Garlic, a small, pungent bulb, has been a staple in kitchens and medicine cabinets for thousands of years.
It is often used to add flavor to dishes. Garlic is much more than a culinary ingredient.
Do you want to know how garlic is not just a culinary ingredient?
Garlic is not just a culinary ingredient. It is a powerhouse of nutrients and compounds that offer a range of health benefits.
From boosting your immune system to protecting your heart, garlic is one of nature’s most potent healers.
My mom will never prepare any dish without adding garlic. From steamed meat to preparing delicious stew, garlic is the only trusted ingredient for my mom.
If you want to know the powerful health benefits of garlic then patiently read this article to the end.
In this article, we’ll explore garlic's health benefits in detail, breaking down its effects on the body, the science behind these benefits, and how you can incorporate more garlic into your diet.
Whether you’re a garlic lover or someone just curious about this wonder bulb, you are about to discover why garlic deserves a special place in your diet.
Article Focus
What Is Garlic?
Nutritional Profile Of Garlic
The Science Behind The Health Benefits Of Garlic
Health Benefits Of Garlic
How To Incorporate Garlic Into Your Diet
Safety Precautions When Using Garlic
How Much Garlic Should You Eat?
Fun Fact About Garlic
What Is The Healthiest Way To Eat Garlic?
Frequently Asked Questions
Summary
What Is Garlic?
Garlic, scientifically known as Allium Sativum, belongs to the onion family, which also includes onions, leeks, and shallots.
It is a bulbous plant that grows underground, and each section is made up of smaller sections called cloves.
Garlic has a strong, sharp flavor that mellows and sweetens considerably when cooked.
Garlic’s origin dates back over 7,000 years to ancient Mesopotamia.
The Egyptians, Greeks, and Romans revered garlic for its medicinal and culinary properties.
Today Garlic is a fundamental component of many cuisines worldwide, and its health benefits are backed by modern science.
Having known about garlic, let us dive into its nutritional profile. Read below to discover the nutritional composition of garlic.
Nutritional Profile Of Garlic
Garlic is low in calories but high in nutrients. Below is a look at what a typical clove of garlic contains. A table showing the nutritional profile of garlic:
Nutrients | Quantity |
Calories | 4.5 grams |
carbohydrates | 1 gram |
Protein | 0.2 grams |
Fat | 0.01 grams |
Fiber | 0.1 grams |
Vitamin C | 2% of Recommended Daily Allowance (RDA) |
Vitamin B6 | 2% of the RDA |
Manganese | 2% of the RDA |
Selenium | 1% of the RDA |
Garlic is also packed with various beneficial compounds like allicin, diallyl disulfide, and s-allyl cysteine, which are responsible for many of its health-promoting properties.
The Science Behind The Health Benefits Of Garlic
Before we delve into the health benefits of garlic, let us rather know the science behind these health benefits.
The health benefits of garlic largely come from its sulfur compounds, particularly allicin.
When garlic is chopped, crushed, or chewed, the sulfur compounds are released, which is why garlic has such a strong aroma.
These compounds are quickly absorbed into the body and start working their magic almost immediately.
Allicin is a very powerful compound that has been shown to have antimicrobial, antioxidant, and anti-inflammatory properties.
However, it is not just allicin that makes garlic special. Garlic also contains other sulfur compounds that contribute to its overall health benefits. Below are the health benefits of garlic:
Health Benefits Of Garlic
Garlic has lots of health benefits due to its composition of chemical compounds.
It offers lots of health benefits that are very amazing. Make sure to consume it in moderation to have the full benefits of it. Below are the health benefits of garlic:
Garlic Boosts The Immune System
One of the popular benefits of garlic is its ability to boost the immune system.
Regular consumption of garlic can help prevent and reduce the severity of common illnesses like the flu and the common cold.
The sulfur compounds in garlic enhance the disease-fighting response of some types of white blood cells when they encounter viruses, such as those that cause the common cold or flu.
Several studies have shown that garlic supplements can reduce the number of colds by 63% compared to a placebo, and the duration of cold symptoms can be reduced by 70%.
So during cold and flu season, adding more garlic to your diet might help keep you healthy.
Garlic Improves Heart Health
One of the leading causes of death worldwide is heart disease. Fortunately, garlic can play a significant role in reducing the risk of heart-related issues. Garlic has been shown to lower blood pressure, reduce cholesterol levels, and prevent the formation of blood clots. Garlic improves heart health by:
Lowering Blood Pressure
High blood pressure, also known as hypertension, is a major risk factor for heart disease.
Garlic has been proven to lower blood pressure in people with high blood pressure.
Some studies have found that garlic can be as effective as some medications in reducing blood pressure.
The active compound in garlic helps relax blood vessels by stimulating the production of nitric oxide, which helps
lower blood pressure.
Reducing Cholesterol Levels
Garlic can lower total and LDL cholesterol levels. LDL, often referred to as “bad” cholesterol, can accumulate in the walls of your arteries, leading to atherosclerosis, a condition that can cause heart attacks and strokes.
Garlic’s ability to lower LDL cholesterol levels while boosting HDL “good” cholesterol makes it a powerful tool for maintaining a healthy heart.
Preventing Blood Clots
Blood clots can be dangerous because they block the flow of blood to important parts of the body, like the heart or brain.
Garlic has been shown to have antithrombotic properties, which means it can help prevent blood clots from forming. This is particularly important for people at risk of heart disease.
Garlic May Help Prevent Cancer
The potent anti-inflammatory and antioxidant properties of garlic also make it a promising candidate for cancer prevention.
Several studies have suggested that regular consumption of garlic can reduce the risk of certain types of cancer, particularly, cancers of the digestive system, such as stomach and colorectal cancer.
The fighting abilities of garlic are thought to stem from its ability to reduce oxidative stress in the body, boost the immune system, and enhance the elimination of toxins. Furthermore, the sulfur compounds in garlic have been shown to inhibit the growth of cancer cells and block the formation of cancer-causing substances.
Garlic Is An Antioxidant Powerhouse
Garlic is rich in antioxidants, which are compounds that protect the body from damage caused by harmful molecules called free radicals.
Free radicals are unstable molecules that can damage cells and contribute to aging and diseases like cancer.
By neutralizing free radicals, antioxidants in garlic can reduce oxidative stress, which is linked to chronic diseases, including heart disease, cancer, and Alzheimer’s disease.
Regular consumption of garlic can help reduce oxidative stress and protect against these conditions.
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As we age, our brains are at risk of degenerative diseases like Alzheimer’s and dementia.
Garlic’s antioxidant and anti-inflammatory properties make it a valuable food for protecting brain health.
By reducing oxidative stress and inflammation, garlic can help protect against cognitive decline and keep your brain functioning well as you age.
Some studies have shown that garlic can improve memory and learning, and reduce the risk of neurodegenerative diseases.
While more research is needed to fully understand garlic’s impact on brain health, the evidence so far is promising.
Garlic May Improve Athletic Performance
Garlic was one of the earliest “performance-enhancing” substances.
It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.
It was even to Olympic athletes in ancient Greece.
Modern research has found that garlic may help improve exercise performance by reducing exercise-induced fatigue and increasing exercise capacity.
Garlic’s ability to improve heart health, boost immune function, and reduce oxidative stress can all contribute to better athletic performance.
Garlic May Help Detoxify Heavy Metals
Exposure to heavy metals like lead and mercury can cause significant damage to the body, leading to various health problems, including organ damage and cognitive impairment. Garlic has been shown to help detoxify heavy metals from the body.
A study on workers exposed to lead found out that garlic reduced lead levels in the body by 19%. It also reduced many of the symptoms of lead toxicity, including headaches and high blood pressure.
Garlic’s sulfur compounds are believed to play a key role in its ability to detoxify heavy metals.
Garlic Promotes Healthy Skin And Hair
The antimicrobial and antioxidant properties of garlic make it a popular ingredient in many skin care products.
Applying garlic to the skin can help treat fungal infections, such as athlete’s foot, and can also help reduce acne.
The high sulfur content in garlic is beneficial for hair health. It can help prevent hair loss, promote hair growth, and strengthen the hair shaft.
While applying garlic directly to the skin or hair may not be the most pleasant experience due to its strong odor, the benefits can be worth it.
Garlic May Improve Bone Health
Bone health is an important aspect of overall health, especially as we age.
Garlic may have a role in improving bone health by increasing estrogen levels in women which can be beneficial for bone health.
Some studies have suggested that garlic may help prevent bone loss by increasing the absorption of calcium. This is particularly important for women, who are at a higher risk of osteoporosis as they age.
Garlic As A Natural Antibiotic
Garlic has been used as a natural antibiotic for centuries. Its antibacterial, antiviral, and antifungal properties make it effective against a wide range of pathogens, including some strains of bacteria that are resistant to conventional antibiotics.
The sulfur compounds in Garlic, particularly allicin, are reasonable for their antibiotic effects.
While garlic may not replace antibiotics for serious infections, it can be a helpful addition to your diet to boost your immune system and fight off minor infections.
Having known the health benefits of garlic, let us now delve into how we can include it in our diet. Read below to find out.
How To Incorporate Garlic Into Your Diet
Do you want to know the various ways garlic can be added to your meals? You might be wondering how you can incorporate garlic into your meal for its health benefits. Worry not because I’ve got you covered. You can incorporate garlic into your diet in the following ways:
Raw Garlic
Eating raw garlic is the best way to maximize its health benefits, as cooking can destroy some of its beneficial compounds. Try adding minced garlic to salads, dips, or sauces.
Cooked Garlic
If raw garlic is too strong for your taste, you can still get many of its benefits by cooking it. Add garlic to soups, stews, stir-fries, and roasted vegetables.
Garlic Supplements
If you are not a fan of the taste or smell of garlic, you can take garlic supplements.
Look for supplements that contain allicin, as this is the compound responsible for most of garlic’s health benefits.
Garlic Oil
Garlic-infused oil is another great way to add garlic to your diet.
You can use it as a dressing for salads, drizzle it over roasted vegetables, or use it to sauté meat and vegetables.
Garlic oil captures many of the beneficial compounds found in fresh garlic while offering a milder taste.
Safety Precautions When Using Garlic
While garlic offers a wide range of health benefits, it’s important to be mindful of certain precautions. Read below:
Garlic Breath And Body Odor
Garlic’s strong odor can linger on your breath and even your skin. To minimize this, try chewing fresh parsley or mint leaves after eating garlic.
Additionally, some find that using garlic supplements reduces this problem.
Stomach Issues
Eating a large number of raw garlic can irritate the digestive tract for some people, leading to symptoms like heartburn, gas, or diarrhea.
Start with a small amount and see how your body reacts especially if you have a sensitive stomach.
Allergic Reactions
While rare, some people may be allergic to garlic. Symptoms can include skin rashes, headaches, and fever. If you suspect you have an allergy, consult with a healthcare professional.
Medication Interactions, particularly blood thinners like warfarin or aspirin.
If you are on medication, it is a good idea to talk to your doctor before consuming large amounts of garlic supplements.
Pregnancy And Nursing
While garlic is safe to eat in normal food quantities during pregnancy, high doses, particularly supplements, should be avoided without consulting a healthcare provider.
How Much Garlic Should You Eat?
There are no specific doses for consuming garlic. However, research suggests that consuming 1-2 cloves of garlic per day can offer numerous health benefits.
If you are considering garlic supplements, the typical dose ranges from 600 to 1200 milligrams of aged garlic extract per day.
Again it is ideal to consult with a healthcare professional to determine the right amount of garlic for you especially if you have any medical conditions.
Fun Facts About Garlic
In history, garlic has been used for over 5000 years in medicine and cooking. Ancient Egyptians believed it enhanced strength and endurance, and it was even given to the workers building the pyramid to keep them healthy.
In folklore, garlic is well-known to ward off vampires and evil spirits. This association likely comes from garlic’s strong odor and its ability to fight infections.
Do you know, China is the largest producer of garlic, supplying more than 80% of the world’s garlic? The country grows over 20 million tons of garlic each year.
What Is The Healthiest Way To Eat Garlic?
The healthiest way to eat garlic is to eat it raw or uncooked, and also eat it on an empty stomach.
Read More: Sexual Benefits Of GingerFrequently Asked Question
What organ is garlic good for?
Garlic is good for the liver. It clears fat buildup in the liver. Consuming garlic raw or in powder form may help improve the liver health of people with NAFLD.
Summary
Garlic is more than just a flavor; it is a natural powerhouse of nutrients and medicinal properties.
From boosting the immune system to supporting heart health, reducing the risk of cancer, and even improving athletic performance, the health benefits of garlic are numerous and well-supported by science.
Including garlic in your daily diet can be an easy and delicious way to enhance your overall health.
Remember that moderation is key, and it is always a good idea to talk to a healthcare provider before making any significant changes to your diet, especially if you have underlying health conditions or are on medication.
Whether raw, cooked, or taken as a supplement, garlic can be a valuable addition to a healthy lifestyle.
The next time you cook a meal, consider adding an extra clove of garlic. Not only will it add flavor, but will also help keep you healthy and strong.
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