THE POWER OF GARLIC: RAW VS COOKED ITS EFFECTS ON HEALTH

Garlic has long been celebrated for its health benefits, from lowering blood pressure to boosting the immune system. It's known to help regulate cholesterol and even offers protection against infections. But how does garlic affect our immune system, and does it matter whether it's consumed raw or cooked? Let’s explore what the science says about garlic's health benefits and whether cooking it diminishes its potency.

Garlic and Immune Health

Garlic plays a dual role in supporting the immune system. It reduces inflammation, calming an overactive immune response, and enhances protective functions. One of garlic's key roles is boosting the activity of natural killer cells, which the body uses to fight off viruses and even cancer. During World War II, garlic earned the nickname "Russian Penicillin" when the Soviet army turned to it as a natural antibiotic. But how effective is garlic in practice?

One of garlic’s more popular health claims is its ability to prevent the common cold. Research is limited but promising. In one of the only studies designed to test garlic’s effectiveness against colds, participants who took garlic supplements experienced 60% fewer colds and recovered70% faster when they did get sick. While further studies are needed to confirm these results, current evidence suggests that garlic may indeed help reduce both the number and severity of colds.

Can Garlic Fight Cancer?

Garlic's potential anti-cancer properties have intrigued scientists for years. Laboratory studies have shown that garlic can boost the production of cancer-fighting proteins, such as oncostatin when applied to cells in a petri dish. But does eating garlic have the same effect?

Recent human studies suggest that consuming just one large clove of raw garlic can alter gene expression in a way that strengthens anti-cancer immunity within hours. Population studies also show that people who consume more garlic have a significantly lower risk of stomach cancer. Those with higher garlic consumption had only half the risk of stomach cancer compared to those who ate less. While these studies are not definitive, the potential protective effect of garlic is encouraging.

The Problem with Garlic Supplements

Although eating garlic seems to offer protection, studies using garlic supplements have shown mixed results. In one large trial, thousands of participants were given garlic supplements for seven years. While those taking the supplements did tend to develop and die from cancer, the results were not statistically significant. This could be because supplements may not contain the same active components as fresh garlic. Some studies suggest that it might take theequivalent of 27 garlic capsules to match the health benefits of just half a clove of raw garlic.

Does Cooking Garlic Reduce Its Benefits?

Cooking garlic can affect its health properties, particularly its key active ingredient, allicin. Allicin is what gives garlic its distinctive smell and many of its health benefits. When garlic is cooked, the amount of allicin can drop significantly. For instance:

● Boiling garlic for six minutes reduces allicin by about three times.

● Simmering garlic for 15 minutes leads to even more loss.

● Stir-frying garlic for just one minute can nearly eliminate allicin altogether.

However, roasting garlic, despite using higher heat, seems to preserve more of its beneficial compounds compared to boiling or stir-frying. While raw garlic contains the most allicin, cooking methods like roasting may be a more practical and still effective way to enjoy garlic’s benefits.

What About Processed Garlic?

Processed forms of garlic, such as pickled or jarred garlic, tend to have far less allicin than freshgarlic. Fermented black garlic, a trendy alternative, also contains much lower levels of the beneficial compounds. While these options may be more convenient, they don’t offer the same health benefits as fresh garlic.

Can You Eat Too Much Garlic?

While garlic is generally safe to eat in reasonable amounts, it’s important to be cautious when using it topically. Applying crushed garlic directly to the skin can cause burns and irritation if left on too long. There have been cases where individuals have suffered blisters and burns after using garlicas a home remedy for respiratory issues. For babies, in particular, using garlic on the skin can be especially dangerous, leading to severe burns.

For most people, eating garlic as part of their diet is safe, though some may experience stomach upset if they consume too much. Additionally, garlic’s strong odor and the resulting bad breath are side effects that can’t be ignored.

Raw or Cooked, Garlic Is a Health Powerhouse

Garlic is a versatile and powerful food with a wide range of health benefits, from boosting the immune system to potentially lowering cancer risk. While raw garlic contains the highest levels of beneficial compounds, cooking methods like roasting still preserve many of its health properties. Supplements and processed garlic products, on the other hand, may not offer the same benefits. Incorporating fresh garlic into your diet is an easy and affordable way to support your health—just be mindful of how it’s prepared to maximize its impact