Recommended Intake & Goals
Consume raw-crushed or cooked daily in main meals to boost immunity and cardiovascular endurance.
Preparation & Usage Steps
- Allicin is formed when garlic is crushed, converting alliin to active allicin via the enzyme alliinase.
- Allicin relaxes blood vessels and increases nitric oxide production, improving blood flow.
- Sulfur compounds stimulate white blood cell production, boosting immune defense.
Nutrition Cues
"Crush or chop garlic and let sit for 10 minutes before cooking to activate allicin."
"Eat raw for maximum immune benefit."
"Cook lightly to preserve therapeutic properties."
Preparation Tips
- If you feel a cold coming on from heavy training, crush 1 clove of raw garlic, mix with a tsp of raw honey, and swallow.
- Rub a cut garlic clove over roasted sprouted bread before drizzling with olive oil for a simple, heart-healthy pre-workout toast.
Synergistic Foods & Bio-boosts
- Immune Booster Tea: Steep 1 crushed garlic clove, 1 inch sliced ginger, and 1 tbsp lemon juice in hot water. Stir in honey.
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