It is closely related to onions, shallots and
leeks. Each segment of a garlic bulb is called a clove. There are about 10–20
cloves in a single bulb, give or take.
1. Garlic Contains Compounds With Potent Medicinal Properties
Garlic grows in many
parts of the world and is a popular ingredient in cooking due to its strong
smell and delicious taste.
However, throughout ancient history, the main use of garlic was
for its health and medicinal properties
Its use was well documented by many major civilizations, including
the Egyptians, Babylonians, Greeks, Romans and Chinese
Scientists now know that most of its health benefits are caused
by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.
Perhaps the most famous of those is known as allicin. However,
allicin is an unstable compound that is only briefly present in fresh garlic
after it’s been cut or crushed
Other compounds that may play a role in garlic’s health benefits
include diallyl disulfide and s-allyl cysteine
The sulfur compounds from garlic enter the body from the
digestive tract and travel all over the body, where it exerts its potent
biological effects.
SUMMARY
Garlic is a plant in the onion family that’s
grown for its distinctive taste and health benefits. It contains sulfur
compounds, which are believed to bring some of the health benefits.
2. Garlic Is Highly Nutritious But Has Very Few
Calories
Calorie for calorie, garlic is incredibly nutritious.
One clove (3 grams) of raw garlic contains
- Manganese: 2%
of the Daily Value (DV)
- Vitamin B6: 2%
of the DV
- Vitamin C: 1%
of the DV
- Selenium: 1%
of the DV
- Fiber: 0.06
grams
- Decent amounts of calcium, copper, potassium,
phosphorus, iron and vitamin B1
This comes with 4.5 calories, 0.2 grams of protein and 1 gram of
carbs.
Garlic also contains trace amounts of various other nutrients.
In fact, it contains a little bit of almost everything you need.
SUMMARY
Garlic is low in calories and rich in vitamin
C, vitamin B6 and manganese. It also contains trace amounts of various other
nutrients.
3. Garlic
Can Combat Sickness, Including the Common Cold
Garlic supplements are known to boost the function of the immune
system.
One large, 12-week study found that a daily garlic supplement
reduced the number of colds by 63% compared to a placebo
The average length of cold symptoms was also reduced by 70%,
from 5 days in the placebo group to just 1.5 days in the garlic group.
Another study found that a high dose of aged garlic extract
(2.56 grams per day) reduced the number of days sick with cold or flu by 61% .
However, one review concluded that the evidence is insufficient
and more research is needed .
Despite the lack of strong evidence, adding
garlic to your diet may be worth
trying if you often get colds.
SUMMARY
Garlic supplements help prevent and reduce the
severity of common illnesses like the flu and common cold.
4. The Active Compounds in
Garlic Can Reduce Blood Pressure
Cardiovascular diseases like heart attacks and strokes are the
world's biggest killers.
High blood pressure, or hypertension, is one of the most
important drivers of these diseases.
Human studies have found garlic supplements to have a
significant impact on reducing blood pressure in people with high blood
pressure
In one study, 600–1,500 mg of aged garlic extract was just as
effective as the drug Atenolol at reducing blood pressure over a 24-week period
Supplement doses must be fairly high to have the desired
effects. The amount needed is equivalent to about four cloves of garlic per
day.
SUMMARY
High doses of garlic appear to improve blood
pressure for those with known high blood pressure (hypertension). In some
instances, supplements may be as effective as regular medications.
5. Garlic Improves Cholesterol
Levels, Which May Lower the Risk of Heart Disease
Garlic can lower total and LDL cholesterol.
For those with high cholesterol, garlic supplements appear to
reduce total and/or LDL cholesterol by about 10–15%
Looking at LDL (the "bad") and HDL (the
"good") cholesterol specifically, garlic appears to lower LDL but has
no reliable effect on HDL .
High triglyceride levels are another known risk factor for heart
disease, but garlic seems to have no significant effects on triglyceride levels
SUMMARY
Garlic supplements seem to reduce total and
LDL cholesterol, particularly in those who have high cholesterol. HDL
cholesterol and triglycerides do not seem to be affected.
6. Garlic Contains Antioxidants That May Help Prevent Alzheimer's Disease and Dementia
Oxidative damage from free radicals contributes to the aging
process.
Garlic contains antioxidants that support the body's protective
mechanisms against oxidative damage
High doses of garlic supplements have been shown to increase
antioxidant enzymes in humans, as well as significantly reduce oxidative stress
in those with high blood pressure .
The combined effects on reducing cholesterol and blood pressure,
as well as the antioxidant properties, may reduce the risk of common brain
diseases like Alzheimer's disease and dementia .
SUMMARY
Garlic
contains antioxidants that protect against cell damage and aging. It may reduce
the risk of Alzheimer's disease and dementia.
7. Garlic May Help You Live
Longer
The potential effects of garlic on longevity are basically
impossible to prove in humans.
But given the beneficial effects on important risk factors like
blood pressure, it makes sense that garlic could help
you live longer.
The fact that it can fight infectious disease is also an
important factor, because these are common causes of death, especially in the
elderly or people with dysfunctional immune systems.
SUMMARY
Garlic has known beneficial effects on common
causes of chronic disease, so it makes sense that it could also help you live
longer.
8. Athletic Performance Might
Be Improved With Garlic Supplements
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.
Most notably, it was given to Olympic athletes in ancient Greece
Rodent studies have shown that garlic helps with exercise
performance, but very few human studies have been done.
People with heart disease who took garlic oil for 6 weeks had a
12% reduction in peak heart rate and better exercise capacity
However, a study on nine competitive cyclists found no
performance benefits
Other studies suggest that exercise-induced fatigue may be
reduced with garlic
SUMMARY
Garlic may improve physical performance in lab
animals and people with heart disease. Benefits in healthy people are not yet
conclusive.
9. Eating Garlic May Help
Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to
protect against organ damage from heavy metal toxicity.
A four-week study in employees of a car battery plant (excessive
exposure to lead) found that garlic reduced lead levels in the blood by 19%. It
also reduced many clinical signs of toxicity, including headaches and blood
pressure
Three doses of garlic each day even outperformed the drug
D-penicillamine in reducing symptoms.
SUMMARY
Garlic was shown to significantly reduce lead
toxicity and related symptoms in one study.
10. Garlic May Improve Bone Health
No human studies have measured the effects of garlic on bone
loss.
However, rodent studies have shown that it can minimize bone
loss by increasing estrogen in females.
One study in menopausal
women found
that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly
decreased a marker of estrogen deficiency
This suggests that this supplement may have beneficial effects
on bone health in women.
Foods like garlic and onions may also have beneficial effects on
osteoarthritis
SUMMARY
Garlic appears to have some benefits for bone
health by increasing estrogen levels in females, but more human studies are
needed.
11. Garlic Is Easy to Include
in Your Diet and Tastes Absolutely Delicious
The last one is not a health benefit, but is still important.
Garlic is very easy (and delicious) to include in your current
diet.
It complements most savory dishes, particularly soups and sauces.
The strong taste of garlic can also add a punch to otherwise bland recipes.
Garlic comes in several forms, from whole cloves and smooth
pastes to powders and supplements like garlic extract and garlic oil.
However, keep in mind that there are some downsides to garlic,
such as bad breath. There are also some people who are allergic to it.
If you have a bleeding disorder or are taking blood-thinning
medications, talk to your doctor before increasing your garlic intake.
A common way to use garlic is to press a few cloves of fresh
garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.
This a healthy and super satisfying dressing.
SUMMARY
Garlic is delicious and easy to add to your
diet. You can use it in savory dishes, soups, sauces, dressings and more.
Courtesy: Health line.com
