Khaberni - Garlic, onions, and ginger contain compounds that support heart health. These compounds may reduce inflammation and improve vascular functions. Some are now advising to blend these 3 basic ingredients into a raw paste and consuming a spoonful in the morning and evening for heart protection.
While there is some scientific evidence that these ingredients could benefit the heart, it is not necessarily in the way TikTok influencers suggest, as experts at "Free Will Health" explained.
On this, Trista Best, who has a master's degree in public health and is a registered dietitian at Balance One, said: "Garlic, onions, and ginger contain biologically active compounds: allicin, quercetin, and gingerol."
She added, "It is believed that they have protective benefits for the heart, such as reducing inflammation and improving vascular function and reducing cholesterol."
Cholesterol and Blood Pressure
To elucidate these benefits, Best explains: "Studies have found that allicin, a sulfur compound released when garlic is crushed, may help lower harmful cholesterol and blood pressure, by relaxing the blood vessels.
About quercetin in onions, Melanie Marcus, a registered dietitian at Dole Food Company, said: "Quercetin, a flavonoid found in onions, has antioxidant and anti-inflammatory effects, helping to prevent plaque buildup in the arteries."
Ginger compounds, the active compounds that give ginger its pungent flavor, have been linked to improved blood circulation and reduced triglycerides in some studies.
While these findings appear promising, it is important to note that most research studies these ingredients individually or as part of a balanced diet, and not concentrated raw spoonfuls of the 3 ingredients combined.
Therefore, Best warned: "A balanced approach to incorporating these ingredients into heart health is to add them to your meals, rather than consuming them raw by the spoonful."
Why might you want to avoid this trend?
Before starting to mix these ingredients, it should be noted that this approach has some real drawbacks, both in terms of taste and how the body reacts.
Best continued: "Consuming these elements raw and concentrated can irritate the stomach, lead to heartburn, and react negatively with blood-thinning medications. This makes moderation crucial."
Garlic and ginger, in particular, can thin the blood and increase the risk of bleeding if taken with medications like warfarin or aspirin.
Irritable Bowel Syndrome
While raw onions and garlic can cause gas and bloating or esophageal reflux for people with sensitive digestive systems.
About this, Marcus said: "It is almost certain that a mixture of raw garlic and onions will cause an unpleasant mouth odor." "They are also rich in FODMAPs, which may exacerbate symptoms of irritable bowel syndrome."
Then there's the issue of flavor; Best says that mashing raw garlic, onions, and ginger is spicy and pungent, and their strong taste and smell can make this tonic difficult to digest.
Maximizing the benefits of these foods
For those looking to get the most out of these superfood compounds, Marcus recommends frequently cooking all 3 ingredients as part of a Mediterranean diet.
She suggested crushing garlic at the end of the cooking process to activate allicin, while ginger can be grated in sauces, or sliced into tea.
