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Black garlic is a vegetable obtained from fresh garlic, which is subjected to a fermentation process under controlled temperature and humidity for certain chemical reactions to occur, including the reaction that guarantees its characteristic color, in addition to some cases be fermented with yeast to improve its properties. This process changes its color, consistency and composition.
When compared to fresh garlic, black garlic has a sweeter flavor, more elastic texture when chewing and its smell is not as strong. In addition, it has more antioxidant compounds, such as polyphenols, flavonoids and organosulfur compounds, and therefore it can be considered a functional food, since it provides several health benefits.
Properties and benefits
Black garlic apparently has anti-cancer, antioxidant, liver-protective, immunomodulatory, neuroprotective, hypoglycemic and anti-obesity properties. Therefore, it could provide several health benefits, such as:
1. Prevent premature aging
It has been shown that black garlic contains antioxidant compounds, such as polyphenols, alkaloids, flavonoids and cysteine, which are obtained in the fermentation process of fresh garlic and which, in the body, help to neutralize cellular damage caused by free radicals, preventing premature aging and improving diseases, like diabetes.
2. Helps prevent and treat cancer
It has been shown that black garlic increases the death of tumor cells and inhibits their growth and invasion, decreasing the size of the tumor and preventing metastasis in different types of cancer, mainly stomach, colon and lymphomas.
3. Helps you lose weight and control cholesterol
Black garlic helps to reduce body weight, when combined with physical exercise, by increasing metabolism and reducing the size of cells that contain fat in the abdominal region, the adipocytes. In addition, it also helps to regulate insulin and blood sugar levels, helping to control diabetes and appetite.
In addition, it also reduces triglycerides and bad blood cholesterol (LDL), and increases good cholesterol (HDL). According to one study, consumption of about 6 grams of black garlic a day helps prevent atherosclerosis and cardiovascular disease.
4. Is anti-inflammatory
Some studies suggest that, thanks to its anti-inflammatory properties, black garlic helps fight disease and septicemia, as it stimulates the body's defense cells, in addition to reducing the production of pro-inflammatory cells.
5. Improves memory
Black garlic contributes to the proper functioning of memory and helps to protect the nervous system, as it improves cognitive processes and prevents neuro-inflammation and neuro-toxicity, preventing neurodegenerative diseases, such as Alzheimer's.
According to a study carried out with black garlic, a daily intake of 12.5 mg to 50 mg po kg of weight, could exert this neuroprotective effect.
6. Protects the liver
The liver is an organ vulnerable to the use of medicines, chemicals, alcohol, infections and supplements. Some studies have shown that daily consumption of 200 mg / kg of body weight could help protect the liver from side effects of medications, including hepatotoxicity, and recover cell damage.
In addition, it could also help to improve liver diseases, such as fatty liver, favoring the reduction of fat accumulated in this organ.
How it is obtained
Black garlic is obtained from fresh garlic, through a process that consists of its fermentation at controlled temperatures that are between 60ºC and 90ºC, with a humidity also controlled, between 70 to 90%, for a certain period of time. time.
This process makes the garlic increasingly darker due to the fermentation process, in which the conversion of some of the components of garlic occurs, as is the case of allicin, which gives rise to alkaloids and flavonoids, which give properties to black garlic. . See the differences in relation to fresh garlic.
How to use black garlic
Black garlic gives a very pleasant taste to food and can be used in a variety of ways, such as preparing sauces, mixing crushed garlic with soy sauce or olive oil, in seasoning foods such as meats, salads or pasta, or using pieces for making garlic bread, for example.
In addition, there are currently black garlic supplements that can be purchased through online stores and natural products. It is important to read the manufacturer's instructions and consult with a healthcare professional about the dose, which will depend on the intended use of the supplement.
In addition to black garlic, garlic, before being processed by heat, also has health benefits. See which ones in the following video: