Garlic Enhances Nutrition
Garlic added to Food Increases Shelf Life and Taste!
Garlic is a traditional spice in many ethnic dishes. This tasty herb has been shown to increase the shelf life of prepared foods, such as stewed pork, by an extra 5-6 days. Garlic and onion added to foods reduces microbial count and inhibits negative chemical and sensory changes which keep food fresher longer and make it taste good (Coa et al. 2013).
Picture: Savory Bogatyr garlic bulb surrounded by chocolate brown free range eggs.
Garlic can also help you absorb more of the nutrition found in other foods. For more on this topic see how garlic increases iron absorption and how garlic added to grains and beans increases zinc and iron bioabsorption.
Nutritional Content of Garlic (Allium sativum):
Garlic contains fructose-chains called inulin, sulfur compounds, phenols, protein, fiber, free amino acids, saponins, and minerals and vitamins (see list below).
Note: Inulin is NOT the same as high fructose corn syrup. Inulin is a soluble fiber made of long strings of fructose. Your body cannot break these fructose strings; instead they are used as food for beneficial bacteria in your gut. Garlic has 12.5 gram inulin and 5.0 grams oligofructose per 100 grams of fresh garlic (Moshfegh et al. 1999).
Garlic compounds such as diallyl sulfides and diallyl disulfides, which are active components of garlic, have anti-inflammatory and antimutagenic activities.
Nutrients in a 9 Gram Garlic Clove:
A 9 gram clove of garlic has 13 calories, 3 grams of carbohydrates, 1 gram of protein and 0.4 grams of fat (mostly omega-6 fats). It has an extremely low glycemic index load (1) and is considered very anti-inflammatory (all nutritional information from the USDA).
Potassium 36 mg
Phosphorus 14 mg
Vitamin C 2.8 mg
Magnesium 2.2 mg
Choline 2.1 mg
Selenium 1.3 mg
Lutein and zeaxanthin 1.4 mcg
Vitamin A 0.8 mg
Folate 0.3 mg
Manganese 0.2 mg
Vitamin K 0.2 mg
Garlic also contains small amounts of zinc (0.1 mg), pantothenic acid (0.1 mg), niacin (0.1 mg) and B6 (o.1 mg).
- Cao Y, Gu W, Zhang J, Chu Y, Ye X, Hu Y, Chen J. Effects of chitosan, aqueous extract of ginger, onion and garlic on quality and shelf life of stewed-pork during refrigerated storage. Food Chem. 2013;141:1655-60. Pubmed. doi: 10.1016/j.foodchem.2013.04.084
- Moshfegh AJ1, Friday JE, Goldman JP, Ahuja JK. Presence of Inulin and Oligofructose in the Diets of Americans. J Nutr. 1999;129:1407S-11S. Pubmed. Full text.