From Indian Lehsun ki Chutney or achar to Italian Alio Olio to Tzatziki from Greece to healthy garlic Hummus, this quintessential spice has been the heart and soul of many cuisines around the world. While many culinary aficionados use garlic for its strong flavour and pungent taste, it adds a unique touch to the meals, but there’s a lot more to this spice that also makes it a potent active ingredient used in traditional remedies, ancient and modern medicine. But do you know about a garlic variety that is black in colour and is 10 times more nutritious and potent than regular garlic. Here’s all you need to know about black garlic and what science says about it!







What is black garlic?

Unlike naturally growing garlic, this variety of garlic is made by fermenting it in a controlled environment to reap its benefits. But what exactly is this garlic? Well, black garlic is basically the fermented form of regular garlic that undergoes a controlled aging process under high heat and humidity, resulting in dark, soft cloves with a sweet. Interestingly, what makes it different in flavour is its rich umami flavour and reduced pungency. This transformation enhances its antioxidant content and bioactive compounds, making it potentially more beneficial than raw garlic in many aspects as it contains increased levels of antioxidants like S-allylcysteine ( SAC ), which improves the body’s absorption of beneficial sulfur compounds.





Nutritional value

Black garlic has significantly higher antioxidant activity than regular garlic, primarily due to elevated levels of polyphenols, flavonoids, and SAC formed during thermal aging. While raw garlic contains more allicin—the compound responsible for its sharp taste and some antimicrobial properties—black garlic converts much of this into stable, more bioavailable antioxidants. Research shows black garlic has lower moisture content but higher sugar content and energy value, contributing to its sticky texture and mild sweetness. It also demonstrates stronger antimicrobial activity, particularly against drug-resistant strains like MRSA.





Antioxidant and anti-Inflammatory effects

The antioxidant capacity of black garlic is markedly enhanced compared to fresh garlic, with studies confirming its ability to scavenge free radicals and reduce oxidative stress markers such as malondialdehyde. A 2025 animal study found that black garlic supplementation significantly lowered oxidative stress and leptin levels in obese rats, indicating potential metabolic benefits. Additionally, black garlic activates the Nrf2-mediated cellular defense pathway, boosting endogenous antioxidant enzymes like superoxide dismutase and glutathione peroxidase. Its anti-inflammatory properties are linked to the suppression of pro-inflammatory cytokines such as IL-6 and TNF-α, as well as inhibition of the NF-κB signaling pathway.





Cardiovascular and metabolic benefits

Black garlic may support heart health by improving lipid profiles and reducing blood pressure. Clinical trials have shown it can increase HDL ("good") cholesterol and reduce markers of cardiovascular risk, though results on LDL and triglycerides remain mixed. In diabetic models, black garlic extract has demonstrated blood sugar-lowering effects and protection against diabetic complications through antioxidant mechanisms. Human studies suggest aged garlic extracts may help regulate insulin sensitivity and reduce inflammation associated with obesity, potentially aiding in metabolic syndrome management.





Neuroprotective and anticancer properties

Emerging research indicates black garlic may protect brain health by reducing neuroinflammation and preventing memory impairment caused by oxidative stress. Animal studies show it can improve short-term memory and protect neurons from damage linked to Alzheimer’s disease. Regarding cancer, lab studies reveal black garlic extract exhibits toxicity toward various cancer cell lines, including breast, colon, liver, and stomach cancers, while stimulating immune responses. However, human evidence remains limited, and further clinical trials are needed to confirm these effects.





Liver and immune support

Black garlic supports liver function by protecting against damage from alcohol, toxins, and fatty liver disease, largely due to its antioxidant properties. It has been shown to lower liver enzyme levels such as ALT and AST in animal models, indicating reduced hepatic injury. For immunity, black garlic enhances natural killer (NK) cell activity and modulates immune responses, potentially improving resistance to infections. Its ability to improve gut microbiota balance by reducing lipopolysaccharides and increasing short-chain fatty acids further contributes to systemic health and immune regulation.





What studies say about the difference between both the garlics?

Clinical studies comparing black garlic and raw garlic show both forms possess significant health benefits, with some distinctions:





- Both raw and black garlic exhibit cardioprotective properties, improving heart function and reducing infarct size in ischemic heart injury models. However, there were no significant differences observed in cardiac recovery between them in controlled animal studies.





- Black garlic contains higher antioxidant levels due to aging, converting allicin into more stable antioxidant compounds like S-allylcysteine, which improves antioxidant absorption and cellular defense. This contributes to stronger antioxidant and anti-inflammatory effects compared to raw garlic.





- Raw garlic polysaccharides have demonstrated more potent immunomodulatory activity in vitro, suggesting potentially stronger immune enhancement effects than black garlic polysaccharides. This difference may stem from degradation of immunomodulatory compounds during black garlic's fermentation.





- Black garlic shows enhanced ability to reduce oxidative stress and inflammation markers and activates protective pathways like Nrf2 better than raw garlic in some studies, providing additional metabolic and cardiovascular benefits.





- Both forms exhibit anticancer activity in lab studies, but black garlic's effects tend to be stronger or more stable due to its richer phenolic content formed during aging.