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.

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%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Garlic, raw, FDC ID 1104647, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

3 substances in this food

Allicin

Reactive organosulfur compound formed when garlic is crushed; linked to antioxidant and antimicrobial effects.

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

References

[1] Effect of garlic and lemon juice mixture on lipid profile and cardiovascular risk factors in moderate hyperlipidaemia Entezari et al. 2016

[2] Allicin chemistry and biological properties review Borlinghaus et al. 2014