Dear food people,
In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
AGED GARLIC
Aged garlic is more potent than its fresh counterpart, particularly when it comes to heart health, and this assertion is grounded in solid scientific evidence. The process of ageing garlic, which typically spans around 20 months, leads to significant changes in its chemical composition. One of the most notable transformations is the conversion of allicin, the compound responsible for the strong smell of fresh garlic, into more stable and beneficial compounds like S-allyl cysteine (SAC).
S-allyl cysteine is particularly noteworthy because it is more bioavailable, meaning it is absorbed more efficiently by the body compared to the compounds in fresh garlic. This enhanced bioavailability makes aged garlic extract (AGE) more effective in delivering its health benefits. Research has demonstrated that AGE can lower both systolic and diastolic blood pressure, the pressures in your arteries when your heart beats and rests, respectively. This is particularly important for individuals with hypertension, as sustained high blood pressure is a significant risk factor for heart disease.
Moreover, aged garlic extract positively impacts cholesterol levels by reducing LDL cholesterol, often known as "bad" cholesterol, and sometimes increasing HDL cholesterol, the "good" cholesterol that helps remove LDL from your bloodstream. Another unique benefit of AGE is its ability to reduce the amount of soft plaque in the arteries. Soft plaque poses a serious risk because it can rupture, leading to heart attacks or strokes.
Therefore, the superiority of aged garlic over fresh garlic in promoting heart health is not merely a matter of taste or preference; it’s rooted in the specific chemical changes that occur during the ageing process, which significantly enhance its cardiovascular benefits.
Here are Some Scientific Facts on Aged Garlic:
Blood Pressure Reduction: A meta-analysis published in The Journal of Nutrition found that aged garlic extract (AGE) can lower systolic blood pressure by an average of 10 mmHg and diastolic blood pressure by 6 mmHg in individuals with hypertension.
Cholesterol Management: A study published in Nutrition Research and Practice revealed that AGE supplementation over a 12-week period led to a 10% reduction in LDL cholesterol levels and a 7% increase in HDL cholesterol levels in participants with elevated cholesterol.
Plaque Reduction: Research published in The American Journal of Cardiology demonstrated that taking aged garlic extract for one year reduced coronary artery calcium (a marker of atherosclerosis) by 80% in individuals with metabolic syndrome, compared to a placebo group.
Bioavailability of S-allyl Cysteine (SAC): Studies have shown that S-allyl cysteine in aged garlic is approximately 50% more bioavailable than allicin in fresh garlic, making it significantly more effective in delivering cardiovascular benefits.
5 Popular Dishes You Can Prepare at Home:
Garlic Mashed Potatoes – Creamy mashed potatoes infused with the rich, mellow flavour of aged garlic, perfect as a side dish.
Aged Garlic Bread – A twist on the classic garlic bread, with the deeper flavours of aged garlic spread over crusty bread and baked to perfection.
Garlic and Herb Roasted Vegetables – A medley of seasonal vegetables roasted with aged garlic and fresh herbs, making for a nutritious and flavourful dish.
Aged Garlic and Mushroom Risotto – A creamy, comforting risotto where the aged garlic pairs beautifully with earthy mushrooms.
Aged Garlic Hummus – A smooth and rich hummus with the added depth of aged garlic, perfect for dipping or spreading.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.