Garlic

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Garlic is back! This flexible flavoring is one of my favorites and is easy to include in an anti-cancer diet. This week your mission is to use fresh garlic in your diet.

There are some fascinating studies linking garlic to reduced cancer rates. I’ve actually excerpted part of an article from the National Cancer Institute and from the American Cancer Society below, under Additional Reading. The evidence is compelling that adding this sulfur rich vegetable to your diet makes sense.

Garlic, after all, is one of those flavors that is critical to so many dishes. And it’s easy to add into your daily cooking routine. Consider adding garlic to a vinaigrette, to sautéed or roasted vegetables, or as a marinade for fish, chicken or meat (grass fed of course!).

About Garlic

Garlic is a vegetable in the Allium class of bulb-shaped plants, which also includes onions, chives, leeks, and scallions. Garlic is unique because of its high sulfur content. In addition to sulfur, garlic also contains arginine, oligosaccharides, flavonoids, and selenium, all of which may be beneficial to health.

It’s used in a variety of cuisines. Without further ado, here are some great ways to prepare and use garlic:

Peeling Garlic:

This video will make this sometimes bothersome task a breeze:

Recipes:

Roasted Garlic

Roasted Garlic Cauliflower

Garlic Salmon
Use wild salmon for a dish rich in healthy omega 3 fatty acids.

Garlic Recipes from Garlic.org

Additional Reading:

Raw Garlic Tackles Cancer
The American Cancer Society: Garlic

“Several compounds in garlic may have anti-cancer properties, but compounds of one type in particular—the allyl sulfur compounds—are said to play a major role. These compounds reportedly help the body get rid of cancer-causing chemicals and help cause cancer cells to die naturally, a process called apoptosis. There have also been claims that garlic has immune-boosting properties that may reduce cancer cell growth and help the body fight off diseases such as colds or the flu. These claims are currently being studied.”

Garlic and Cancer Prevention From this article by Cancer.gov:

“The Iowa Women’s Study is a large prospective study investigating whether diet, distribution of body fat, and other risk factors are related to cancer incidence in older women. Findings from the study showed a strong association between garlic consumption and colon cancer risk. Women who consumed the highest amounts of garlic had a 50 percent lower risk of cancer of the distal colon compared with women who had the lowest level of garlic consumption (7).

Several population studies conducted in China centered on garlic consumption and cancer risk. In one study, investigators found that frequent consumption of garlic and various types of onions and chives was associated with reduced risk of esophageal and stomach cancers, with greater risk reductions seen for higher levels of consumption (8). Similarly, in another study, the consumption of allium vegetables, especially garlic and onions, was linked to a reduced risk of stomach cancer (9). In a third study, greater intake of allium vegetables (more than 10 g per day vs. less than 2.2 g per day), particularly garlic and scallions, was associated with an approximately 50 percent reduction in prostate cancer risk (10).

Evidence also suggests that increased garlic consumption may reduce pancreatic cancer risk. A study conducted in the San Francisco Bay area found that pancreatic cancer risk was 54 percent lower in people who ate larger amounts of garlic compared with those who ate lower amounts (11).

In addition, a study in France found that increased garlic consumption was associated with a statistically significant reduction in breast cancer risk. After considering total calorie intake and other established risk factors, breast cancer risk was reduced in those consuming greater amounts of fiber, garlic, and onions (12). “

 

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