Garlic has been used for centuries in traditional medicine to deal with a broad range of health problems. In recent years, black garlic has gained popularity owing to its unique taste and potential health benefits, making it a relatively new inclusion in the range of garlic products. Black garlic is produced by fermenting regular garlic at a high temperature and humidity levels for several weeks. This process changes the color, texture, and flavor of garlic.
Black garlic has a sweet and slightly tangy flavor, with a soft and chewy texture, similar to dried fruit. While black garlic can be incorporated into a range of dishes such as sauces, marinades, soups, and salads, its true worth lies in its prospective health advantages. Here are some of the ways black garlic can help to delay aging and protect against disease.
Antioxidant Properties
One of the primary reasons black garlic is considered a superfood is its antioxidant properties. Antioxidants are compounds that aid in regulating the actions of free radicals in the body, which, if left unmanaged, can result in oxidative stress and harm to cells and tissues. Black garlic contains high levels of antioxidants, including polyphenols, flavonoids, and S-allyl-cysteine (SAC) [1].
SAC is a unique compound found in black garlic. It has been shown to possess remarkable antioxidant and anti-inflammatory properties. Studies [2] found that SAC can protect against oxidative stress and reduce inflammation in the body, which can help to prevent chronic diseases such as cancer, heart disease, and Alzheimer’s.
Cardiovascular Health
Black garlic has been shown to have a positive impact on cardiovascular health. Several studies have demonstrated black garlic’s effects in decreasing cholesterol levels, reducing blood pressure, and lowering blood lipid levels [3,4]. One study showed that black garlic extract could reduce cholesterol levels in rats fed a high-cholesterol diet.
Another study found that arterial elasticity can be improved by black garlic consumption. Arterial elasticity plays a crucial role in supporting healthy blood pressure and preventing cardiovascular disease.
Immune System Support
Research has indicated that black garlic has the potential to enhance the immune system, which protects the body against infections and diseases. Keeping the immune system healthy is essential for overall health and well-being. Black garlic contains several compounds that can help to strengthen the immune system, including allicin and SAC.
Allicin is a sulfur-containing compound found in garlic that has been shown to have antibacterial and antifungal properties [7]. SAC, as mentioned earlier, has potent antioxidant and anti-inflammatory properties that can help to protect the body against oxidative stress and inflammation, both of which can weaken the immune system [2].
Anti-Aging Properties
Finally, it has been demonstrated that black garlic possesses anti-aging properties. Aging is a natural process that affects everyone, but some factors such as oxidative stress, inflammation, and DNA damage, can accelerate the aging process. Black garlic contains compounds that aid in protection against these factors and slow down aging.
Studies found that black garlic extract could reduce oxidative stress and improve cognitive function in mice [8,9]. In addition, black garlic extract could protect against DNA damage and reduce inflammation in human cells [10].
Are Black Garlic Supplements Safe To Take?
Black garlic and its supplements are generally considered safe for consumption. Nevertheless, it is recommended to speak with a physician before adding those supplements to your diet. It is critical for pregnant and breastfeeding women, children, and people with diabetes or digestive issues. Listed groups of people should also consume black garlic and its supplements only in small amounts. Individuals with allergic reactions to garlic or other supplement components, patients before or after surgery, those with low blood pressure, or taking blood-thinning medications should avoid black garlic and its supplements altogether.
Moreover, it is important to mention that black garlic supplements may interact with certain medicines. Therefore, people taking medications or with underlying medical conditions should be careful and consult with a doctor before starting a course of black garlic supplements.
Conclusion
Black garlic is a tasty and nutritious ingredient that can possess a wide range of health benefits. Its high antioxidant content, cardiovascular health benefits, immune system support, and anti-aging properties make it a superfood that can help to delay aging and protect against disease. Whether you use it in cooking or take it as a supplement, black garlic is a valuable addition to your diet.
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