The onset of winter brings with it a chill that prompts us to don our cosiest sweaters. As we bundle ourselves in layers, it is equally important to consume the right foods to maintain warmth. One such beneficial ingredient is garlic, which can help ward off the winter chill and prevent coughs. For those who may not enjoy raw garlic, roasting it is an excellent alternative. The roasting process transforms garlic's intense flavour into a sweet and buttery essence, making it a versatile addition to numerous dishes. Roasted garlic offers numerous health benefits, particularly in boosting immunity and enhancing digestion. It contains a significant amount of allicin, a compound recognized for its antimicrobial and antioxidant effects. Additionally, it aids in fighting infections, alleviating inflammation, and promoting cardiovascular health.

What is roasted garlic?  

Roasted garlic is a delightful culinary preparation where whole heads of garlic are baked in the oven until they become tender and caramelized. This cooking technique mellows the sharp taste of raw garlic, resulting in a sweet, buttery, and slightly smoky flavour, as noted by dietician Gauri Anand. The cloves become soft and easy to extract from their skins, making them perfect for spreading on bread, mixing into sauces, or using as a flavour enhancer in various dishes. Beyond its delicious taste, roasted garlic is also packed with health benefits. Continue reading to discover more about these advantages.

Important roasted garlic benefits you need to know

Here are several advantages of roasted garlic that can help maintain your health and prevent infections during the winter season.

1. Enhances immune function  

Roasted garlic serves as a nutritional powerhouse, offering a multitude of health benefits. It is rich in antioxidants and compounds like allicin, which work synergistically to bolster your immune system. Allicin, a potent sulfur compound, possesses both antibacterial and antiviral properties that can assist in addressing various health issues. Additionally, the antioxidants present in roasted garlic help neutralize harmful free radicals, reducing oxidative stress and strengthening your body's natural defences. By incorporating roasted garlic into your diet, you can enhance your immune function and decrease your vulnerability to common winter illnesses, as indicated by research published in the journal Antioxidants.

Consuming roasted garlic can help you boost immunity Image courtesy: Adobe Stock

2. Rich in anti-inflammatory properties

The compounds present in roasted garlic, particularly allicin and various sulfur-containing substances, exhibit significant anti-inflammatory effects, as indicated by research published in the journal Current Issues in Molecular Biology. These compounds assist in diminishing the body's synthesis of inflammatory markers, including cytokines. A notable advantage of roasted garlic is its potential to alleviate symptoms associated with arthritis, inflammatory bowel disease, and asthma by targeting inflammation at its origin.

3. Beneficial for cardiovascular health  

In addition to its anti-inflammatory properties, roasted garlic is also advantageous for heart health. Research published in the Nutritional Journal highlights its role in promoting cardiovascular well-being. Regular intake of this superfood can lead to improved heart health by aiding in the reduction of blood pressure and cholesterol levels. The presence of compounds like allicin has been shown to relax blood vessels, enhance blood circulation, and lower the likelihood of blood clots. A key benefit of roasted garlic is its potential to decrease LDL (bad) cholesterol levels, which are associated with plaque accumulation in the arteries.

4. Enhances digestive health  

One of the primary benefits of roasted garlic is its ability to improve digestion and alleviate symptoms of indigestion and bloating, as noted in a study published in the journal Food Science Biotechnology. The compounds found in roasted garlic stimulate the production of digestive enzymes, thereby facilitating the breakdown of food and enhancing nutrient absorption. Furthermore, it possesses mild laxative properties that can aid in regulating bowel movements and preventing constipation.

5. High in antioxidants

Roasted garlic serves as a potent antioxidant, safeguarding the body against oxidative stress, which significantly contributes to its capacity to diminish the risk of chronic diseases. Research featured in the journal Food Science Biotechnology indicates that roasted garlic is rich in antioxidants, including vitamins C and E, which counteract harmful free radicals that can harm cells and accelerate the ageing process. By mitigating oxidative stress, roasted garlic plays a role in lowering the likelihood of chronic conditions such as cardiovascular disease, cancer, and neurological disorders.

How to consume roasted garlic?

Stronger immunity and blood pressure control are some of the most important roasted garlic benefits. Here is how you can include this in your diet.

• Spread on bread: The simplest way to enjoy roasted garlic is to spread it directly on a slice of toasted bread. The soft, caramelised cloves make for a delicious and easy snack or appetiser.
• Add to soups and stews: Roasted garlic can add a depth of flavour to soups and stews. Simply mash the cloves and add them to your favourite recipes.

Try out this healthy and tasty garlic soup recipe. Image courtesy: Adobe Stock

• Make garlic butter: Mash the roasted garlic cloves with softened butter to create a flavourful garlic butter. Use it to spread on bread, toast, or vegetables.
• Incorporate into sauces and dips: Roasted garlic can elevate the flavour of sauces and dips. Add it to marinara sauce, pesto, or hummus.
• Use as a flavouring agent in roasted vegetables: Toss roasted garlic cloves with your favourite vegetables before roasting them. The combination of flavours is simply divine.

Side effects of garlic

While there are many roasted garlic benefits, knowing the side effects is crucial for safe consumption.

• Excessive consumption of garlic, including roasted garlic, can lead to digestive issues such as gas, bloating, and diarrhoea.
• The compounds in garlic can irritate the digestive tract, potentially triggering heartburn and acid reflux in some people.
• Garlic, whether raw or roasted, can cause strong-smelling breath and body odour.
• Some people may be allergic to garlic, experiencing symptoms such as skin rashes, itching, and difficulty breathing.

Note: While there are many roasted garlic benefits, if you suffer from any underlying medical conditions, it is important to consult a doctor before you consume them.

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