Garlic is a staple ingredient in Indian kitchens that lends flavor and aroma to countless dishes. Beyond taste, it is renowned for its health-promoting properties, including boosting immunity, supporting heart health, and aiding digestion. However, nutritionist Lovneet Batra explains that garlic’s benefits vary significantly depending on how it is prepared, from raw to cooked or fermented, each form unlocking different health advantages.

Raw garlic is the most potent form for immunity enhancement. Crushing garlic releases allicin, the compound responsible for its antimicrobial and immune-boosting effects. Batra advises crushing the cloves and letting them rest for 10 minutes before consumption to maximize allicin production. This raw form works well in lemon water, chutneys, or dressings and is best suited for fighting infections and strengthening the immune system.

Lightly sautéed garlic retains many of its beneficial organosulfur compounds and provides anti-inflammatory support. When garlic is gently cooked in ghee or olive oil, it aids liver detoxification and reduces inflammation, making it ideal for dals, sabzis, and stir-fries. This form balances flavor with health effects, preserving most of the nutrients essential for wellness.

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Aged garlic, produced through fermentation, boosts antioxidant levels and supports heart and liver health. The process enhances S-allyl cysteine content, which helps regulate cholesterol and improves liver function. Batra suggests consuming one or two cloves daily, raw or mixed into salads, for these cardiovascular benefits.

However, prolonged high heat cooking like roasting or deep frying degrades garlic’s powerful compounds, reducing its health potential. Excess heat destroys allicin and converts it to less effective sulfur forms. Thus, to leverage garlic’s full health benefits, mindful preparation is essential, adapting usage according to the specific wellness goal.

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