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Garlic is a powerful food known for its flavor and numerous health benefits.

About Garlic

Garlic, which contains essential vitamins and minerals that contribute to its health-boosting properties, is a common ingredient in many cuisines around the world. Garlic can be consumed either raw or cooked, with each method providing distinct advantages and drawbacks. Understanding these differences can help individuals make informed decisions about how to incorporate garlic into their diets.

Benefits and Limits of Using Cooked Garlic

Cooking garlic makes it easier to digest and can enhance the flavors of many dishes. However, cooking also significantly reduces the vitamin content of garlic. Vitamins B and C, being water-soluble, are particularly susceptible to heat and can be significantly diminished when garlic is cooked. The National Institutes of Health recommends steaming garlic and reducing cooking times to help retain vitamin C.

Vitamin K, which is fat-soluble, is not affected by heat, but minerals like manganese and calcium can leach out during boiling, according to Austin Community College. Additionally, cooked garlic retains some health benefits due to allicin, although the concentration is lower compared to raw garlic.

Benefits and Limits of Using Uncooked Garlic

Raw garlic offers the maximum health benefits. When finely chopped and added to foods like salads or vegetables, raw garlic releases allicin, a compound known for its heart-healthy properties. Raw garlic is rich in B vitamins, particularly vitamin B6, which aids in energy production from food. It also provides vitamin C, an antioxidant, and vitamin K, which is essential for blood coagulation. 

Raw garlic contains significant amounts of manganese, which supports the nervous system and brain. Smaller amounts of copper, zinc, phosphorus, potassium, and iron are also present. The antioxidant properties of allicin in raw garlic have been extensively studied for their potential to manage chronic inflammatory diseases and support cardiovascular health.

Which One to Choose

Both raw and cooked garlic provide health benefits, but raw garlic offers higher concentrations of beneficial compounds. For those seeking to maximize the health benefits of garlic, incorporating raw garlic into their diet is advisable while using cooked garlic to enhance flavor and ensure digestibility.