Garlic
Overview
Garlic provides allicin (when crushed), sulfur compounds for glutathione synthesis, and prebiotic fiber supporting gut health and antioxidant defenses. Sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions) support NAD+ availability, glutathione synthesis, and mitochondrial health.
Within the BRAIN Diet framework, garlic is part of the allium family with prebiotic benefits [1][2].
Key Nutritional Highlights
- Reports on effect of Garlic and Lemon Juice Mixture on Lipid Profile and Some Cardiovascular Risk Factors in People 30--60 Years Old with Moderate Hyperlipidaemia: A Randomized Clinical Trial [1]
- Reports on allicin: chemistry and biological properties [2]
- Garlic provides allicin (when crushed), sulfur compounds for glutathione synthesis, and prebiotic fiber supporting gut health and antioxidant defenses. [1]
- Sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions) support NAD+ availability, glutathione synthesis, and mitochondrial health. [2]
- Garlic is part of the allium family with prebiotic benefits.
Food Context
Synergies
- Part of diverse plant food strategy; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
Preparation
- Crush or chop to activate allicin formation; allicin is formed when garlic is crushed
- Allow to sit 10 minutes after crushing before cooking to maximize allicin formation
- Cooking reduces allicin but may enhance other compounds
- Sulphur-containing vegetables that provide glutathione precursors support antioxidant defenses
Essential Amino Acid Profile
Garlic contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
4 recipes containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Linguine alle vongole mantecate (Linguine with cockles in a silky emulsified sauce)
Whole-wheat linguine with cockles in a silky emulsified sauce; Italian emulsification technique without cream, supporting taurine, B12, and choline intake.
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 143 kcal | — |
| Protein | 6.6 g | — |
| Total fat | 0.4 g | — |
| Carbohydrates | 28.2 g | — |
| Fibre | 2.7 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Selenium | 9.8 µg | 17.8% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
References
[1] Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder with high heterogeneity that can affect individuals of any age. Entezari & Maracy 2016. Effect of garlic and lemon juice mixture on lipid profile and cardiovascular risk factors in moderate hyperlipidaemia
[2] Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder with high heterogeneity that can affect individuals of any age. Borlinghaus & Albrecht 2014. Allicin chemistry and biological properties review