Two Things You Absolutely Need to Know to Enjoy the Health Benefits of Garlic

Garlic offers many benefits thanks to its unique active substance. However, to fully benefit from it, you must respect two essential rules when using it in cooking.

Cooked, crushed, chopped… Garlic is one of the most widely used ingredients in cooking, both for its flavor and health benefits. Known for thousands of years for its medicinal properties, garlic is particularly appreciated for its ability to strengthen the immune system, reduce blood pressure, and prevent certain diseases. It has immunostimulant, antibacterial, anti-inflammatory, antioxidant, and antibiotic properties.

However, to take full advantage of its benefits, knowing how to prepare it correctly is crucial. Two critical yet little-known factors must be considered to maximize the benefits of this superfood: the method of preparation and the waiting time before cooking.

Garlic contains allicin, which is responsible for its pungent taste and therapeutic effects. Just three cloves of garlic contain enough allicin to provide the body with the same antibacterial action as a standard dose of penicillin, without the side effects. It is no wonder that garlic is often called "nature's penicillin." However, this substance does not occur naturally in fresh garlic. In fact, it only forms when the garlic's tissues are ruptured, such as by cutting or crushing a clove. At that moment, two distinct compounds are generated — alliinase and alliin — which, when they come into contact, create allicin. But be careful not to make the mistake of cooking your garlic immediately after chopping, because these two substances need time to react and produce allicin. On the other hand, the garlic should not be left exposed to air for too long, as allicin is a particularly unstable compound. Therefore, it is recommended to let the garlic rest for 10 to 15 minutes before cooking it.

However, the difficulties in preserving garlic's nutrients don't end there, as allicin is a fragile substance that degrades quickly when exposed to heat. If garlic is cooked at too high a temperature, much of its benefits are lost. To avoid this, it is best to add it at the end of cooking, cook it over very low heat, and for a short period. Alternatively, you can use it raw, for example, in pestos, vinaigrettes, or by sprinkling it on already cooked dishes.

So, remember the next time you cook with garlic: start by chopping it, let it sit for 10 to 15 minutes, and then either cook it gently or add it raw to your dishes. This way, you can maximize the health benefits of this superfood while also enjoying its wonderful flavor.