The natural biotransformation of some vegetables can give rise to other forms of consumption with greater properties and therefore with better nutritional benefits.
This is the case of black garlic , a vegetable that has been transformed naturally and as a result, its medicinal properties have been enhanced as well as a better use for gastronomy.
In the following article, we explain what black garlic is and what its benefits are for our health.
What is black garlic?
Black garlic comes from the chemical transformation of white garlic , through a process called Maillard Reaction , a type of chemical reaction that occurs between proteins and sugars of common garlic at high temperatures, which generate in this vegetable a colour, flavor and characteristic odor.
Note: Black garlic has a high content of essential amino acids and antioxidants, which give it a set of very interesting therapeutic and nutritional properties, especially when converted into a cardioprotective food . (1)
In relation to gastronomy, the fermentation process to which common garlic is subjected reduces the strong smell and flavor that characterize it , it also acquires a dark caramelized color and the flavor of black garlic becomes soft since the itching characteristic of common garlic, with a softer and gelatinous texture.
What benefits does black garlic have?
The natural biochemical transformation process to which fresh garlic is subjected, consequently brings black garlic greater benefits to health and which we mention below:
1. Strengthens the immune system
In the maturation/fermentation process of black garlic, the antioxidant content is 10 times higher than raw garlic, enhancing the antioxidant and protective properties in relation to its participation in the fight against diseases caused by viruses and bacteria.
You should know: The main component of white garlic is allicin , a sulfur compound typical of garlic, and when it is transformed into black garlic, it unfolds, making its therapeutic properties more effective.
This antioxidant property of its components helps the immune system to combat cell deterioration more effectively, coupled with the fact that it can help more effectively from diseases, allergies, to acute infections in the body.
Note: Black garlic stimulates the activity of white blood cells, thanks to the presence of ajoene and diallyl sulfide.
2. Reduces the risk of cardiovascular diseases
Disorders in the cardiovascular system represent one of the most common pathologies, especially in the adult population and those who suffer from obesity. The antioxidants in black garlic and vitamin C contribute to mitigating the degradation of LDL cholesterol in the blood, preventing arteriosclerosis, a factor that causes many cardiovascular diseases.
Black garlic helps prevent high blood pressure, heart attacks, angina pectoris or peripheral arterial disease, among others, caused by hypercholesterolemia, thanks to its allicin and ajoene content. (two)
To highlight: Black garlic also contains vasodilator properties, promoting good blood circulation and helping to regulate blood pressure, improving heart health.
3. Regulates blood sugar
Another benefit of this powerful antioxidant is that due to its regulatory activity on the accumulation of fats in body tissues and cells, it decreases insulin resistance.
Obesity and excess cholesterol in the body have been associated with suffering from insulin resistance. As we have previously mentioned, the antioxidants in black garlic reduce the degradation of LDL cholesterol, molecules that cause fat accumulation in tissue cells and are responsible for insulin resistance.
Important: This property of black garlic prevents diseases such as diabetes. (3)
4. Reduces the impact of free radicals
Free radicals are molecules whose presence in excess in the body, attack healthy cells causing damage and premature aging. (4)
One of the functions of the antioxidants in black garlic is that they fight excess free radicals, reducing their harmful action on healthy cells, preventing their deterioration.
You should know: The increase in antioxidants in black garlic is related to the chemical reactions between the proteins and sugars present in raw garlic during the fermentation process. (5)
5. Fights bacteria, fungi and parasites
Another of the main components of this food is alliin , a sulfur component to which a natural antibiotic and antioxidant property against fungi and bacteria has been attributed . It is known that it has protective effects on aerobacter, aeromonas, bacillus, citrella, citrobacter, clostridium among other bacteria.
To highlight: Despite the biotransformation, black garlic retains its initial properties almost intact, including allicin. (6)
6. Promotes intestinal transit
Thanks to its antioxidant components, it prevents discomfort in slow and heavy digestive processes, in inflammation of the belly, meteorism, flatulence, halitosis and stomach pain.
In intestinal activity, it prevents infection and favors the growth of bacterial flora , helping the intestinal transit of food as well as avoiding diarrhea and constipation in people.
Note: This food has 1.6 grams of fiber per 100 grams of edible portion, helping in the transit of food through the intestines.
7. Increases energy and vitality
Black garlic has been called a natural energizer , due to its polyphenolic, mineral and vitamin compounds. A characteristic of increased vitality is that it is a food with vasodilator properties, which helps to increase the efficiency of blood flow to the organs and muscles.
Important: Black garlic contains iron and vitamin C, which help in the synthesis of hemoglobin and red blood cells, important components for the oxygenation of the whole body.
8. Relieves headaches and migraines
Due to its vasodilator property, it contributes to correct oxygenation and nutrition of the brain, preventing the appearance of annoying headaches or migraines, by reducing blood pressure and improving blood circulation.
Note: Black garlic contains phenylalanine, an amino acid that acts in the prevention and treatment of depression by elevating mood , and valine, another amino acid that promotes mental vigor and positive emotions.
9. Prevents some types of cancer
Some studies show that S alcisteine in black garlic, another antioxidant compound, helps fight free radicals that stimulate the development and proliferation of malignant cells in the body.
Important: Black garlic has been shown to stimulate the programmed death of gastric cancer cells in humans, as well as leukemia cells, colon cancer, lung cancer, liver cancer, and breast cancer . (7)
What properties does black garlic have?
The benefits of this food come from its wonderful chemical and nutritional components and that we mention below:
1. Vitamins and minerals
Black garlic has vitamins such as thiamine, riboflavin, nicotinic acid, pyridoxine and ascorbic acid with greater presence. As for minerals it contains sodium, calcium, iron, iodine, potassium, phosphorus and sulfur.
2. Other compounds
Other chemical compounds of importance for human health are amino acids, antioxidant compounds, proteins, fibers, water and carbohydrates. The key compound in black garlic is allicin.
To highlight: The use of a clove of black garlic is equivalent to a head of fresh garlic.
How is black garlic used?
Nowadays, this type of garlic is widely used thanks to its good flavor, even its pleasant aroma in many traditional cooking recipes.
This seasoning can be used as an ingredient in the same preparations as raw garlic, without the characteristic smell and taste of white garlic. Due to its gelatinous texture, it is also used as a spread .
Tip: The intake of two to three heads of garlic on an empty stomach is recommended to enjoy all its benefits.
Key Findings
- Black garlic is a completely healthy and natural food, made without any kind of additives.
- Black garlic provides almost all the amino acids, including the essential ones.
- This food is an effective cardioprotector, enhances immune properties and minimizes the damaging impact of free radicals .
- The antioxidant capacity of black garlic is much higher than that of raw garlic.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.