Garlic (Allium sativum) has a long history.

Garlic, a superfood with many benefits.

Garlic is a herbaceous plant of the Liliaceae family cultivated for its bulb, also known as the head of garlic. Native to Central Asia, it has been renowned for centuries for its medicinal virtues and culinary qualities. In this article, we'll take a look at the different varieties of garlic, how it grows, and the benefits of eating it every day.

The main varieties of garlic (Allium sativum).

There are several varieties of garlic cultivated around the world. Here are the main ones:

Lautrec pink garlic.

Native to south-western France, this is a famous variety whose bulbs turn pink as they mature. Its taste is slightly sweeter than other garlics.

Purple garlic.

Grown in northern Italy and France, its bulbs take on a dark purple hue when ripe. Its taste is stronger and more pronounced than pink garlic.

Common garlic.

This is the most widespread variety in the world, with white bulbs. There are different strains, such as northern garlic, south-western garlic, Hispanic garlic and so on. It has a stronger taste.

Black garlic from the Aosta Valley.

Endemic to northern Italy, it has a dark purple skin that turns black when ripe. It has a very strong taste that lingers long after consumption.

Garlic cultivation.

Garlic cultivation calendar.

Garlic is best planted in autumn, which is the best time to plant the bulbs. The exact timing depends on the region:

In the south of France, planting takes place between mid-September and mid-October. This is when temperatures start to drop. It's also possible to plant in early spring, depending on regional weather conditions.

In northern France and Belgium, late September or early November is best, so that the bulbs can root before the frosts.

At higher altitudes, it's better to wait until October, or even November, to avoid the risk of frost.

Garlic bulbs should be planted individually, in holes spaced about 20-30cm apart. The planting depth is 10 to 15cm, so that the bulb is halfway below the surface.

It's best to choose well-draining soil rich in organic matter. A little compost or manure can be added to the bottom of the hole before planting. Bulbs should be planted pointed side up.

This method ensures that the bulbs root well over winter, and have reserves to continue growing the following spring.

Harvesting garlic.

Depending on the variety, harvesting generally takes place from June to August:

Early garlics, such as Lautrec pink garlic, are ready by mid-June. The latest varieties, such as common garlic and violet garlic, are harvested in late July/early August.

You can tell when garlic is ripe when the leaves turn yellow and begin to dry on the ground. At this stage, the bulbs have built up their reserves.

It's essential to carefully pull out the bulbs and their braided roots, without breaking them, using a spading fork for example.

Once unearthed, the leaves are cut off a few centimetres from the bulb. The heads of garlic are then laid out in the open air, sheltered from the rain, for about a week.

This drying stage is important, as it sanitizes the bulbs and makes them easier to store.

Once dried, whole bulbs can be stored for several months in a cool, dry, well-ventilated place. They can also be shelled and processed.

Yields.

The average yield per hectare is between 8 and 12 tons. The most productive varieties can reach 15-20 tons/ha.

Health benefits of garlic.

Rich in sulfur compounds, minerals and trace elements, garlic is packed with health benefits. Let's take a look at the main ones:

Antibacterial and antifungal properties of garlic.

Allicin, a sulfur compound produced when garlic is cut or crushed, is responsible for garlic's powerful antimicrobial properties.

It inhibits the growth of many Gram-positive and Gram-negative bacteria, by altering their membrane or metabolism. Garlic is particularly active against:

1. Bacteria such as E.coli responsible for urinary tract infections.

2. Bacteria such as Streptococcus responsible for angina.

3. Bacteria responsible for ear infections, such as Pseudomonas aeruginosa.

4. Intestinal bacteria involved in diarrhea, such as Salmonella.

Garlic also fights the proliferation of yeasts and fungi responsible for skin and vaginal infections, such as Candida albicans.

Numerous in vitro and in vivo studies have shown its efficacy to be comparable to that of certain antibiotics. It is an invaluable aid in the prevention and even treatment of certain benign infections.

However, it is obviously not a substitute for drug treatment in cases of serious or complex infections. But taken as a complement, it reinforces the action of antimicrobials.

Anti-inflammatory effects of garlic.

• Garlic contains bioactive sulfur compounds such as allicin, ailin and s-allylcysteine, which inhibit inflammatory enzymes such as cyclooxygenases (COX1 and COX2) and lipo-oxygenases (LOX).

• By reducing the production of pro-inflammatory prostaglandins and leukotrienes, garlic reduces inflammation at the cellular level.

• This makes garlic an interesting adjunct in the treatment of certain chronic inflammatory pathologies:

• Arthritis and painful rheumatism: by curbing joint inflammation, it relieves pain.

• Inflammatory bowel disease (IBD): several studies have shown beneficial effects on symptoms.

• Low-grade inflammation associated with obesity, diabetes or cardiovascular disease: garlic can help reduce it.

• What's more, its anti-COX2 action makes it an effective background treatment, preventing some of the undesirable effects of conventional anti-inflammatory drugs.

• In conclusion, regular consumption of garlic is recommended for mild to moderate inflammatory problems, either on its own or as a complement to medical treatment.

Cholesterol regulation.

Regular consumption lowers LDL (bad) cholesterol levels and the risk of cardiovascular disease.

Boosts the immune system.

Garlic is packed with key nutrients for a healthy immune system:

1. Selenium is an antioxidant trace element essential for lymphocyte function.

2. Vitamin B6 is involved in antibody synthesis and the multiplication of white blood cells.

3. Manganese is necessary for the production of protective enzymes such as superoxide dismutases.

4. Zinc boosts defensive inflammatory response and immune cell proliferation.

Thanks to its richness in these compounds, garlic helps to:

1. Stimulate the phagocytic activity of macrophages and neutrophils.

2. Favors the maturation and proliferation of cytotoxic T lymphocytes.

3. Optimize antibody production by B lymphocytes.

4. Potentially reinforce acquired immune memory in the face of pathogens.

Numerous studies have shown that regular consumption helps prevent winter infections such as influenza. It is a precious ally in maintaining effective natural defenses.

Potential anti-cancer properties of garlic.

Studies show that allicin may reduce the risk of certain cancers, such as stomach cancer. Research is still ongoing.

Preparing and eating garlic

Preparation

To release as much of garlic's active sulfur compounds as possible, it's best to cut or crush it just before consumption.

You can either peel the cloves and finely chop them using an herb chopper, or crush them using a garlic press. Be careful not to chop them too far in advance, to avoid darkening.

Daily garlic consumption?

We generally recommend eating 2 to 3 cloves a day, or around 5g.

It can be added raw to salads, tapenades or fish/meat sauces. But it's also delicious slow-cooked in soups or stews.

For those who don't appreciate its strong taste, you can mask its aroma by combining it with herbs, spices or cheeses.

Association with other foods.

Garlic is particularly beneficial when combined with omega-3-rich foods such as oily fish. Consuming it with dairy products also enhances assimilation of the selenium it contains.

Garlic extracts and capsules

For those sensitive to the smell or strong taste of raw/cooked garlic, there are alternatives in the form of extracts or capsules:

1 - Dry extracts standardized in allicin are distilled from raw garlic cloves. They concentrate the active compounds.

2 - Capsules generally contain garlic powder, extracts or essential oil. Their intestinal absorption is optimized by the presence of adjuvants.

We recommend taking 1 to 2 capsules a day, preferably at set times, for effective preventive or curative action.

The advantage of these forms is that their bioavailability is equivalent to that of fresh garlic, while avoiding its strong taste.

Some studies have even shown that the concentration of active ingredients is higher and longer-lasting than with raw garlic.

The use of extracts or capsules can therefore be a good alternative for people who are reluctant to consume garlic in its natural state.

Beware of garlic digestion.

Excessive consumption can irritate the stomach in some people. Better to start slowly and drink water afterwards.

Garlic, a plant with ancient origins.

The first traces of garlic use date back to the 6th millennium BC in Mesopotamia, where it was already being cultivated. Garlic has been found in tombs dating back to this period.

In ancient Egypt, garlic was considered a staple food. It was supplied to workers for major jobs, and paintings of it have been found in tombs dating from 2686 to 2134 BC. The Egyptians already attributed medicinal virtues to it.

The Greeks and Romans then widely adopted garlic, which was renowned for its digestive qualities and as a physical stimulant for athletes. It is mentioned in the writings of authors such as Homer and Pliny the Elder.

In the Middle Ages, garlic was cultivated in many European monasteries for medicinal purposes. It was used to treat ailments such as rheumatism and sore throats.

In some cultures, such as China and India, garlic has been used in traditional medicine for over 4,000 years for its antibacterial and energizing properties.

Garlic has been an integral part of the history of food and medicine throughout the world, thanks to its ease of cultivation and exceptional nutritional value.

Its benefits recognized in various medicines.

Traditional Chinese, Ayurvedic, Greek and Arabic medicine already attributed numerous virtues to it. Among other things, it was recommended for treating infections, rheumatism, gastric and circulatory problems.

How to grow your own garlic.

1. Ground: Prepare rich, fresh, well-drained soil. Garlic likes light, sandy soil.

2. Planting: Separate garlic cloves by placing one clove per hole, tip up. Bury 3-5 cm deep.

3. Spacing: Space the holes 15-20 cm apart to allow good aeration of the bulbs. Increase to 30 cm for hardy, high-yield varieties.

4. Watering: Water abundantly after planting and during the growing season. Garlic fears lack of water. Regular ridging prevents drying out.

5. Pruning: Do not prune the leaves, as this will weaken bulb growth. They provide food.

6. Harvesting: Pull gently when the leaves begin to dry out, generally in July. Leave to dry for a few days in the sun before storing.

7. Storage: Keep in a cool, dry, well-ventilated place until consumed, over several months.

8. Renewal: Plant new pods every year for a constant harvest.

Traditional garlic recipes.

1. Roasted garlic: Roast unpeeled garlic cloves in the oven until tender. Excellent as an aperitif or on bread.

2. Persillade: Finely chopped, garlic goes wonderfully well with parsley. Mix the two herbs to enhance your fish, meat or vegetable dishes.

3. Pistou: A Niçoise recipe based on garlic, basil, parmesan and olive oil. An easy-to-make sauce for pasta, soups or vegetables.

4. Chimichurri: Argentinian pesto seasoned with garlic, vinegar and hot pepper. A perfect accompaniment to any barbecue.

5. Bulgarian soups: Renowned for their generous amounts of garlic, it's best to sit down to enjoy them!

6. Aioli: A garlic mayonnaise that brings out the full flavor of fish, shellfish and vegetables.

7. Garlic confit: Cook degermed garlic in the oven until creamy. Delicious on bread.

8. Genoese pesto: The essential green sauce made with basil, pineuts, garlic and parmesan.

So many tasty options to bring out the strong taste of garlic!

Fermented black garlic for added benefits :

1. Process: Natural fermentation transforms raw garlic into black garlic after a few weeks. The bulb darkens, softens and develops a slightly sweeter taste.

2. Antioxidants: Fermentation considerably increases the concentration of antioxidant compounds such as allyl sulfites. This enhances its anti-inflammatory properties.

3. Prebiotics: Black garlic is richer in fructans, dietary fibers that nourish good intestinal bacteria. It promotes a healthy microbiota.

4. Enzymes: Fermentation preserves the activity of garlic's original enzymes (alliinase). Their action on alliicins produces antimicrobial compounds.

5. Digestion: Its milder taste makes it easier to digest. Its fermentation also makes it less irritating to the stomach.

6. Preservation: Black garlic keeps longer, up to 1 year in the fridge, compared with just a few months for fresh garlic.

It is therefore recommended for making the most of its nutritional and medicinal properties.

How to store garlic after harvest :

1. Store in a cool, dry place: in a basket or in the pantry, away from moisture that would cause it to go mouldy. A cool temperature of 5-10°C is ideal.

2. Aeration: Do not pack to allow air to circulate around the bulbs. This prevents rotting.

3. Protect from light: Light accelerates aging and germination. Store in a paper bag or opaque container.

4. Drying: Lay garlic heads out in the open air for a few days until they harden. Good for storing for several months.

5. In oil: Macerate unpeeled cloves in virgin olive oil after harvesting. Keeps for 6 months in the fridge.

6. In the freezer: Peel and freeze raw or cooked pods in an airtight bag. Keep for 6 to 8 months.

Under these conditions, harvested garlic can be kept from a few weeks to 1 year, depending on the method used.

Best stored in a cool, dry, well-ventilated place, away from light. It can also be dried for a few days, or soaked in oil for better preservation.

Conclusion

As you can see, garlic is packed with health benefits thanks to its rich, balanced composition. Easy to grow, it can be used in a multitude of ways in the kitchen. Regular consumption, even in small doses, can clearly help boost the immune system and reduce certain risks. So don't hesitate to include it in your daily diet!

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