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
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 Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Mitochondrial Support | Manganese | Contextual / minor contributor | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Oxidative Stress | Manganese | Contextual / minor contributor | Essential 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