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Black Garlic Health Benefits and Nutrition

If you love balsamic vinegar, you’ll love black garlic. That’s because the sweet resonant flavor of black garlic resembles balsamic. The good news is that the black garlic health benefits and nutrition actually exceed that of the already awesome regular garlic.

Mmm… I’m going to try some on my favorite dandelion salad with balsamic vinegar. I bet it will be yummy!!

You’re probably already heard some of the wonderful health benefits of regular garlic, so we’ll just touch on those here. As you might imagine, the black garlic has most all of those, and more!

Black Garlic Nutrients

  • 5.84 – SAC (mg/g)
  • 36.66 – Calcium (mg)
  • 80 – Phosphorus (mg)
  • 12.5 – Protein (g)

Raw Garlic Nutrients

  • 0.32 – SAC (mg/g)
  • 5.0 – Calcium (mg)
  • 40 – Phosphorus (mg)
  • 2.2 – Protein (g)

Source: Mercola.com1)

Each clove of garlic contains over 400 beneficial compounds.

Garlic Benefits Include

  • Alzheimer’s prevention – antioxidant benefit
  • Antifungal
  • Blood pressure – reduces blood pressure
  • Bone health and osteoarthritis support
  • Cancer
  • Circulation improves
  • Heart health – lowers cholesterol
  • Immunity – boosts immunity
  • Inflammation reduction
  • Longevity – reduces chronic disease and infection
  • Menopause – may increase estrogen and reduce symptoms
  • Nutrition – high in nutrition
  • Psoriasis
  • Toxicity – reduction, especially lead and heavy metal
  • Weight loss – low in calories
red garlic bulbs, fresh garlic
Fresh red Italian garlic… some of the best varieties for making black garlic.

Black Garlic Magic

Black garlic has all the nutritional benefit of raw garlic, but it’s higher some of the most beneficial compounds, such as:

  • Allicin
  • Amino acids
  • Antioxidants
  • S-Allycysteine (SAC)

Source: VictoriaHealth.com2)

Black garlic has recently been discovered to contain twice the antioxidant punch of fresh garlic due to an extensive aging or curing process. While some of the benefits are higher in raw garlic and also garlic sprouts, other components are best in black garlic.

The good news is that each form of garlic has its unique medicinal and culinary benefits. Enjoy them all!

black garlic
Black garlic – image by

Sprouted Garlic is Better Than Supplements

Garlic sprouted for five days has greater antioxidant benefit activity than fresher, younger bulbs.

A study published in the Journal of Agricultural and Food Chemistry, shows that sprouted garlic offers more antioxidant benefit than cooked garlic.3)

Well, of course that makes sense. Most raw foods contain higher levels of nutrients uninhibited by the cooking process. And in the case of sprouts, consider that each sprout contains the potential of the full plant. As such, sprouts are a nutritional powerhouse.

Sprouts are like mornings… powerful… packed with the potential of the day.
~LeAura Alderson

sprouted garlic, garlic benefits, garlic nutrition
Older garlic is healthier! 5-day old sprouts contain more antioxidant benefit.

So while garlic capsules and supplements are convenient, consider how you could be saving time and money by simply letting some garlic bulbs sprout for 5 days. You can then toss some of them into a green juice to consume raw for maximum nutrient benefit, or chop it up into a raw veggie or greens salad or salad dressing.

How to Eat Your Raw Garlic Sprouts

  • Blend in green juice
  • Chop into salads
  • Chop fine into salad dressings
  • Garnish cooked foods
  • Chop and add to cooked foods just as you turn off the heat

Now… if you enjoy DIY and want to make your own black garlic, you can learn what you need to know in this article on our gardening site.

Please let us know if you’re already making and/or cooking with black garlic. We enjoy hearing what you’re doing, what’s working for you and what you need help with.

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Hello! I’m LeAura, a former homeschooling mom, fitness professional, entrepreneur, author, ideator, web publisher, and podcasterpassionate about helping others achieve their best possible life! I’m the owner of this site and a few others that I run along with my entrepreneurial family in areas that interest us, because we love to create and we love to share! If you really want to know more about me, you can check our ‘About’ page. (And while you’re there, please tell me about you)!

We haven’t created our family publishing company site yet, but as soon as we do we’ll link that here. Meanwhile, if you’re into gardening, you can see our gardening site, And, if you’re into creating anything, please visit our creators site,
Thanks for reading… take care and be fit!
LeAura Alderson, owner,

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