Top 10 Incredible Benefits of Black Garlic You Didn't Know About

Black garlic is one of the top foods that scientists have found to effectively lower cholesterol levels. A recent animal study compared the effects of raw garlic and black garlic in restoring heart damage due to ischemic heart disease, and the results showed that both raw and black garlic helped improve blood circulation to protect the heart from damage. Several studies have indicated that consuming black garlic regularly can significantly reduce key risk factors for heart disease, such as total cholesterol, LDL (bad) cholesterol, and triglycerides. Additionally, black garlic consumption also boosts HDL (good) cholesterol levels in your body.

Another study demonstrated that black garlic extract helped reduce total blood fat, total cholesterol, and triglycerides in individuals consuming a high-fat diet. Elevated levels of these risk factors can lead to cardiovascular diseases. For individuals with high cholesterol, consuming around 6 grams of black garlic extract daily for 12 weeks significantly increased good cholesterol levels while reducing signs of potential heart disease. Furthermore, for people with coronary artery disease, consuming about 20 grams of black garlic extract daily for 6 months improved the body's antioxidant levels and enhanced cardiovascular health.

Black garlic contains several sulfur compounds such as S-allyl-L-cysteine, Alliine, Isoalliin, Methionine, Carboline, Cycloalliin, glutathione peroxidase, and selenium, which help lower cholesterol levels, thereby reducing blood lipid concentrations. Additionally, black garlic contains allicin, which promotes the dilation of capillaries, aiding blood circulation and ensuring that oxygen and nutrients are delivered throughout the body, alleviating pain and discomfort. The active compounds in black garlic have anticoagulant effects, preventing platelets from clumping together, thus reducing high blood pressure, brain anemia, and cardiovascular diseases.

Consuming black garlic properly can also effectively prevent inflammation that causes memory decline and other cognitive functions over time. Scientists have found that the accumulation of beta-amyloid (a protein compound) in the brain can cause inflammation, increasing the risk of Alzheimer's disease. Regular consumption of black garlic helps reduce brain inflammation caused by beta-amyloid, even improving short-term memory. A recent animal study showed that mice subjected to oxidative stress in the brain, when given black garlic extract, were able to block the oxidative process that leads to memory loss.

Japanese researchers have confirmed that regular consumption of black garlic can lower blood pressure by as much as 34%, without affecting normal blood pressure levels. Moreover, consuming black garlic regularly is more effective than fresh garlic in controlling high blood pressure because it helps prevent the increase of harmful free radicals in the bloodstream, which are produced during metabolic processes or by external factors. Additionally, allicin, in combination with vitamin B1 from black garlic, forms an amino acid that helps break down sugars, effectively controlling blood sugar levels and reducing fatigue. Uncontrolled high blood sugar in diabetics can lead to serious complications such as infections, kidney damage, and heart disease.

Healthcare professionals suggest that those with a diet high in fats and sugars show significant improvements in metabolism when consuming black garlic extract, leading to reduced inflammation, lower cholesterol, and better appetite control. Furthermore, diabetics who consume black garlic correctly can increase antioxidant levels, preventing and combating complications caused by high blood sugar levels. A 2019 animal study showed that mice on a high-fat diet who consumed black garlic had significantly lower insulin and glucose levels compared to others. Moreover, the antioxidant properties of fermented black garlic, typically activated through Lactobacillus bulgaricus, help prevent the development of gestational diabetes.

Black garlic is considered a functional food commonly used in India and many other countries, including Vietnam. It is produced from aged garlic exposed to high temperature and humidity for over 10 days. This process transforms the strong odor and taste of fresh garlic into safe and stable compounds. As a result, black garlic turns dark brown or black, with a sweet and sour flavor and a jelly-like texture. Studies have identified active compounds in black garlic, including flavonoids (quercetin, caffeic acid, tannic acid, rutin, gallic acid), phenols, thiosulfates, pyruvates, and two water-soluble organic sulfur compounds, S-allyl cysteine (SAC) and S-allyl mercapto cysteine (SAMC), derived from allicin – the key compound in fresh garlic.

Numerous studies have shown that black garlic can help lower LDL (bad cholesterol) and increase HDL (good cholesterol). High levels of LDL in the blood can lead to an increased risk of atherosclerosis, while HDL helps prevent it by transporting excess cholesterol to the liver for elimination. The high antioxidant content in black garlic can enhance heart function in individuals with coronary artery disease. Chronic heart disease is mainly the result of inflammation, nerve cells, and cytokines. Black garlic can improve blood circulation in heart disease patients, while enhancing heart functions and their neurohormonal levels. Additionally, black garlic also helps prevent related diseases such as high blood pressure and atherosclerosis.

Not only beneficial for health and weight loss, black garlic has also been shown to be highly effective in slowing down the aging process. Due to its high antioxidant content, it helps neutralize free radicals generated during oxidation, effectively decelerating the aging process. For this reason, black garlic has long been recognized as an herb that rejuvenates the skin. In particular, the components Cysteine, Lysine, and Threonine in black garlic act as acids that promote the rapid formation of collagen, enhancing the elasticity of epithelial cells.

The ORAC (oxygen radical absorbance capacity) index is a measure of a food's or supplement's ability to neutralize free radicals. According to an analysis of foods' free radical scavenging effects, black garlic ranks as the number one food with the highest ability to neutralize free radicals. To slow down aging, neutralizing free radicals is crucial, as it prevents the growth of free radicals and replenishes substances that eliminate them. Choosing black garlic is a great option for those who wish to keep their body resilient and slow down the aging process of organs and cells.

Consuming black garlic for 7 weeks can significantly lower serum glucose levels and reduce the amount of glycated hemoglobin in the blood. The insulin levels in users of black garlic are much higher than in those who don't consume it. Additionally, garlic extract helps reduce total cholesterol levels and triglycerides while boosting HDL-cholesterol. Researchers from Kyungpook National University in South Korea have found that the potent antioxidant properties of black garlic make it a valuable ingredient in preventing complications of diabetes.

Various active compounds in black garlic help regulate blood sugar levels: S-methyl cysteine sulfoxide and S-allyl cysteine sulfoxide inhibit the G-6-P enzyme NADPH, preventing insulin degradation and ensuring stable blood sugar levels. Allyl disulfides in black garlic have a similar effect. Alkaloids help lower blood sugar and enhance the body's sensitivity to insulin. Isoleucine, a compound that generates energy and produces hemoglobin (responsible for oxygen transport), ensures cells receive enough energy, helping regulate blood sugar levels effectively.

Researchers from Chungbuk University in South Korea have conducted a study on the benefits of black garlic, highlighting its ability to aid in treating elevated liver enzymes. Especially for patients with fatty liver disease or other liver damage conditions, incorporating black garlic into their treatment shows significantly positive results. This research demonstrates that black garlic is highly effective in protecting and maintaining liver function.

When consumed properly, black garlic can safeguard your liver from damage caused by frequent exposure to medications, chemicals, bacteria, and alcohol. Additionally, it is beneficial for managing chronic conditions. Acting as an antioxidant, black garlic contributes to liver function improvement in cases of chronic liver damage due to alcohol consumption. Long-term use of black garlic also significantly reduces two blood chemicals, ALT and AST, which are linked to liver damage.

The strong antioxidant properties of black garlic are attributed to a significant increase in Allyl cysteine-S content. After undergoing metabolic processes, polyphenol radicals from Allyl cysteine-S are produced in larger quantities, and these polyphenols enhance antioxidant activity, helping to slow the aging process and protect cells from damage. Additionally, black garlic contains numerous other potent antioxidants that help defend cells against diseases. When consumed correctly, black garlic can offer a wide range of health benefits, including providing essential antioxidants to your body.

The fermentation process enhances the antioxidant content of black garlic compared to fresh garlic. This is partly due to allicin, the compound responsible for garlic's pungent smell, which transforms into antioxidant-rich compounds like flavonoids and alkaloids during fermentation. Most antioxidants are found in plant-based foods, including black garlic. Recent studies have shown that antioxidants in black garlic can protect the body’s cells from oxidative damage, a common cause of various health conditions. Thus, consuming black garlic properly can help prevent inflammation and aging. Overall, black garlic reaches its highest antioxidant levels after 21 days of fermentation.

The effects of garlic in cancer prevention are well known, but black garlic can have an even stronger impact. With its ability to stimulate the immune system and inhibit metastasis, black garlic extract fights, prevents, and slows the growth of cancer cells. The compound SAC in black garlic has been shown to suppress the formation of colon tumors and other abnormal cell clusters, which are early signs of colon cancer.

Research reports on the role of black garlic in cancer prevention and treatment are increasingly recognized by global research organizations. Consuming black garlic has been proven to positively affect the prevention of cancer cells. The antioxidants and anti-cancer compounds in black garlic extract are more potent than those found in fresh garlic, helping to enhance the body's immune system. In fact, some studies suggest that black garlic extract is the “enemy” of breast, lung, stomach, and liver cancer cells within 72 hours.

Even without fermentation, fresh garlic is well-known for its ability to prevent infections, fight fungi, and combat viruses. Therefore, fermented garlic enhances the potency of its medicinal compounds. Allicin, an amino acid in fermented garlic, has the power to eliminate a variety of viruses and bacteria, even when diluted. This type of garlic is particularly effective in helping patients recover quickly, especially those with weakened immunity due to radiation or chemical treatments.

According to research by Professor Motohiro Sasaki Miedaigaku, black garlic has a unique effect in stimulating immune cells, specifically encouraging them to attack harmful substances, viruses, and tumors without affecting healthy cells. This leads to significant benefits in eliminating viruses and tumors, promoting overall health. The Immunology Institute of the Chinese Medical University, in collaboration with the Clinical Immunology Department of Hirosaki University School of Health Sciences (Japan), has proven that black garlic has a profound impact on enhancing immune function as well as many other remarkable benefits.