The health benefits of garlic

Garlic is a food full of advantages, even if its smell and its taste sometimes dissuade us from including it in our menus.

It is rich in minerals: It contains potassium, sulphur, phosphorus, calcium, magnesium… useful for the bones, for the proper functioning of the heart, the digestive system…

It is low in calories: a clove of garlic, or about 3 g, is only 4 calories.

It contains essential oils: these contribute to the prevention of digestive and pulmonary infections.

3 good reasons to consume garlic

1. It prevents the risk of cancer

“Garlic contains sulfur compounds such as alliin, allicin, ajoene, with anti-inflammatory properties,” says dietician Véronique Liégeois. These compounds are useful in reducing the risk of developing certain cancers. »

Studies (1) show in particular its effectiveness against digestive cancers, provided that you consume at least six cloves of garlic per week, and preferably raw than cooked, as heat reduces sulfur compounds.

2. It protects against premature aging of the body

“Garlic contains many antioxidants such as flavonoids, polyphenols, vitamin E and selenium, lists the dietician. “They protect cells from attacks by free radicals, responsible for the premature aging of cells. »

3. It is good for the heart

“Its sulfur compounds also act at the cardiovascular level, explains the dietician, by limiting the formation of atherosclerotic plaques and slightly lowering blood pressure. »

Buying and Storing Garlic

How to choose the right garlic?

His head should be firm. Avoid the one with soft or dried out pods.

There are several varieties: white garlic (that of Arleux is smoked, that of Lomagne is fragrant and full-bodied and has a Protected Geographical Indication or PGI), pink garlic from Lautrec has a PGI and a slightly sweet taste.

How to store it: dry at a temperature of about 18°C. White and purple garlic can be stored for up to six months, pink garlic for up to a year.

Combine garlic with…

the is good for the liver and kidneys. It goes well with garlic in a small spring salad, garnished with a poached egg and diced bacon.

lamb, in addition to quality proteins and iron essential for red blood cells, it also provides zinc, an antioxidant. Prick a leg or a shoulder of lamb with a few cloves.

The mushrooms are an interesting source of group B vitamins, useful for neuromuscular functioning, and fiber. You can stuff the caps of large mushrooms with garlic, onion and .

Advice from the dietitian

You are pregnant : the taste of garlic can be found in breast milk and give it a strong flavor. If you are used to consuming it, it does not bother the baby who gets used to this flavor without any problem. On the other hand, avoid eating it very occasionally, it would surprise him.

You are taking blood thinners: do not consume more than one clove of garlic per day to avoid increasing the risk of bleeding.

(1) Source: American Journal of Clinical Nutrition, October 2000.

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