Green garlic (hara lehsun) health benefits and nutrition facts
Often at the market, you may have spotted thin green spring onion-like stalks with a pale white bulbs. These sprigs of leaves are known as green garlic and are used for a variety of culinary purposes. They are also full of healthful nutrients.
What is green garlic?
Green garlic is simply garlic that hasn't grown fully. In other words, it is immature, tender or adolescent garlic that is plucked early. Early harvesting of green garlic prevents the bulb from dividing into cloves.
Green garlic looks a lot like spring onions with green shoots and a bulb. To use green garlic, the shoots are washed thoroughly, the roots are trimmed and the bulb and the leaves are consumed. The tender leaves and bulb have a delicate garlicky flavour and a crisp texture.
In Hindi, green garlic is known as hara lehsun. It's also called leelu lehsun or lilva in Indian languages.
Green garlic is used in Indian dishes like the Surati undhiyu, a winter-vegetable stew cooked in a flavourful green masala. Hari lehsun ki subzi, chutney, rotla, pickles, cheela, etc. are some of the dishes that use green garlic as an ingredient. They can also be used for garnishing.
Pahaadi namak, a condiment made by pounding green garlic with salt and green chillies and sun-dried, is quite popular in the hilly northern regions of India.
Green garlic nutrition
100 grams of green garlic contains the following nutrients:
Nutrients
| Measure (Daily Value)
|
Calories
| 149
|
Protein
| 6.38 gm
|
Fat
| 0.5 gm
|
Carbohydrates
| 33.1 gm
|
Fibre
| 2.1 gm
|
Calcium
| 181 mg
|
Iron
| 1.7 mg
|
Magnesium
| 25 mg
|
Phosphorus
| 153 mg
|
Potassium
| 401 mg
|
Sodium
| 17 mg
|
Zinc
| 1.16 mg
|
Copper
| 0.299 mg
|
Manganese
| 1.67 mg
|
Selenium
| 14.2 mg
|
Vitamin C
| 31.2 mg
|
Thiamin
| 0.2 mg
|
Riboflavin
| 0.11 mg
|
Niacin
| 0.7 mg
|
Pantothenic acid
| 0.59 mg
|
Vitamin B-6
| 1.24 mg
|
Health benefits of green garlic
Green garlic has some unique health benefits that can boost immune health, improve cardiovascular health, aid digestion, reduce cancer risk and even detoxify the body. It is rich in vitamin C, phosphorus, manganese, B vitamins, calcium, zinc and iron. It has the active ingredient allicin, which is an antioxidant that improves overall health and prevents inflammatory diseases.
Following are some of the unique health benefits of green garlic:
- Boosts immune system
- Good for bone health
- Improves skin health
- Improves heart health
- Reduces cholesterol
- Reduces risk of cancer
- Promotes weight loss
- Kills harmful microbes
- Prevents stroke
- Reduces high blood pressure
- Reduces cholesterol
Improves heart health: Allicin in green garlic is an active ingredient, which is good for cardiovascular health. While it's an oxidant, in lower doses, allicin is an antioxidant, which prevents the hardening of arteries and the development of plaque. It inhibits enzymes that play a role in the formation of cholesterol. The ingredient also reduces the risk of stroke by preventing platelet aggregation. Allicin in green garlic also acts as an anti-hypertensive agent that reduces blood pressure.
Reduces risk of cancer: Green garlic can reduce the risk of cancer through its active ingredient allicin which causes the death of cancer cells. It also contains selenium, a trace mineral that reduces the growth of cancerous tumours. Green garlic also possesses antioxidants that prevent cancer by reducing oxidative stress and free-radical damage.
Kills harmful microbes: Green garlic shows antimicrobial activity against bacteria like Staphylococcus aureus and fungi like candida. Regular consumption of the herb can keep infections caused by these microbes at bay.
Boosts immune system: Green garlic contains vitamin C, which supports the functions of immune cells. The natural antibiotics in the herb also keep disease-causing pathogens at bay, thus supporting the immune system.
References:
1. Borlinghaus, J., Albrecht, F., Gruhlke, M. C., Nwachukwu, I. D., & Slusarenko, A. J. (2014). Allicin: chemistry and biological properties. Molecules (Basel, Switzerland), 19(8), 12591–12618. https://doi.org/10.3390/molecules190812591
2. K Ghasemi, S Bolandnazar, SJ Tabatabaei, H Pirdashti, M Arzanlou, MA Ebrahimzadeh & H Fathi (2015) Antioxidant properties of garlic as affected by selenium and humic acid treatments, New Zealand Journal of Crop and Horticultural Science, 43:3, 173-181, DOI: 10.1080/01140671.2014.991743
Disclaimer:
“The recipes, food, its nutritional value or any other information are developed/shared by expert professionals as per their skill levels. The website shall not be responsible for any consequences arising as a result of using or following any information given in this video/article. Viewers discretion advised.”