In this article, we'll tell you everything you need to know about black garlic extract: what it is, what it does, what its benefits are, how to take it… Stay and find out!
Garlic has been and always will be an essential part of our cooking.
Beyond its culinary role and the place it occupies in many recipes, this food has been used for hundreds of years for its "Properties".
Properties that we are going to examine today from a purely scientific point of view.
What is black garlic?
Black garlic is produced from conventional garlic (Allium Sativum L.), after being exposed to a fermentation process and highly controlled conditions of high temperature (60-90 degrees) and humidity (80-90%).
Due to the reduced allicin content, black garlic does not have the strong odor so characteristic of conventional garlic.
Here we find the first big differentiator that many will appreciate. There are many people who, knowing the beneficial properties of garlic, do not consume it because of the bad breath.
We don't know its exact origins, but it was used in South Korea, Japan and Thailand for hundreds of years.
As I mentioned, it is an essential part of the Mediterranean diet, bringing taste and smell to many recipes.
what are the advantages?
Black garlic extract has been shown in several studies to be:
- Anti allergen;
- Anti-inflammatory; and
These advantages are attributed to different bioactive compounds: one of the most studied is S-allylcysteine (SAC).
There is a scientific and commercial struggle to isolate other bioactive compounds found in black garlic that may have some utility in the management of certain types of cancer.
In this study in mice (Jung et al., 2011), Jung and colleagues demonstrated the following effects with garlic extract at concentrations between 200 and 400 mg / kg in mice that followed a rich diet in fats aimed at causing metabolic alterations:
- Decreased body weight
- Reduction of peri-ovarian fat
- Smaller size of adipocytes
- Lower total cholesterol, triglycerides, LDL particles, AST, ALT
In regards to antioxidant activity, has been shown to increase the enzymes superoxide dismutase and catalase, two powerful antioxidants.
Higher levels of apoptosis (programmed cell death) and cytotoxicity against gastrointestinal tumors have been demonstrated in human cell lines (Zhang et al., 2016).
Regarding hepatoprotective effects, studies show a decrease in AST and ALT transaminases, as well as LDH in models of induced liver damage in mice (Wang et al., 2012).
These are mainly studies in mice.
That is to say, preclinical studies to be carried out on humans to observe their reproducibility.
In addition, the already known properties of white garlic are preserved in black garlic. Many people consume it for its antimicrobial and hypolipemic properties.
How should black garlic be consumed?
You can consume it directly, spread on toast or use as a condiment in different recipes. If you have cooking skills, you can make black garlic aioli or black garlic risotto.
When should you consume it?
You can have it at any time of the day: breakfast, lunch or dinner.
Is it better to take it on an empty stomach?
Black garlic is preferably eaten with food, to improve its absorption and bioavailability.
How long should I take it?
There is no minimum number of weeks required to experience the benefits of black garlic. And there is no maximum either.
That is, you don't have to take it for a while before taking breaks before consuming it.
Ideally, I would recommend taking it for at least 4 consecutive weeks.
Which is better: white or black garlic?
There are some significant differences between white garlic and black garlic, which we'll look at now.
Lower allicin content means it doesn't give off that strong odor.
Allicin in black garlic is converted into antioxidant compounds such as S-allylcysteine, bioactive alkaloids and flavonoid compounds.
In other words, not only do we get rid of that strong smell (which is otherwise appealing to some people), but we transform allicin into other useful substances.
The physicochemical properties of black garlic, obtained during its processing, give it greater bioactivity than its white brother.
Black garlic contains objectively more functional compounds such as SAC than white garlic.
But beware, it depends directly on the thermal conditions in white garlic processing (temperature and humidity controlled).
These conditions must be taken into account to keep these properties free.
When the processing conditions are optimal, the content of polyphenols and flavonoids is quadrupled while the concentration of the so-called Amadori & Heyns compounds are multiplied up to x100 more in black garlic compared to white garlic.
Contraindications to black garlic
So far, no contraindication or problem related to the consumption of garlic (black or white) has been described in the scientific literature.
However, in some people, garlic causes or worsens gastroesophageal reflux.
The logical conclusion is that, if you are suffering from this problem, you need to be more careful about the amounts of garlic you are exposed to.
HSN Black Garlic Extract is presented in vegetable capsule format. It is standardized, that is, it provides real information about the amount of active ingredient found in each capsule.
HSN's Black Garlic Extract provides 500 mg of Allium sativum L. Bulb and Stem 10: 1 Extract (with 3% Polyphenols).
As such, it exhibits a high degree of extraction, 10 times more than garlic in its natural state, so that 5000 mg of native product are needed for its production.
It was obtained thanks to a fermentation process under low conditions, which means that it will retain its biological value and a high content of S-alylcysteine.
If you are vegan or vegetarian, HSN Black Garlic Extract Capsules are 100% vegetable.
Do you want to take advantage of the properties of garlic? Black Garlic Extract is a great product that is easy to take. And if we add to that its optimal safety profile, we have a product that is more than recommendable.
Buy HSN Black Garlic Extract.
What are the benefits of black garlic capsules?
HSN Black Garlic Capsules are a convenient and easy way to benefit from all of its properties.
Their concentration, their presentation in capsules and their treatment in ideal conditions mentioned in the text make the health benefits as simple as possible.
- Jung, YM, Lee, SH, Lee, DS, you, MJ, Chung, IK, Cheon, WH, Kwon, YS, Lee, YJ and Ku, SK (2011). Fermented garlic protects obese diabetic mice when fed a high fat diet through antioxidant effects. Nutritional research.
- Kimura, S., Tung, YC, Pan, MH, Su, NW, Lai, YJ and Cheng, KC (2017). Black garlic: a critical review of its production, bioactivity and application. In Journal of Food and Drug Analysis.
- Wang, X., Jiao, F., Wang, QW, Wang, J., Yang, K., Hu, RR, Liu, HC, Wang, HY and Wang, YS (2012). Aged black garlic extract induces an inhibition of the growth of gastric cancer cells in vitro and in vivo. Molecular Medicine Reports.
- Zhang, X., Li, N., Lu, X., Liu, P. and Qiao, X. (2016). Effects of temperature on the quality of black garlic. Journal of the Science of Food and Agriculture.
- We reveal the Top 10 foods rich in antioxidants. Visit this link.
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Reigning supreme on the show, obviously, is no easy task. It required esprit fortitude, an attitude that very few men have — hundreds of thousands applied — and huge, unwavering physical strength.
Perhaps unsurprisingly, all of these skills apply to the very exclusive world of elite bodybuilding — it takes a lot of work, endless unseen hours and regimented dedication to achieve a competition-ready physique.
With that in mind, we tapped-up Sallis, now using his unique training to help others on a similar journey, for his best muscle-building tips. A spoiler : you’ll look at your routine differently after this...
Coincidentally, Sallis won our Cover Model Competition way back in 2011. Having a goal like this helped him get in the best shape of his life— and it can work for you too. While it needn’t be an international physique competition, identifying your goals can be important to building your best-ever body.
' I wanted to be in top physical condition — the best I’d ever been in, ' he said. ' That’s what sparked me to take the next level, which was competing and qualifying as a PT. It wasn’t an overnight — it took time. '
' That’s what gave me the tools and esprit discipline [for SAS : WDW], it’s not the most challenging thing in the world, but it gave me the discipline, because you’ve got a choice — to stay disciplined or not — and that dictates your approach. '
Bigger arms, whether you agree or not, are going out of . Worldwide, men are recognising the importance of being functional and mobile because, frankly, bigger guns won’t make you real longer. ' My training is more functional nowadays, ' Sallis explains. ' I definitely like unilateral training — you can get strong quick and it’s great for mobility and movement. '
' Within a session, I’ll use a bodybuilding partie and move to a functional-type secteur, then finish off with a bit of conditioning. It’s an all-round approach because, physically, I’ve got a place where I want to be. '
For Sallis, this would take at a maximum, about an hour but usually quarante cinq to presque une heure (50 minutes). ' This is an idéal time for me. It’s intense and effective enough. '
' When I start, I’m big on prep and mobility, ' he says. ' I just move for 10 minutes, experiment with my body and roll about on the floor. I’ll use a few prep exercises — a full-body movement, but using single-sided movements, like a lunge with overhead press, using patterns to hold my body. That preps you really well. Then, I’ll move into a strength secteur where I’ll go heavier, working three to eight reps over four to five sets, pressing, pulling, squats or hip hinges. '
' After, I’ll move into a bodybuilding partie, with an eight to 12 rep range including a lot more accessory work. Then it’s conditioning, where I up the pace a little bit. '
By splitting his workout into several segments, Sallis is making sure he’s training smart. The mobility drills safeguard his joints from injury and prep him to move better for more compound moves, while he progresses to heavier loads and onto accessory work. Then, a brutal conditioning block following hiit principles shunts his body into fat-burning mode, torching calories long after his séance has finished.
' Not prepping the body enough, ' says Sallis. ' Some people have a long day at work and walk straight into the gym and go straight into their exercises. The mind-muscle connection is huge if you really want any strength or aesthetical benefit. You’ve got to come out of the sérieux world and into the gym world. '
' Switch your mind on with a reactive drill and get into the zone. ' He’s not wrong— if you sit down all day, you’re unlikely to be in a place for lifting. Instead, work through these mobility drills before even touching a barbell. You’ll be better off for it.
The holy grail of gym bros everywhere is a routine that burns fat and builds force simultaneously. For Sallis, he says to ' try and break the session down into separate segments, where you get to target the adaptations that you’re after. In my eyes, it’s no good training chest once a week if you want to grow bourrinage, you need to stimulate it a number of times over the week. That’s why a full-body approach and a mixture of heavy, fast and time under tension movements will work throughout the week. '