How to Bring Out the Health Benefits of Garlic
From: The George Mateljan Foundation
The latest scientific research tells us that slicing, chopping, mincing or pressing garlic before cooking will enhance the health-promoting properties of garlic. A sulfur-based compound called alliin and an enzyme called alliinase are separated in the garlic's cell structure when it is whole. Cutting garlic ruptures the cells and releases these elements allowing them to come in contact and form a powerful new compound called alliicin which not only adds to the number of garlic's health-promoting benefits but is also the culprit behind their pungent aroma and gives garlic its "bite".
The more finely the garlic is chopped, the more alliicin is produced. Pressing garlic or mincing them into a smooth paste will give you the strongest flavor and the greatest amount of alliicin. The stronger the smell and flavor of garlic, the more health-promoting nutrients they contain. So the next time you chop, mince or press your garlic, you may have a greater appreciation of its strong aroma knowing that the more pungent the smell the better it is for your health!
Because this process takes some time, I recommend letting garlic sit for about 5-10 minutes after cutting while you prepare other ingredients. This is to ensure the maximum synthesis of alliicin. Once the compounds are formed they are quite stable and will withstand low heat for a short period of time, approximately 15 minutes. Research on garlic reinforces the validity of this practice. When crushed garlic was heated its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the crushed garlic to 'stand' for 10 minutes before heating, its anticancer activity was preserved.
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