Black garlic is a form of fermented garlic, which has a dark color and sweet taste compared to raw garlic. It is popularly known for its numerous health benefits such as boosting the immune system, reducing cholesterol levels, maintaining blood pressure levels amongst others. However, eating black garlic comes with various concerns over how much one should consume per day. In this article, we shall discuss how much black garlic an individual should eat daily to achieve full health benefits.
Factors influencing how much black garlic to eat
There are several factors one needs to consider when determining how much black garlic an individual should consume daily. These include age, weight, gender amongst others.
Age: Different age groups require varying amounts of nutrients in their diet; therefore, the intake of black garlic may vary according to each group’s nutritional requirements.
Weight: People with different body weights have differing metabolic rates; hence it influences the amount of food one requires daily.
Gender: Women and men also have different nutritional requirements based on biological reasons like hormonal differences etc.
Medical conditions/ pre-existing medical diagnoses: Individuals who suffer from specific illnesses or ailments may need more or less of some nutrients depending on what their doctor recommenders during treatment or management strategies;
How much Black Garlic Should One Eat Daily?
The recommended dosage range for consuming fresh whole-fermented allium sativum (black/golden) ranges between 0.25 grams ODC and 3 grams ODC per day orally two-to-six divided doses without any significant side effect reports found across clinical trials using human subjects(ODC stands for Organosulfur Dietary Compounds). Each dose could be equivalent to teaspoon-sized cloves cut into small pieces(slices/chopped/pre ground/others).
However recently published research findings indicate that upping your dose above these limits (e.g., consuming large quantities/day) would not offer additional benefits/increase bioavailability but instead lead you little bit higher incidence chance of headaches, heartburn as well as difficulty in sleeping due to robust but incomplete digestion. Further ingestion may lead to iron storage in body respectively which could cause toxicity.
Conclusively one should incorporate black garlic into their daily diet plan slowly while monitoring how the body reacts and the resulting health changes before reaching a maximum intake threshold recommended by nutritionists or doctors. To prevent any adverse effects, it is crucial to consult a medical professional before increasing your daily intake limits.
What is Black Garlic?
Black garlic is a type of fermented garlic that has been known to offer numerous health benefits over the years. It was first discovered by the Koreans, who were looking for ways to preserve their excess garlic harvest. Black garlic is made by allowing raw garlic bulbs to ferment naturally in a temperature-controlled environment, usually between 60-70 °C with high humidity levels for up to three weeks. This process causes the individual cloves of garlic to turn black and develop a soft texture and unique taste.
Black Garlic Nutritional Content
Fresh allium sativum or black/golden, also contains several essential nutrients such as vitamins B6 and C, manganese, selenium which have anti-inflammatory properties that may help fight off various illnesses they need daily dietary intake thought various foods including fruits vegetables meats etc., hence playing a critical role in our immune system’s functioning.
However, compared with raw or cooked plain white-type species (regular/elephant), aged containing more organosulfur compounds per unit volume than unfermented White-type counterparts(hence represented by ODC).
Health Benefits of Black Garlic
Black garlic has an array of benefits for general well-being when consumed in moderation like:
Boosts Immune System: Regular consumption of black garlic helps keep our immune system healthy due to its antifungal, antibacterial and other potential therapeutic agents mentioned earlier from organosulfur chemicals.
Maintains Blood Pressure Levels: Amongst people suffering from temporary hypertension(high blood pressure), long-term use(12 weeks) at doses ranging between 960 mg -1440 mg improved readings significantly relative placebo group according meta-analysis on all present clinical studies performed so far(subject number >100 at least one time-point tested).
Lowers Cholesterol Levels Keeping Heart Healthy: Studies suggest possible positive impact on different aspects related cardiovascular risk factors as cholesterol synthesis inhibition via reducing enzymes such as HMG-CoA reductase enzyme activity,fatty acid synthesis inhibition, reducing inflammation (C-reactive protein), reducing oxidative stress response, which ultimately lowers risk of atherosclerosis and thus helps maintain healthier cardiac function.
Reduces Symptoms of Dementia: Research studies indicate that adding black garlic in one’s diet may be able to improve brain health, reduce cognitive decline and dementia symptoms due to its high antioxidant content.furthermore aroma or essence for enhancing mood is also suggested to play key role sometimes on human subjects as well.
Improves Athletic Performance & Reduces Fatigue: Black oxymoronically enough can boost exercise performance while simultaneously reducing fatigue levels. A study conducted totaling 15-trained athletes across genders showed significant improvements in VO2 max,Sprint time,Average power (Pmax) with 90% reduction observed on levels of muscle impairments after consuming fermented garlic food supplements consecutively over four weeks compared control group taking just “placebo” capsules consistent physical training sessions occurred parallelly for each cohort during this period.
Daily Dosage Recommendations:
The safe recommended doses range consumed orally two-to-six times per day as spikes in its active organosulfur dietary compounds blood serum concentrations typically last about six hours if taken every few hours consistently so intake interval between servings does matter slightly.Therefore slow incorporation process suggested starting from low limits gradually reaching up your daily dose limit but moderate consumption/usage above these thresholds won’t add extra benefit rather do harm because absorption threshold faced at higher dosages followed by apparent reduced hepatic metabolism(excretion out body).
Black garlic has been found to offer many health benefits over the years when consumed moderately but not excessive beyond proven safe guidelines mentioned earlier.Ongoing research keeps discovering new applications too. However, before deciding how much to consume, it’s crucial first consult with qualified healthcare provider especially people who have medical conditions/prescribed drugs that could potentially interact negatively.Black Garlic isn’t supposed substitute the prescribed medication altogether like any other supplements.Nor should one forego a nutritious balanced diet for good health since garlic itself doesn’t contain all dietary vitamins and minerals rather just few essential micronutrients in trace amounts.