Extension Specialist Says Garlic Aids In Seasoning And Health
SPRINGFIELD — Garlic is in season in Missouri from June to November. This vegetable is famous for its pungent flavor and is a popular seasoning.
In addition to its culinary uses, garlic has been highly regarded for thousands of years for its health benefits.
“Over 3,000 publications confirm many possible health benefits of garlic, primarily attributed to its abundance of phytonutrients,” said Dr. Pam Duitsman, nutrition and health specialist, University of Missouri Extension. “Garlic is a rich source of organosulfur compounds, which are studied extensively for their potential to prevent and treat disease.”
When garlic is chopped, crushed, chewed, or damaged, an enzyme catalyzes the formation of allicin, which is the major precursor of garlic’s bioactive compounds. The characteristic odor and flavor of garlic comes from these sulfur-containing compounds.
Many other, non-sulfur phytonutrients are also present in garlic and are thought to work in synergy with the organosulfur compounds.
Studies link the consumption of garlic to cardiovascular benefits such as lowering of blood pressure, prevention of Atherosclerosis, reduction of serum cholesterol and triglycerides, and inhibition of platelet aggregation.
The phytonutrients in garlic are considered to be cancer-protective agents. Specific epidemiological and animal studies have shown that consumption of garlic reduces the incidence of cancer, including stomach, esophagus, colon, breast, cervix, skin, uterine, brain and lung cancers.
Garlic has also been linked to promoting healthy blood glucose levels and has strong anti-viral, anti-biotic, anti-fungal, and anti-inflammatory properties.
Additionally, many of the bioactive phytonutrients in garlic are strong antioxidants. Antioxidants reduce reactive oxygen species, or “oxidative stress,” which is implicated in many diseases and conditions including cardiovascular disease, cancer, aging, inflammation, and various forms of dementia including Alzheimer’s.
The World Health Organization has established garlic guidelines for general health promotion for adults. The guidelines include a recommendation to consume 2 to 5 grams of fresh garlic (about one clove); or 0.4 to 1.2 grams of dried garlic powder (approximately 1/8 tsp to a little over 1/3 tsp) each day.
Store garlic in a cool, dry, dark location, preferably in a mesh bag. Discard garlic that has become discolored, soft or moldy. Garlic can be stored three to six months in the right conditions.
Garlic bulbs can be contaminated with Clostridium botulinum which can grow and produce botulinum toxin in garlic-in-oil products that are not refrigerated. For this reason, do not store garlic in oil at room temperature. Store garlic/ oil mixtures in the refrigerator or freezer, and use the refrigerated mixture within a week.
Garlic can be added to a wide variety of dishes (meat, casseroles, soups, dips, sauces, side dishes, salads, etc.) to ramp up the flavor. Try mincing a few cloves of fresh garlic, then mix with Extra Virgin Olive Oil, red wine vinegar and a little salt and pepper for a great dressing.
Garlic is easy to grow. For more information, search http://extension.missouri.edu.
The MU Extension Seasonal and Simple App for iPhone and Android also contains information on garlic (and other produce grown in Missouri). The App is free and can be downloaded in your App store to offer information on seasonality; nutrition; how to choose, store and prepare; and how to preserve.
For more information on nutrition contact any of these nutrition specialists in southwest Missouri: Dr. Pam Duitsman in Greene County at 417-881-8909; Lindsey Gordon Stevenson in Barton County at 417-6823579; Stephanie Johnson in Howell County at 4172562391 or Mary Sebade in Dallas County at 417-345-7551.