(Allium sativum)
Black garlic is made from the fermentation of garlic under controlled conditions. This can be done in a garlic fermenting machine as shown in the picture. Fresh garlic is placed in the wire trays and then placed into the fermenter, which is then closed and will remain closed until the end of the process. Typically the fermentation takes place between 60 and 78oC over a period of 5-11 days. However it can be fermented for 4 weeks, the longest time being 69 day. The process of keeping the lid closed regulates the level of hydration, the continuous stable heat causes a chemical reaction known as the Maillard reaction, this causes changes in the amino acids (building blocks of protein) and carbohydrates.

An alternative method of cooking is placing garlic in a rice cooker on the keep warm setting, with the lid closed for the 5+ days. A slow cooker can also be used, place the garlic inside the slow cooker, set the temperature to warm, close the lid and leave for 2 weeks.

When finished the black garlic can have a soft to chewy texture, with a caramelised taste, with hints of balsamic and umami. This can be used both as a sweet or savour component in meals. Black garlic is even being used in cosmetics.

Black garlic is naturally rich in a whole range of nutrients:-

• B vitamins (B1, B2, B3, B6, B9)
• Vitamin C
• Calcium
• Manganese
• Magnesium
• Phosphorous
• Zinc
• Iron

Black garlic is rich in amino acids (AA) these are the building blocks of protein. It is considered a complete protein as it contains all the essential amino acids (EAA) and non essential amino acids. An essential amino acid is important as it has to be eat as the body does not make it, non essential amino acids are made from the amino acids within the body which have been ingested and made. Black garlic is rich in sulphur based amino acids cysteine and methionine, however the fermentation process means black garlic has a far greater amounts:-

Sulphur based amino acids are really important as they help the liver detoxify waste products, lack of these AA has a direct effect on the liver and can lead to toxin overload. Both methionine and cysteine also work on a cellular level clearing out toxins in the cells (homocysteine). This is really important for people who have methylation issues and difficulty absorbing vitamin B9, which is linked to approximately 150 illnesses, these include mental health, thyroid, cardiovascular, obesity, hypertension, diabetes and autoimmune issues.

Obesity is a significant problem globally, issues linked with obesity include fatty liver, cardiovascular problems, joint problems, diabetes. Rutin, epigallocatechin 3-gallate, gallic acid, o-coumaric acid are components of black garlic and research has found they help support weight loss.

Antioxidants role, via redox reactions, is to remove and reduce harmful oxygen reactive products which damage cellular tissue. Flavonoids, phenolic acid and phenolic diterpenes are certain types of plant substances that have antioxidant properties. The fact that the garlic becomes blac kshows it has had a reaction with amino acids and carbohydrates, leucine, isoleucine and histadine are key in this. Allicin one of the components that gives garlic it’s smell is broken down during the fermentation and aging process forming S-allylcysteine, the amount present in black garlic is 6 times the amount in raw. Cyesteine has a key role in removing toxins at a cellular level. Also factor in any vitamins B and C also aid in the antioxidant properties.

Black garlic has antiinflammatory properties linked to the level of antioxidents and the amount of chemicals pyruvate, 2-linoleoylglycerol, and 5-hydroxymethylfurfural. It is known to decrease inflammation.

Research indicates lowered levels of triglycerides, decreased hydroperoxide concentration of serum lipids, plasma and urinary F2-isoprostanes and reduced oxidative stress. Thus aiding in reducing unhealthy fats and chloesterol.

The ability of garlic to reduce unhealthy fats improves health including blood pressure, indicating it may aid with the reduction of lipid (fat) built up on the inside of blood vessels., thus reducing blood pressure. This would aid in supporting a whole range of problems linked with cardiovascular health including artherosclerosis.

Black garlic is listed as a food that has anti cancer and tumour properties. The growth of a human tumour follows metastasis, resisted cell death, dodged growth suppressors, proliferation signaling, induced angiogenesis, activated invasion, and enabled replicative mortality, this process is hindered by black garlic. There have been a number of studies that show this process.

Black garlic reduces insulin resistace, lowering chloesterol and triglyceride levels. Part of this process is linked with the organosulphur modelcules also used in the process of cellular and bodily detoxificaton. This process also has a hypoglycaemic effect reducing the amount sugar.

Research has indicated both raw and black garlic have anti allergic effects. This may well be linked with the increased organosulphur levels, detoxifying cellularly and as a whole. It may also be linked in increased neurochemical production such as histamine due to the increased bioavailability of key components found within black garlic i.e. methionine.

Black garlic has been found to be effective against gram positive pathogens (Staphylococcus aureus and Listeria) compared to gram negative (Escherichia coli and Salmonella). Raw garlic is more helpful for gram negative and treatment resistive.

I’d encourage you to make friends with this wee gem of a superfood, I have seen it help folks who have got stuck on their health journey, the insomniac curing their sleep problems, the overweight person looding more weight and the person struggling to finally lower their blood pressure. It’s a gorgeous tasting herbs and so good for us too.