the health benefits of garlic

April 19th is National Garlic Day! I always like to make the joke, “Always add one extra garlic clove than what a recipe calls for.” Garlic is part of the allium family, more commonly referred to as the onion family. You can find this bulb vegetable in its natural habitat in the Mediterranean regions, Middle East,  and Central Asia. In addition to adding flavor to the most tasty dishes, garlic is also packed with health benefits. 
Health Benefits of Garlic
- Garlic is low in calories, and packed with vitamins and minerals. Vitamins and minerals include vitamin B6 (pyridoxine), vitamin C, selenium and copper. 

- Garlic is a source of prebiotics. Prebiotics, not to be mistaken for probiotics, can serve as fuel to feed the good bacteria in the digestive tract. 

- Allicin (no, not your friend Allison!) is a compound found in garlic. There have been studies that suggest allicin can inhibit enzymes in the cholesterol biosynthesis pathway to reduce cholesterol.  It is important to let garlic sit for 5-10 minutes after crushing it to activate allicin. Cooking or eating garlic too soon may limit the ability to fully utilize this compound and would limit its disease fighting potential.

- The compound, allyl sulfide, that plays a role in garlic’s smelly odor is not all bad. Allyl sulfide has studies that suggest it may slow the progression of cancer cells. 

- Garlic contains glutamylcysteine, a compound that can act as a natural ACE inhibitor to reduce the stiffness of blood vessels. Relaxed blood vessels would result in lower blood pressure. 

How to Add Garlic to Dishes:
Garlic can be included in a wide range of dishes. It can be added to salsa or guacamole, thrown on toast, used as a rub when marinating meat, minced onto fresh tomato, thrown onto cooked asparagus with parmesan cheese and much more.