Do you know the health benefits of garlic?
Garlic is a superfood that has many health benefits. It’s a great source of antioxidants, which can help protect your body against disease. Garlic is also high in vitamins and minerals, including vitamin C, vitamin B6, selenium and manganese.
Adding garlic to your diet is an easy way to improve your health and It’s a flavorful ingredient that can be added to many dishes. You can also take garlic supplements if you want to get the most health benefits from this powerful food.
While garlic(allium sativum) is typically associated with Central Asia, it is now grown all over the world. According to the World Atlas, in 2015, the global production of garlic was estimated at 25 million tons.
China accounted for approximately 80 percent of that growth, followed by India. Garlic has become a staple ingredient in many cuisines around the world due to its strong flavor and versatility (both raw and cooked).
Learn more about the health benefits to garlic on our website!
13 health benefits of garlic, with research data.
- Bioactive compounds of garlic
- Eating garlic may help Immune System and the common cold
- Eating Garlic protects against cancer
- Reduce High Blood Pressure
- Garlic can help improve cholesterol levels
- Garlic may improve cognitive function
- Garlic can help improve bone health
- Garlic may have anti inflammatory benefits
- Athletic performance might be improved with garlic supplements
- Antinociceptive effects of garlic
- Garlic can help improve heart health
- Reduce preterm delivery risk
Garlic is basically used to prevent common cold and heart disease, and in addition to athlete’s foot, blood thinning, cancer prevention, candida, diabetes, high blood pressure, immune support, middle ear infection (reducing pain), topical antibiotics, vaginal infection, yeast hypersensitivity, etc. or used for treatment.
During World War II, it was also called “Russian penicillin” and Garlic is widely used as an all-around treatment for preventing or slowing the progression of atherosclerosis (the cause of most heart attacks and strokes)
Let’s take a look at the 13 main benefits of garlic that have endless health benefits right now.
1. Bioactive compounds of garlic
Garlic is an excellent source of nutrients and provides a high number of nutrients relative to its low calorie content, making it a nutrient-dense (read: very healthy!) ingredient.
By consuming garlic on a regular basis, you’ll treat your body to key vitamins and minerals such as manganese, vitamin B6, zinc, sulfur, iron, vitamin C, potassium calcium magnesium selenium and more.
2. Eating garlic may help Immune System and the common cold
Did you know that garlic can help prevent disease? It’s true! Garlic helps fend off free radicals, reduce oxidative stress, and combat systemic inflammation. Eating raw garlic can even protect against cough, fever, and cold illnesses.
Garlic’s organosulfur compounds have a number of antibacterial properties, including the ability to kill bacteria, prevent biofilm formation, neutralize toxins, and inhibit quorum sensing. These properties allow garlic to be effective against a wide variety of bacteria, including strains that are resistant to multiple drugs.
Aged garlic extract has been shown to have positive effects on the immune system, according to a scientific review. The study saw increased immune cell activity in participants who consumed a certain dose of aged garlic extract for 90 days compared to those in a placebo group.
A study found that allicin, an element in garlic, had antiviral properties and could fight a broad range of bacteria, including E. coli strains resistant to drugs. The study also showed that allicin had antifungal benefits against Candida albicans which causes yeast infections.
3.Eating Garlic protects against cancer
In a Chinese study of several hundred lung cancer patients, those who regularly consumed raw garlic were found to have a lower risk of developing the disease.
Consuming fresh garlic on a regular basis can help reduce your risk of developing colon cancer, according to research.
A few studies have related garlic and other members of the Allium family to a lower chance of particular cancers. The Iowa Women’s Health Study, which followed over 40,000 women aged between 55 and 69, discovered that eating garlic may reduce the risk of developing colon cancer.
4. Reduce High Blood Pressure
High blood pressure is a major risk factor for heart disease. It’s estimated to cause about 70% of strokes, heart attacks, and chronic heart failure. High blood pressure is the leading cause of death worldwide, accounting for 13.5 percent of all deaths.
Several human studies have concluded that garlic supplements can lower blood pressure in people who already suffer from high blood pressure.
Adding garlic extract to your diet can help improve your blood lipid profile, strengthen your blood’s antioxidant potential, and reduce your systolic and diastolic blood pressure.
In a study of 600-1,500 patients, it was found that those who took aged garlic extract experienced the same reduction in blood pressure over a 24 week period as those who took the drug Atenolol.
This is due to the prevention of vasoconstriction, or narrowing of blood vessels. In addition to reducing high cholesterol levels, this process also helped to lower blood pressure for patients with hypertension.
Although promising, more studies need to be carried out before any definitive conclusions can be made.
The BMC Cardiovascular Disorders published a 2008 report that showed aged garlic extract is more effective than other methods in reducing blood pressure for people suffering from hypertension.
Out of the 11 previously published clinical trials, 10 stated that garlic lowers blood pressure among patients with high systolic blood pressure.
not to mention, further research has revealed that it could reduce arterial stiffness and inflammation in patients with uncontrolled hypertension.
5.Garlic can help improve cholesterol levels
Cholesterol is a fatty substance in the blood. There are two types of cholesterol: “bad” LDL cholesterol and “good” HDL cholesterol.
Having too much LDL cholesterol and not enough HDL cholesterol can lead to some dangerous health problems down the line. Studies have shown that garlic lowers total cholesterol and LDL levels by around 10 to 15%.
A meta analysis of published studies in May 2018 concluded that taking garlic supplements lowered total cholesterol and high LDL cholesterol levels, two risk factors for heart disease. However, more human research is needed.
Boiled garlic had little effect on reducing glucose, cholesterol, and triglyceride levels in study. However, eating raw garlic showed a significant decrease in these parameters.
6. Garlic may improve cognitive function
Garlic is known for its antioxidants, which help protect your body from oxidative damage. These antioxidant properties may also help prevent some cognitive diseases like dementia and Alzheimer’s.
Although there are not many studies in humans, animal studies have shown that consuming aged garlic extract could help prevent the decline in learning and cognitive memory functions associated with Alzheimer’s disease.
The medicinal properties of garlic can only improve health to a certain point.
7. Garlic can help improve bone health
The study findings showed that calcium absorption rates increased when garlic supplements were taken orally, leading to stronger bones overall.
A team at King’s College London and the University of East Anglia found that women who regularly ate allium vegetables had lower levels of osteoarthritis, as stated in BMC Musculoskeletal Disorders. Allium veggies include garlic, leeks, shallots, onions, and rakkyo.
Animal studies have shown that garlic can help to minimize bone loss by increasing estrogen levels and reducing osteoclast bone resorption.
A study of menopausal women found that taking a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker related to estrogen deficiency.
8. Garlic may have anti inflammatory benefits
According to research, garlic oil has anti inflammatory properties. If you are experiencing sore or inflamed joints or muscles, rubbing garlic oil on them may provide relief. The Arthritis Foundation even recommends using it to help prevent cartilage damage from arthritis.
A study done on female subjects with rheumatoid arthritis found that those who took a supplement containing 1000 mg of garlic daily experienced less pain, fewer tender joints, and fatigue when compared to the control group.
9. Athletic performance might be improved with garlic supplements
Traditionally, it was used by ancient cultures to reduce the amount of fatigue their laborers felt and increase work capacity. Most notably, Olympic athletes in ancient Greece were given this herb.
A small study showed that those with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and increased exercise capacity.
- Lower blood pressure
- Cholesterol levels
Eating garlic is an excellent way to keep your heart and body healthy, and it can help you stay fit by minimizing how quickly you get tired when exercising.
10. Antinociceptive effects of garlic
The pain-relieving effects of garlic have been shown to be effective in treating various chronic diseases in humans, such as knee osteoarthritis, rheumatoid arthritis and peripheral arterial occlusive disease stage II.
11. Garlic can help improve heart health
A study published in the Journal of Agricultural and Food Chemistry found that garlic oil may help protect diabetes patients from cardiomyopathy.
Cardiomyopathy is a chronic disease caused by an abnormal enlargement, thickening, and/or stiffness of the heart muscle (myocardium). It is currently the leading cause of death among diabetes patients.
Not only does garlic make your food taste amazing, but it can also improve your cardiovascular health! Researchers believe that the sulfur in garlic turns into hydrogen sulfide gas when it enters the bloodstream.
This gas helps to expand blood vessels and regulate blood pressure. So go ahead and add some extra garlic to your next meal – it might just be good for you!
12. Reduce preterm delivery risk
The study found that a diet rich in allium vegetables (garlic, onions, leeks, and chives) and dried fruits (raisins, dates, figs, and prunes) may help to reduce the risk of preterm delivery.
Scientists at the Division of Epidemiology, Norwegian Institute of Public Health, studied what impact foods might have on antimicrobial infections and preterm delivery risk.
Ronny Myhre and colleagues concentrated on the effects of Alliums and dried fruits because a literature search had identified these two foods as having the greatest potential for reducing preterm delivery risk.
The mechanisms by which these foods work are not fully understood, but they may involve the ability of alliums and dried fruits to reduce the number of harmful bacteria in the gut, or they may act as antioxidants.
While more research is needed to confirm these findings, eating a diet rich in allium vegetables and dried fruits may help to reduce the risk of preterm delivery. So, if you’re pregnant, add some garlic, onions, leeks, and chives to your diet, and enjoy some delicious dried fruits as a healthy snack.
13.Potential risks of garlic
Garlic typically prevents bleeding by thinning the blood. If you are unsure of whether it is safe to eat garlic, you should speak with a healthcare professional.
They will be able to tell you if eating garlic is right for your individual case. Drugs such as steroids and anticoagulants Interact poorly with garlic. It is best to avoid consuming garlic while taking these drugs.
How to include more garlic in your diet?
The active ingredient in garlic, allicin, has a number of potential health benefits and antibacterial properties.
Studies have shown that it is highly susceptible to destruction by heat, meaning that raw garlic provides the best results.
This is because chopping or crushing garlic releases an enzyme called alliinase which must be allowed to complete its development before the compound allicin can be formed.
To get the most out of your garlic, keep unpeeled cloves at room temperature and store peeled cloves in the fridge.
1. Salad dressing
For a flavoursome punch, simply bash some garlic clove(s) and mix with olive oil, chili flakes and dried herbs. This makes for a great salad dressing that will elevate any simple bowl of greens.
2. Adding to soup
To make a delicious bowl of soup even tastier, top it off with some burnt garlic. To prepare burnt garlic, heat up a pan with oil and fry chopped garlic on low until it becomes golden brown.
3. Including in roti or paratha
To make your roti or paratha dough more flavorful, add a few cloves of garlic.
4. Adding to dips
Looking for a delicious dip to pair with your appetizers? Look no further than this garlic dip recipe! Your fries and crisps will taste better than ever with this easy-to-make dipping sauce.
5. Pickling garlic
If you’re looking to add garlic to your diet, one of the most popular ways is through a garlic pickle. Not only is it delicious, but it’s also quick and easy to make. Plus, it pairs well with almost any meal.
Garlic is a powerful little herb with many benefits to human health. If you’re not already incorporating garlic into your daily routine, now is the time to start!
Not only will you be doing your body good, but you may also find that garlic can help improve some of your less desirable habits, like bad breath.
So next time you reach for the toothpaste or mints, try reaching for a clove of garlic instead – your body and your taste buds will thank you.
Finish with FAQ section
Are there any negative garlic side effects?
Although garlic has many benefits, there are some drawbacks, such as causing bad breath. Some people are also allergic to garlic.
If you have a bleeding disorder or take blood-thinning medications, it’s important to speak with your doctor before increasing your garlic intake.
Do you know the health benefits to garlic?
In addition to the well-known benefits of garlic, such as its anti-inflammatory properties, recent studies suggest that it could also help in the prevention and management of certain types of cancer.
Additionally, other potential health benefits of garlic include promoting better gut health, helping you to live longer, resisting osteoporosis, and improving cardiovascular health.
Is it better to eat raw garlic?
When eaten raw, garlic preserves all its nutrients that are beneficial to consume. The benefits of eating raw garlic come from an enzyme called Allicin.
This ingredient has properties that act as an anti-inflammatory, antioxidant, antibacterial and anticancer agent.
Garlic can reduce blood pressure?
If you want to reduce your blood pressure, then garlic supplements may be a good option for you.
However, keep in mind that you will need to take fairly high doses of the active compounds in order to see any effects. In most cases, this is equivalent to taking four cloves of fresh garlic per day.
Is garlic good for your liver?
The mineral selenium, found in garlic, can cleanse the liver by triggering certain enzymes. It also aids in flushing out toxins from your body, and cleansing arteries. As a result of these benefits, eating garlic regularly can help get rid of liver toxins.