We've known for some time that garlic is a nutritional powerhouse. It's been shown to boost immunity; relax blood vessels to open up blood flow and reduce blood pressure; quell inflammation, a known trigger of premature aging and disease; protect blood vessels from damage, thus lowering the risk of heart disease; and even protect against osteoarthritis.

Now, a new Korean study shows it may hold some promise for weight control as well. Researchers fed mice a fattening diet for eight week to plump them up, then served them the same diet supplemented with 2 percent or 5 percent garlic for another seven weeks. The addition of garlic reduced the mice's body weights and fat stores, and lessoned the effects of the unhealthy diet on the animals' blood and liver values. Yet another reason to savor the "stinking rose," as it's affectionately called by those who love it.

To get the most bang for your bulb, crush fresh garlic, then let it sit at room temperature for a full 10 minutes before cooking. Several studies have shown that this helps retain about 70 percent of its beneficial natural compounds compared to cooking it immediately after crushing. That's because crushing the garlic releases an enzyme that's been trapped in the cells of the plant. The enzyme boosts levels of health promoting compounds, which peak about 10 minutes after crushing. If the garlic is cooked before this, the enzymes are destroyed.

Oh, and if you adore this herb like I do, and you haven't tried black garlic (check it out in one of my previous posts) it's amazing. Free from additives and preservatives, black garlic is made from whole garlic that's been aged for at least a month in a special fermentation process under high heat, which gives it a darker color and sweeter taste. It's been shown to pack twice as many antioxidants as raw garlic, and it's so soft you can easily spread it. I love to slather it onto whole-grain crackers as a snack along with lemony hummus and veggies. Yum! 

What's your favorite healthy way to enjoy garlic? Share your tips here or tweet them to @cynthiasass and @Shape_Magazine

 

Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV she's a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.

 

 

 

 

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