The Power of Garlic
It's hard to feel nonchalant about garlic. Either you love its fragrant cooking aroma enough to shrug off the "garlic breath" that may result from eating it, or its strong odor repels you no matter what.
But its scent is the secret of its protective power. The ancient Egyptians used garlic remedies for heart ailments. British army doctors used garlic juice to cure infections during World War I. Garlic has been considered a protector again bad health, if not bad breath, for centures. (Read more about garlic lore.)
Like most strong odors among plants, garlic's distinctive smell derives from natural phytochemicals that evolved to chase away pests threatening its survival.
Since garlic seemed to repel human illnesses also, it became a standard herbal remedy.
The Goods on Garlic
Despire sulfur's demonic association in folklore, the sulfur in garlic is the key to its possible cancer-fighting abilities. Now that researchers are able to study how garlic compounds work against cancer development, we know that garlic contains more than 30 active sulfur substances.
Allium, the name of garlic's botanical family, is echoed in several of these compound's names, including allicin and diallyl disulphide. Onions, leeks, shallots and chives are all allium relatives of garlic.
Garlic has come out smelling sweet in a number of research studies. Last May, a study reported that a diet containing 10 grams (3 cloves of garlic or 1 tablespoon of onion) per day of garlic and onions was associated with 30 percent risk reduction for one type of stomach cancer. In November, other results stated that the more garlic and onions the 10,000 subjects ate, the lower their risk was for colorectal, ovarian, prostate, breast, renal cell, esophagael, oral cavity and pharynx cancers.
Garlic by The Numbers...
Bet You Can't Eat Just One Clove
Garlic enthusiasts eat everything from garlic soup to garlic ice cream. These redolent delicacies are often found at garlic festivals especially the one held in Gilroy, California, each summer, where literally tons of garlic are enjoyed in every conceivable way by thousands of visitors.
Around the world, garlic is a unviversal ingredient in good cooking. Its health protection can be increased when it is combined with other plant-based foods because of the synergy that occurs.
So globalize your menus with health-protecting garlic and its allium cousins. Here are some delicious AICR recipes to get you started.
TIP: Crush your garlic and let it sit at room temperature for 10 minutes before you cook it. Several studies show this helps garlic retain its cancer-fighting enzymes.
California Citrus Greens Salad with Garlic Dressing
Dressing:
4 large cloves fresh garlic, peeled
1/3 cup orange juice
1 Tbsp. balsamic vinegar
2 Tbsp. extra virgin olive oil
1/2 tsp. dried thyme
Salt and freshly ground black pepper, to taste
Salad:
1 quart boiling water
1 cup small broccoli florets
1 bag (8 oz.) ready washed baby salad greens
1 navel orange, peeled and cut into bite-sized pieces
1 cup chopped red bell pepper
On small plate, mince garlic and let stand 10 minutes. In blender or with whisk, combine garlic with remaining dressing ingredients until smooth. In medium saucepan, boil water. Add broccoli and blanch for 1 minute. Drain well and let cool. In serving bowl, toss broccoli with remaining ingredients. Add dressing and toss again. Serve immediately.
Makes 4 servings. Per serving: 122 calories, 7 g fat (1 g. saturated fat), 12 g carbohydrate, 3 g protein, 3 g dietary fiber, 52 mg sodium.
Bok Choy with Sautéed Mushrooms and Shallots
Serve this delightful vegetable dish with brown rice and grilled salmon.
2 tsp. canola or olive oil
1 package (8 oz.) sliced mushrooms
2 shallots, minced
1 garlic clove, minced
1 1/2 pounds bok choy, rinsed and chopped into 1-inch pieces
2 tsp. lite soy sauce
1 tsp. lemon zest
Salt and freshly ground black pepper, to taste
In large skillet or wok, heat oil over medium-high heat. Add mushrooms, shallots and garlic and stir-fry until mushrooms darken, about 5 minutes.
Add bok choy and stir-fry for about 8-10 minutes until tender. Sprinkle with soy sauce, lemon zest and salt and pepper, to taste. Serve.
Makes 4 servings. Per serving: 65 calories, 3 g total fat (1 g saturated fat), 8 g carbohydrates, 4 g protein, 2 g dietary fiber, 213 mg sodium.
The American Institute for Cancer Research (AICR) is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides a wide range of consumer education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals, and research centers across the U.S. The Institute has provided more than $70 million in funding for research in diet, nutrition and cancer. Visit the AICR Web site. AIRC is a member of the World Cancer Research Fund International.
