Garlic: Pungent Bulb Rich in Allicin, Manganese & Vitamin C

Just one clove can transform a dish—and its organosulfur compounds may support immunity, heart health and gut microbes.

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Garlic: Pungent Bulb Rich in Allicin, Manganese & Vitamin C

What Is Garlic?

Garlic (*Allium sativum*) is a bulb composed of 10‑20 cloves, native to Central Asia and prized worldwide for its sharp aroma that mellows into sweetness when roasted.

Nutrition (per 100 g raw)

| | Amount | %DV | |---|---|---| | Calories | 149 kcal | — | | **Protein** | 6.4 g | 13 % | | **Fiber** | 2.1 g | 8 % | | **Vitamin C** | 31 mg | 34 % | | **Manganese** | 1.7 mg | 74 % | | Selenium | 14 µg | 25 % |

Potential Benefits

- **Allicin & other organosulfur compounds** exhibit antimicrobial and antioxidant activity. - Meta‑analyses link aged‑garlic extract to modest reductions in blood pressure & LDL. - Prebiotic fructans feed *Bifidobacteria* and improve gut diversity.

Drawbacks & Precautions

- Raw garlic is high‑FODMAP → bloating in sensitive guts. - May **potentiate anticoagulants**—monitor intake before surgery. - Crushed raw garlic can burn skin; handle with care.

Culinary Uses

- **Bloom** minced garlic 30 sec in oil to release aroma (avoid burning). - Roast whole heads at 180 °C × 45 min for sweet, spreadable cloves. - Mash raw with lemon & salt for Middle‑Eastern *toum* dip. - Confit cloves in oil; refrigerate and use within 1 week for safety.

Storage Tips

Keep whole bulbs in a cool (10‑15 °C), dark, ventilated spot for up to 3 months. Do **not** refrigerate unpeeled heads—moisture triggers sprouting.

Sustainability Notes

Garlic is drought‑tolerant and pest‑resistant, requiring minimal pesticides. Buying local bulbs cuts shipping emissions compared with imported garlic.

Key Takeaways

✔︎ Allicin for antimicrobial punch ✔︎ 34 % DV vitamin C /100 g ✖︎ Raw cloves can irritate gut—cook or moderate.

References

1. USDA FDC ID 11215 (2025) 2. Ried K. *Curr Hypertens Rep* (2024) 3. Sivam GP. *J Nutr* (2023) fructans & microbiota

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Garlic: Pungent Bulb Rich in Allicin, Manganese & Vitamin C

What Is Garlic?

Nutrition (per 100 g raw)

Potential Benefits

Drawbacks & Precautions

Culinary Uses

Storage Tips

Sustainability Notes

Key Takeaways

References

Comments

Povezani postovi

Povezani recepti

Povezani postovi

Povezani recepti

Garlic: Pungent Bulb Rich in Allicin, Manganese & Vitamin C

What Is Garlic?

Nutrition (per 100 g raw)

Potential Benefits

Drawbacks & Precautions

Culinary Uses

Storage Tips

Sustainability Notes

Key Takeaways

References

Comments

Povezani postovi

Povezani recepti

Povezani postovi

Povezani recepti

Garlic: Pungent Bulb Rich in Allicin, Manganese & Vitamin C

Nutrition (per 100 g raw)

Garlic: Pungent Bulb Rich in Allicin, Manganese & Vitamin C

Nutrition (per 100 g raw)