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
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 con le Cozze 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.
Substances
3 substances in this food
Acetate
Most abundant SCFA supporting gut barrier integrity and immune regulation
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Propionate
SCFA supporting neuroinflammation reduction, blood-brain barrier protection, and neurotransmitter regulation
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 Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Gut–Brain Axis & Enteric Nervous System (ENS) | Acetate | Contextual / minor contributor | Byproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses; promotes synthesis of key neurotransmitters such as dopamine and serotonin | |
| Gut–Brain Axis & Enteric Nervous System (ENS) | Propionate | Contextual / minor contributor | Byproduct of fibre fermentation; supports intestinal barrier integrity; regulates immune responses | |
| Inflammation & Oxidative Stress | Acetate | Contextual / minor contributor | Supports immune regulation and anti-inflammatory processes | |
| Inflammation & Oxidative Stress | Propionate | Contextual / minor contributor | Helps reduce neuroinflammation and protects the blood-brain barrier; enhances cognitive function | |
| Mitochondrial Function & Bioenergetics | Manganese | Contextual / minor contributor | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Neurotransmitter Regulation | Propionate | Contextual / minor contributor | Stimulates secretion of norepinephrine and may influence dopamine regulation; promotes synthesis of key neurotransmitters |
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