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	149 kcal	—
Protein	6.4 g	—
Total fat	0.5 g	—
Saturated fat	0.1 g	—
Carbohydrates	33.1 g	—
Sugars	1 g	—
Fibre	2.1 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Manganese	1.7 mg	72.7%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Allicin	Present — quantity not established *	—

Source notes (supplementary):

• * Allicin: Allicin is generated from alliin when Garlic is crushed; it is not a stable USDA composition analyte. Presence is preparation-dependent (Borlinghaus et al. 2014).

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 169230, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

2 substances in this food

Allicin

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

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

References

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

[2] Reports on allicin: chemistry and biological properties. Borlinghaus et al. 2014. Allicin chemistry and biological properties review