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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. Garlic is part of the allium family with prebiotic benefits.

Recipes​

1 recipe containing this food

Turkey Wing Stew

A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — supporting gut, joint, sleep, and brain health.

Substances​

1 substance in this food
Chemical structure

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Preparation Notes​

  • 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
  • Part of diverse plant food strategy; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
  • Sulphur-containing vegetables that provide glutathione precursors support antioxidant defenses

Biological Target Matrix​

Biological TargetSubstanceTherapeutic AreasMechanism of Action
Mitochondrial SupportManganeseSupports mitochondrial antioxidant defense through MnSOD activity
Oxidative StressManganeseEssential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix

References​

  • Sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions)
  • Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms), sulphur-containing vegetables that provide glutathione precursors (e.g., broccoli, Brussels sprouts, garlic, onions) support NAD+ availability, glutathione synthesis, and mitochondrial health
  • Part of allium family with prebiotic benefits supporting gut microbiome diversity
  • Glutathione (GSH) is one of the body's major antioxidants; low levels may suggest oxidative stress; elevated GSH levels which have been recorded against ADHD subjects may reflect a compensatory response to increased oxidative stress