"Eat meat without garlic, and you lose half the nutrients." This dietary proverb about eating meat is widely circulated in folk culture. Is garlic really that magical? Is it necessary to eat garlic with meat?
Why must you eat garlic with meat?
One theory suggests that garlic can neutralize harmful components in meat, transform fats, and promote the absorption of its protein, so it's best to eat garlic with meat. This theory is an exaggeration and a misunderstanding of garlic's functions. Meat is rich in protein, fatty acids, and minerals, but garlic does not contain components that promote the digestion and breakdown of these nutrients.
However, "Eat meat without garlic, and you lose half the nutrients" is not entirely baseless. Lean meat is an important source of B vitamins for us, and garlic can increase the absorption rate of vitamin B1 in meat. Vitamin B1 was the first B vitamin to be discovered. It is closely related to the function of the nervous system. A deficiency can lead to depression and slow thinking; a severe deficiency can cause peripheral neuritis, such as beriberi, and also increases the risk of sudden cardiac events. Research has also shown that supplementing with vitamin B1 can improve postpartum depression. Nutritional surveys show that the intake of vitamin B1 among Chinese residents is decreasing. It is worth noting that it stays in the human body for a very short time and is easily excreted. Garlic contains alliin and alliinase. When garlic is crushed, these two substances come into contact to form allicin, the compound we know well. Allicin can bind with vitamin B1 in meat. This not only increases the absorption rate of vitamin B1 but also changes its water-soluble nature to a fat-soluble one, thereby prolonging its time in the body. Therefore, more scientifically speaking, "eating meat without garlic" means "less absorption of vitamin B1."
In addition to promoting the absorption of vitamin B1, allicin itself has functions such as lowering blood lipids and preventing cancer. Moreover, eating garlic with meat can also reduce the greasy feeling. Therefore, it is recommended to chew a few cloves of garlic when eating meat. It should be reminded that garlic is best eaten raw because allicin quickly loses its effect when heated, and it also becomes ineffective if it is too salty. However, it is important to emphasize that the spiciness of garlic can irritate the gastric mucosa, so patients with gastric ulcers and acute or chronic gastritis should avoid it.