Get Your Garlic On: Now More Reasons To Love This Allium
When many of us think of superfoods, we tend to envision
dark leafy greens, salmon, avocado, seaweed and other powerhouse foods that
aren’t always the highest on our deliciousness scale. But just because a certain
food is filled with ample vitamins and minerals doesn’t mean it can’t be super
flavor-full and delicious—garlic is proof of that!
This plant food, closely related to onions and shallots,
has long been loved for its unique and complementary flavor that tastes good
with pretty much everything. So the next time you taste garlic in your dish, it
won’t just be your taste buds that are happy. With manganese, vitamin C, vitamin
B6, selenium and fiber, your whole body will be satisfied.
So if garlic is effective at improving immune and
heart health, as well as fighting certain cancers (thanks to its sulfur
containing compounds), and lowering triglycerides and total cholesterol, how
can you make sure to get all of these benefits? Well, surprisingly, research
suggests that you may be able to see some of these health perks after just
eating one meal with raw garlic. That means buying pre-minced garlic, which has
been processed, doesn’t pack the nutritional potency of fresh garlic.
To
ensure you’re getting all of those antioxidant, anti-inflammatory and overall
health boosters that garlic has to offer, keep these tips in mind:
·
Buy one whole head of garlic at a time—the skin should be dry and papery and the visible bulbs should be firm and
full, not shriveled.
·
To get the most benefits, chop, slice or
crush fresh garlic to use it. This fires up a process that makes its compounds
more potent. Wait 5 to 10 minutes before eating or adding to a dish, especially
if you'll be mixing it with a highly acidic food like lemon juice.
·
Once you have chopped, sliced or crushed
your garlic, make sure to eat it within 48 hours (before some of the sulfur
compounds begin to dissipate).
·
Some easy ways to use minced raw garlic
are to blend it into avocado, along with red onion, jalapeno and cilantro for
guacamole; into chickpeas for hummus; or into cooked white beans for bean dip.
Whisked into oil and vinegar with your choice of herbs, garlic adds zest to
salad dressings and marinades.
·
But you don't have to always eat it raw.
As long as the garlic is fresh, and prepped as noted above, you can enjoy all
of its nutritional value by adding into a recipe or dish toward the end of the
cooking process.
Get
More From Your Garlic
While we’re all in agreement that garlic is pretty
great—it’s tasty and nutritious—there are a few simple ways to make it even
better. For instance, sautéing it with some of the seasons favorites, like
sweet potatoes, butternut squash and/or Brussels sprouts, all of which are nutritional goldmines in their own right.
In addition to eating a healthy, balanced diet rich
in essential vitamins and nutrients, don’t forget about the importance of
getting routine exercise, relieving stress and keeping up with your primary
care provider, all of which ensure lasting health and wellbeing. To
schedule an appointment with the health care expert that knows you and your
unique health needs best, visit gwinnettmedicalgroup.com/pcpscheduling.
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