What has garlic got in it? Unveiling the Compounds and Nutrients

January 4, 2026 •

4 min read

Archaeological evidence shows that garlic has been used for over 4,000 years, not just for flavor, but for its medicinal properties. What has garlic got in it that makes it so potent? Its power lies in a complex matrix of active compounds, particularly potent sulfur compounds that are released when the clove is chopped or crushed, as well as a rich profile of essential vitamins and minerals.

Quick Summary

Garlic's distinct qualities are due to potent organosulfur compounds like allicin, along with essential vitamins and minerals. These components contribute to its various health benefits, including antioxidant and anti-inflammatory properties, with preparation methods affecting their potency.

Key Points

Active Compounds: Crushing garlic releases the enzyme alliinase, which reacts with alliin to form allicin, a key bioactive sulfur compound.
Preparation Matters: How garlic is prepared dictates its chemical composition; crushing maximizes allicin, while cooking and roasting produce different, milder sulfur derivatives.
Rich in Nutrients: Garlic contains essential vitamins and minerals like manganese, vitamin B6, vitamin C, and selenium, which contribute to its overall health benefits.
Heart Health: The organosulfur compounds are linked to improved cardiovascular health, including supporting healthy blood pressure and cholesterol levels.
Antimicrobial Power: Allicin and other compounds exhibit potent antibacterial, antiviral, and antifungal properties, supporting the immune system.
Gut Health: As a prebiotic, garlic helps support a healthy gut by nourishing beneficial bacteria in the digestive system.

Garlic (Allium sativum), a member of the onion family, has been revered throughout history for both its culinary versatility and its therapeutic potential. The answer to "What has garlic got in it?" reveals a dynamic chemical composition that changes the moment you interact with it. The key to its powerful properties is a complex interplay of bioactive compounds, particularly those derived from sulfur, along with a significant nutritional profile of vitamins and minerals.

The Star of the Show: Allicin and Other Organosulfur Compounds

The most famous component of garlic is allicin, an unstable, oily, sulfur-containing compound responsible for the pungent odor of fresh, crushed garlic. Allicin isn't present in an intact clove. It is formed when the enzyme alliinase, stored separately, is released by chopping, crushing, or chewing, and reacts with the compound alliin. Allicin rapidly breaks down to form other beneficial, oil-soluble organosulfur compounds, which include diallyl sulfide (DAS), diallyl disulfide (DADS), diallyl trisulfide (DATS), and ajoene.

Allicin: Acts as a powerful antioxidant and antimicrobial agent, combating bacteria, viruses, and fungi. It is highly reactive and responsible for the "hot" sensation of raw garlic.
Ajoene: Formed when crushed garlic is left to stand. This compound is known for its anti-cancer and anti-thrombotic properties.
S-Allyl-Cysteine (SAC): A water-soluble, stable compound primarily found in aged garlic extract, possessing strong antioxidant properties and offering neuroprotective benefits.

Vitamins and Minerals: Essential Building Blocks

Beyond its potent sulfur compounds, garlic is a surprisingly rich source of various vitamins and minerals, especially considering its typical small serving size. A 100-gram serving, though far more than most people would eat, demonstrates garlic's impressive nutritional density.

Garlic is a significant source of manganese, vital for metabolism, bone formation, and antioxidant defenses. It is also high in vitamin B6, which plays a crucial role in brain development and function, and the immune-boosting vitamin C. Additionally, it contains notable amounts of selenium, a mineral that also functions as an antioxidant and supports thyroid health.

Nutritional Profile Per 100g

Manganese: Provides a substantial percentage of the Daily Value, supporting metabolism and bone health.
Vitamin B6: Crucial for numerous metabolic processes and nervous system function.
Vitamin C: A powerful antioxidant that supports the immune system.
Selenium: Protects against oxidative damage and supports thyroid function.
Fiber: Important for digestive and gut health, where it feeds beneficial bacteria.
Trace Minerals: Includes small amounts of calcium, copper, iron, potassium, and magnesium.

Impact of Preparation on Garlic's Compounds

The way garlic is prepared dramatically influences its chemical makeup and potency. The formation of allicin, the key sulfur compound, relies entirely on a chemical reaction triggered by cellular damage. Here is a comparison of how different methods affect the end product.


Preparation Method	Impact on Allicin Formation	Resulting Flavor and Potency
Crushing/Chopping	Maximizes alliinase activity and allicin production.	Highly pungent, spicy, and potent. Leaving it to stand for 10-15 minutes further increases allicin.
Cooking (High Heat)	The alliinase enzyme is heat-sensitive and quickly deactivated.	Mellows the pungent flavor, transforming the sulfur compounds into less potent ones.
Roasting	Intense heat denatures the alliinase enzyme, preventing allicin from forming.	Produces a sweet, mellow, and caramelized flavor with softer cloves.
Aged Garlic Extract	The aging process naturally converts unstable allicin into stable, water-soluble compounds like S-Allyl-Cysteine (SAC).	Has less of a pungent odor but offers concentrated antioxidant benefits.

The Health Benefits Derived from Garlic's Components

The combined effect of garlic's sulfur compounds and its nutritional content provides a wealth of potential health benefits backed by centuries of traditional use and modern research.

Heart Health Support: Compounds like allicin and ajoene have been shown to help lower blood pressure and reduce total cholesterol and LDL ("bad") cholesterol levels in some studies. The sulfur compounds also promote the production of hydrogen sulfide gas, which can help relax blood vessels and improve circulation.
Immune System Boost: Allicin exhibits strong antimicrobial, antiviral, and antifungal properties, helping the body fight off infections. Regular consumption is linked to a reduction in the number and severity of colds and flu.
Antioxidant Power: The antioxidants, including selenium and organosulfur compounds, help protect cells from oxidative stress and damage caused by free radicals. This protective effect is associated with a potential reduced risk for age-related cognitive decline and diseases.
Anti-Inflammatory Action: Research indicates that garlic, particularly the sulfur compound diallyl disulfide, can have anti-inflammatory effects. This can help soothe inflamed joints and muscles and may benefit conditions like osteoarthritis.

Gut Health and Other Potential Benefits

Garlic is also a prebiotic, providing nourishment for beneficial bacteria in the gut, which supports overall digestive health and a healthy immune system. The sulfur compounds also aid in detoxifying heavy metals from the body. The precise mechanisms and dosage required for these benefits are still under research, but the foundational components are well-documented.

Conclusion: More Than Just a Flavorful Herb

In conclusion, what garlic has got in it goes far beyond simple seasoning. It is a powerhouse of nutrients and potent bioactive compounds, most notably the organosulfur compounds like allicin, which are responsible for its distinctive aroma and a host of health benefits. The simple act of crushing a clove triggers a chemical cascade that unlocks its therapeutic potential, from boosting cardiovascular and immune health to acting as an antioxidant and anti-inflammatory agent. While its nutritional contribution per single clove is small, its active compounds provide a significant and proven advantage. For both flavor and wellness, incorporating fresh, crushed garlic into your diet is a powerful step.

Frequently Asked Questions

The most active compound in freshly crushed garlic is allicin. It is formed when the enzyme alliinase reacts with the compound alliin, an interaction triggered by chopping or crushing the clove.

Yes, but they differ from raw garlic. The heat from cooking destroys allicin, the primary active compound in fresh garlic. However, the cooking process creates other beneficial sulfur compounds that still offer health advantages, albeit less potent.

Garlic contains a variety of vitamins and minerals, with notable amounts of manganese, vitamin B6, vitamin C, and selenium. It also provides smaller amounts of iron, potassium, and calcium.

Garlic's sulfur compounds are responsible for its antioxidant, anti-inflammatory, and antimicrobial properties. They are also associated with supporting cardiovascular health by helping to lower blood pressure and cholesterol.

The allicin content in garlic supplements varies by product. Aged garlic extract, for example, is formulated to have low levels of allicin but high levels of stable compounds like S-Allyl-Cysteine (SAC). Other supplements, like garlic oil macerates, contain allicin-derived compounds such as ajoene.

Crushing garlic triggers the enzyme alliinase to convert alliin into allicin. Letting it sit for 10-15 minutes before cooking allows this conversion to maximize and some allicin to form, preserving some of the potent compounds before they are degraded by heat.

Yes, garlic contains prebiotic fiber, which serves as food for the beneficial bacteria in your gut. This supports a healthy digestive system and contributes to overall wellness.