Garlic is considered one of the most beneficial natural foods for health. However, not everyone knows how to eat garlic correctly to maximize its valuable properties.
According to nutrition experts, the way garlic is prepared and the timing of its consumption greatly determine its effectiveness.
Eating raw garlic helps retain the maximum amount of its active ingredients
Studies show that garlic contains allicin – a sulfur compound beneficial for cardiovascular health, immunity, and inflammation. However, allicin is only produced when garlic is chopped or crushed. Raw garlic retains more allicin than cooked garlic, as high temperatures can significantly reduce the content of this active compound, according to the health website Healthline (USA).
Therefore, to reap the best benefits, you should prioritize eating raw garlic or adding it after the dish has been cooked.
An important tip recommended by many experts is: chop or crush garlic and let it sit for about 10 minutes before eating or cooking. Photo: AI
Chop or crush and "wait 10 minutes"
An important tip recommended by many experts is to chop or crush garlic and let it sit for about 10 minutes before eating or cooking . According to nutritional studies, this process helps the enzymes in garlic produce more allicin, thereby increasing its bioavailability.
Eat in moderation: 1-2 cloves per day
You don't need to eat a lot of garlic to reap its benefits. According to international nutritional guidelines, about 1-2 cloves of garlic per day is a reasonable amount for adults. Eating too much can cause stomach irritation, heartburn, or increase the risk of bleeding in people taking anticoagulants.
Katherine Marengo, a nutritionist in the US, says that garlic offers benefits when consumed in moderation and should be incorporated into a balanced diet, rather than being overused like a "medicine."
It's best to eat these meals together, and avoid eating them on an empty stomach
Raw garlic has a pungent and strongly stimulating taste. Therefore, experts recommend eating garlic with meals , avoiding it on an empty stomach to minimize stomach irritation. You can mix garlic into salads, sauces, or eat it with other foods for easier tolerance.
Cooked garlic is still beneficial if used correctly
Although raw garlic is better in terms of active ingredients, cooked garlic still offers certain benefits. According to studies, garlic retains some of its antioxidants after cooking, although the allicin content decreases. The best way is to add garlic at the end of the cooking process to minimize nutrient loss.
Eating garlic correctly isn't about eating a lot, but about proper preparation and appropriate dosage . Experts recommend prioritizing raw garlic, minced before use, eating 1-2 cloves daily, and incorporating it into a healthy diet. This is the best way to maximize garlic's health benefits.