Answer:

Garlic, a common culinary ingredient, offers numerous health benefits, including liver support. It contains organosulfur compounds, notably allicin, a potent antioxidant released when garlic is crushed or chopped. Garlic also provides beneficial micronutrients like selenium, an essential mineral with antioxidant properties in the liver. Other antioxidants, such as vitamin C and flavonoids, protect liver cells (hepatocytes) from free radical damage, reducing inflammation and boosting liver function. Proper garlic consumption can also help reduce fatty liver, lower liver enzymes (ALT, AST), triglycerides, and total cholesterol.

Prioritize fresh garlic as allicin is sensitive to heat. Cooking garlic at high temperatures for extended periods can destroy much of this active compound. Consuming a small amount of raw, minced, or crushed garlic and allowing it to sit for 5-10 minutes gives the alliinase enzyme sufficient time to convert alliin to allicin, maximizing its benefits.

Here are some recommended ways and dosages for consuming garlic:

Fresh garlic: Healthy adults can consume 1-2 cloves of fresh garlic daily, equivalent to about 2-4 g of raw garlic. It can be eaten directly, mixed with salads, used in sauces, or as a side dish.

Garlic powder: A daily intake of 600-900 mg is recommended. Choose reputable products with clearly labeled allicin content.

Garlic extract: This form is typically less irritating to the digestive system than raw garlic. Consult a doctor to determine the appropriate dosage based on your health condition.

Individuals with sensitive digestive systems should limit raw garlic consumption due to its pungent nature, which can cause heartburn, nausea, bloating, indigestion, or diarrhea, especially when consumed on an empty stomach. Some people experience bad breath and body odor with regular garlic intake. Those with peptic ulcers or gastroesophageal reflux disease (GERD) should also limit their garlic intake.

Garlic has natural blood-thinning properties. Individuals taking anticoagulants or antiplatelet medications should consult their doctor before incorporating garlic into their diet. Garlic is a supportive measure and not a replacement for prescribed medications. Individuals with fatty liver disease, viral hepatitis, elevated liver enzymes, or other liver conditions should seek medical advice and follow their doctor's treatment plan.

MSc. Dr. Hoang Thi Hang

Department of Nutrition

Tam Anh General Hospital