Experts show the best way to eat raw garlic, onions and ginger

Garlic, onion and ginger are three familiar spices that not only add flavor to dishes but are also considered foods that are good for heart health.

However, if used incorrectly, garlic, onions and ginger will harm the digestive system and pose many health risks.

Contains natural substances that are good for the heart

According to Trista Best, a nutritionist in the US, garlic, onions and ginger all contain bioactive compounds that are beneficial for the cardiovascular system, including allicin in garlic, quercetin in onions and gingerol in ginger. These substances have been shown to reduce inflammation, improve blood vessel function and support cholesterol reduction, according to the health website Verywell Health .

Garlic, onion and ginger are three familiar spices that are good for heart health.

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Allicin is a sulfur compound released when garlic is crushed. Allicin can help lower LDL cholesterol (bad cholesterol) and reduce blood pressure thanks to its ability to dilate blood vessels, said Melanie Marcus, a nutritionist in the US.

Onions contain quercetin, a flavonoid with antioxidant and anti-inflammatory effects, which helps prevent plaque buildup in artery walls.

Meanwhile, gingerol, the compound that gives ginger its characteristic spicy taste, has the ability to promote blood circulation and reduce triglycerides, a type of fat that is harmful to the heart if present at high levels in the blood.

Notes on use

Grinding garlic, onions, and raw ginger to eat directly can cause digestive problems for many people. According to Ms. Best, the compounds in these three spices in their raw and concentrated form can easily irritate the stomach, leading to heartburn, indigestion, or even negative interactions with blood thinners. Therefore, users need to pay special attention to dosage and personal health conditions.

Garlic and ginger have blood thinning properties, which if taken with anticoagulants such as warfarin or aspirin may increase the risk of bleeding.

Meanwhile, raw onions and garlic contain many substances that can easily cause gas, bloating and acid reflux, especially in people with sensitive digestive systems. Ms. Marcus said that the combination of garlic and raw onions will cause bad breath. These two foods also contain high levels of FODMAP, which can aggravate the symptoms of people with irritable bowel syndrome (IBS).

How to use garlic, onion and ginger properly

Experts say you don't have to eat garlic, onions and ginger raw to get heart-healthy benefits.

A varied, balanced diet and regular use of these ingredients in cooking will bring longer lasting and safer results.

Trista Best recommends using garlic, onions, and ginger in stir-fries, soups, or sauces. This will help your body absorb nutrients more effectively and reduce the risk of digestive irritation.

To maximize the nutrients, Marcus suggests crushing garlic just before turning off the heat to activate allicin, and you can also use a little ginger in sauces, salads, or tea to take advantage of the natural gingerol content.

Meanwhile, onions can be used to marinate meat to both create a rich flavor and help improve heart health.

Source: https://thanhnien.vn/chuyen-gia-chi-cach-an-toi-hanh-tay-va-gung-song-tot-nhat-18525102715362806.htm