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.
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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