical health and play a crucial role in maintaining cognitive function. Age-related cognitive decline and neurodegenerative illnesses like Parkinson's and Alzheimer's are primarily caused by oxidative stress.

Black garlic’s high levels of antioxidants, particularly S-allyl cysteine (SAC), help protect brain cells from oxidative damage. Black garlic reduces free radical brain damage and can help with memory and cognitive function. Furthermore, its anti-inflammatory effects may also improve brain health by reducing neuroinflammation, linked to cognitive decline.

6. Supports Liver Health and Detoxification

The liver is responsible for detoxifying the body, and certain compounds in black garlic can help support its function. SAC, one of the essential substances, has been demonstrated to help the detoxification process and shield liver cells from oxidative stress, therefore promoting liver health.

Black garlic also possesses modest diuretic qualities that aid in the body's removal of waste products and extra fluid. This can further support the liver’s role in detoxification. If you want to support your liver and overall detoxification process, adding black garlic to your diet may be a smart choice.

7. Enhances Digestive Health

Black garlic is also known for its digestive health benefits. The fermentation process makes the garlic more digestible, which is beneficial for individuals who have difficulty tolerating raw garlic. By encouraging the development of good bacteria in the intestines, the probiotics created during fermentation also benefit gut health.

The gut microbiota, which is essential for immunity, digestion, and general health, has been demonstrated to be balanced by black garlic. Furthermore, black garlic can help alleviate symptoms of indigestion, bloating, and gas, making it an excellent addition to a digestive-friendly diet.

Also Read: 7 Common Gut Problems And How To Fix Them For Optimal Health

8. Helps Regulate Blood Sugar

Black garlic may enhance insulin sensitivity and assist in managing blood sugar levels. Those who already have type 2 diabetes or are at risk of getting it would especially benefit from this.

The antioxidants and sulfur compounds in black garlic help reduce oxidative stress and inflammation, which are linked to insulin resistance. Black garlic can help reduce blood sugar levels, making it a potential food for managing diabetes and preventing metabolic disorders.

9. Promotes Healthy Skin

Black garlic’s antioxidant and anti-inflammatory properties also extend to skin health. Two of the main causes of wrinkles, oxidative stress, and other skin disorders are inflammation and oxidative stress. By incorporating black garlic into your diet, you may help reduce the appearance of fine lines, wrinkles, and age spots.

Additionally, black garlic’s ability to improve circulation and detoxify the body can lead to healthier, more radiant skin. The compounds in black garlic may also help prevent acne by reducing inflammation and fighting harmful bacteria that contribute to breakouts.

Also Read: 6 Incredible Benefits Of Eating Garlic For Skin And Hair

What Is Black Garlic Best For?

Time to let black garlic do its magic

Black garlic is known for its rich flavour, making it popular in culinary dishes. It is made by fermenting raw garlic bulbs at high temperatures, which gives it a sweet, savoury taste. It’s often used in sauces, marinades, or as a condiment. Beyond its taste, black garlic is also valued for its potential health benefits.

It has a lot of antioxidants, which assist the body fight off free radicals and lower inflammation. The fermentation process increases levels of beneficial compounds like S-allyl cysteine, which is believed to have protective effects on the liver and immune system. Black garlic is best for boosting overall health, providing antioxidant support, and enhancing the flavour of food.

Is Black Garlic Good For Arteries?

Good for arteries or heart health?

Yes, black garlic can be beneficial for arteries due to its high antioxidant content. The compounds in black garlic, such as S-allyl cysteine, help to prevent oxidative stress, a major contributor to artery damage. Regular consumption of this superfood may help lower bad cholesterol levels(LDL), reduce blood pressure, and improve circulation. These effects can contribute to healthier arteries, reducing the risk of cardiovascular diseases like heart attacks and strokes. 

What Is The Myth About Black Garlic?

Is black garlic like black magic, unreal and superstitious?

A common myth about black garlic is that it is a superfood with miraculous healing properties. While black garlic does have health benefits, it's not a cure-all kind of magic thing. Some people claim that it can treat or prevent serious diseases like cancer or heart disease, but these claims are exaggerated and lack solid scientific evidence. The health benefits of black garlic mainly stem from its antioxidant properties, which support overall well-being.

However, it should be seen as a supplement to a balanced diet and healthy lifestyle, not a substitute for medical treatments. The myth lies in expecting extraordinary health outcomes from its consumption alone.

Also Read: 10 Surprising Benefits Of Eating Garlic At Night For Men 

Dietitian's Recommendation

As a dietitian, I suggest adding black garlic to your meals due to its distinct taste and health advantages. Black garlic can enhance immune function and lessen inflammation thanks to its high antioxidant levels. It remarkably enhances sauces, dressings, and marinades, providing a gentler, sweeter flavour than raw garlic. 

Nonetheless, it's crucial to remember that although it offers specific health advantages, it should enhance a balanced diet rather than substitute other necessary foods. Combine black garlic with a fibre-rich diet, healthy fats, and lean proteins to promote heart health for optimal cardiovascular support.

                                                                                   Dt. Akshata Gandevikar 

The Final Say

Black garlic is a rich source of nutrients and antioxidants that provide numerous health advantages. This fermented garlic variety provides numerous benefits, including supporting heart health, enhancing immunity, and promoting brain and digestive health. If you're aiming to decrease inflammation, control blood sugar levels, or enhance skin health, black garlic can be an important part of your diet. 

FAQs

1. What is Black garlic vs white garlic difference?

Black garlic is fermented, giving it a sweet, savoury flavour and higher antioxidant content than white garlic. White garlic has a pungent taste and contains allicin, which is known for its antimicrobial properties. 

Black garlic offers more health benefits related to heart health and inflammation, while white garlic is often used for its strong, aromatic taste and raw medicinal benefits.

2. How do you use black garlic in cooking?

Black garlic can be used in a variety of dishes, such as sauces, dressings, marinades, and spreads. Its mild, sweet flavour works well in stir-fries, soups, and even as a topping for meats or vegetables. You can also enjoy it on toast or mix it into pasta dishes.

3. Can black garlic be eaten raw?

Yes, black garlic can be eaten raw. It has a milder, sweeter flavour than raw white garlic, making it more palatable. You can add it directly to salads and spreads or eat it as a snack. When consumed raw, it's easier on the digestive system and provides health benefits, such as antioxidants.
 

References

• https://www.webmd.com/diet/health-benefits-black-garlic
• https://www.health.com/black-garlic-benefits-8575427
• https://www.foracare.ch/7-surprising-health-benefits-of-black-garlic/
• https://www.livemint.com/web-stories/5-incredible-health-benefits-of-black-garlic-11711529567009.html
• https://www.blackgarlicna.com/black-garlic/blog/7-health-benefits-of-black-garlic?srsltid=AfmBOorTVWJQPPofV3fv6JKOl3dI5noBrEfbJ6S3BjbvG-nJNf3pCcHA

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