Top 11 Health Benefits Of Garlic That Will Surprise You
Overview
Do you know, what are the benefits of garlic? What
is the nutritional profile? How can it improve our heart health? Is it a
natural antibiotic?
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health benefits of garlic |
Today we will
discuss all the health benefits of
garlic, its nutritional value, its medicinal properties, the benefits of garlic on empty stomach,
and more.
Garlic is a
medicinal herb with several health benefits!
Its nutritional
profile, benefits, and medicinal uses are quite popular in the modern world.
Garlic is well
known perennial plant with fleshy leaves and bulbs.
Belonging to the
Amaryllidaceae family, the botanical name of this herb is Allium sativum. It is
a species of the onion genus.
This herb is
native to Central and Middle East Asia, but currently, it is cultivated all
over the world.
Several plant
compounds and nutrients are responsible for the medicinal qualities of garlic.
Some plant
compounds of garlic also exert broad-spectrum antimicrobial activities.
Before the
invention of modern antibiotics, this medicinal herb was used to treat various
diseases, such as typhoid, cholera, influenza, fever, etc. in Europe.
Since then, it has
been known as a natural antibiotic.
During the first
world war, Russian troops consumed large quantities of garlic to prevent
infections due to their war injuries and it was regarded as Russian penicillin.
It has been used
for thousands of years in ancient Egypt for both cooking and therapeutic
purpose.
Read more: Top 10 Healthy Foods For Our Brain
Nutritional Value Of Garlic
The nutritional
profile of garlic is quite impressive. It
is loaded with various plant compounds as well as nutrients.
Every 100 gm of
garlic contains very low in calories, carbs 33 gm, Protein 6.3 gm, fat 0.5 gm,
and dietary fiber 2-2.1 gm.
On the other hand,
it is a significant source of some minerals.
Garlic is rich in
potassium 400 mg, calcium 180 mg, phosphorus 153 mg, magnesium 25 mg, zinc 1.15
mg, manganese 1.65 mg, and selenium 14 micrograms.
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nutritional value of garlic |
The plant
compounds are responsible for the health
benefits of garlic. These are allicin, allyl-methyl sulfide (AMS), diallyl
disulfide (DADS), diallyl trisulfide (DAT), and s-allyl cysteine.
Quercetin is also
present in garlic in an adequate amount. It also contains vitamin B and C.
The proper serving
size is 2-3 cloves in a day for a normal individual. Each segment of garlic
bulbs is known as a clove.
One garlic clove
(standard size 3 gm) comes with 4.5 calories, carbs 1 gm, Protein 0.2 gm, and
fiber 0.06 gm.
The same serving
provides 2% manganese, 1% selenium, 1% vitamin C, and 2% vitamin B6
of the daily value.
The
supplementation of garlic (capsule or powder) should not be more than 600-900
mg per day or as per the physician’s direction.
Read more: Top 9 Foods For Your Better Health
Benefits Of Eating Garlic
From Ayurveda to the fitness world,
garlic is always uses as a medicinal herb and the health benefits of garlic are well documented.
From cardiac
health to weight loss, cancer to diabetes, antioxidant to antimicrobial
effects, it provides more.
1. Natural Antibiotic
The most important
and common health benefit of garlic
is its antimicrobial quality.
The antimicrobial
effects of garlic were mentioned in the research of Louis Pasteur, and allicin
is responsible for it.
The study shows
that only 1 mg of allicin is equivalent to 15 units of penicillin.
So, garlic can
prevent infection of E. coli, staphylococcus, pseudomonas, salmonella typhi, etc.
pathogenic organisms.
The daily
supplementation of garlic may reduce common cold sickness by up to 63% and
lower the duration of symptoms from 5 days to 1.5 days.
It also has
antiviral effects and can prevent infection of influenza. A high dose of supplement aged garlic extract (AGE) can reduce the number of sick days of flu.
Campylobacter
bacterium is one of the common causes of intestinal infections and DADS of
garlic is 100 times more effective against this pathogen as compared to some
modern antibiotics.
In addition,
garlic can prevent fungal infection in the skin through topical use.
Read more: How To Increase Immunity During COVID-19
2. Antioxidant Effects
Garlic contains a
ton of antioxidants. Selenium and vitamin C are responsible for the antioxidant
effect.
Every 100 gm of
garlic contains 5346 units of antioxidants, which protect from free radical and
oxidative damage.
Free radicals
trigger several health issues, such as cancer, diabetes, heart disease, early
aging, etc. Garlic can prevent all of these.
On the other hand,
garlic also protects from neurodegenerative diseases, such as dementia,
Alzheimer’s, etc.
Read more: 8 Health Benefits Of Antioxidants
3. Improves Heart Health
Cardiovascular
problems are becoming more common health issues in the modern world.
Nowadays,
studies found that it has potent medicinal properties that can improve our
cardiac health.
The
low sodium and high potassium content of garlic may help to control blood
pressure.
According
to studies, regular consumption of 1-2 cloves of garlic can reduce hypertensive
heart problems by up to 15%.
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garlic for healthy heart |
Another
study found that 600-1500 mg of AGE supplement for 24 weeks was as effective as
the prescription drug atenolol in lowering blood pressure.
On
the other hand, the plant compound diallyl trisulfide (DAT) of this heart-healthy food reduces bad
cholesterol and increases HDL levels.
DAT
also helps to keep triglyceride levels normal and protects our heart from
atherosclerosis, heart attack, stroke, etc.
Garlic
also promotes NO production and maintains the elasticity of the blood vessels.
The vasodilation effects of NO keep the blood circulation normal.
The anticoagulation nature of this medicinal herb prevents the breakdown of platelets inside the blood vessels and prevents
blood clotting.
It
acts as a blood thinner and ensures proper blood circulation throughout our
body.
Read more: How To Prevent Heart Attacks
4. May Prevent Cancer
Cancer
preventing quality is one of the vital health
benefits of garlic.
The
organo-sulfur plant compounds, such as allicin, and DAT act as carcinogen
blocking agents.
Antioxidant
Quercetin also prevents oxidative stress and exerts anticancer effects.
The
organo-sulfur compounds destroy glioblastoma cells, these are deadly brain tumor cells.
Generally,
DAT is most effective in the prevention of brain tumors.
Regular
intake of this medicinal herb reduces the harmful effects of aflatoxin,
nitrosamine, etc. carcinogens and prevents tumors in the GI tract.
Additionally,
garlic can prevent breast, colon, and rectal cancer.
According
to a study, those who consumed garlic for the last 7 years, at least twice a
week, had 40-44% fewer chances of lung cancer.
Read more: Top 10 Antioxidant-rich Foods
5. Prevents Respiratory Infections
The
prevention of respiratory infections is another vital health benefit of garlic.
When
our respiratory tract gets infected, it does not function properly, the person
suffers from a hypoxic condition and has trouble breathing.
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garlic & respiratory health |
This
natural antibiotic herb prevents our respiratory system from infections and
those harmful effects.
On
the other hand, garlic can prevent allergies, common cold, fever, etc.
Garlic
extract mixed with honey and green tea may reduce the painful effects of asthma
and bronchitis in regular consumption.
Read more: 9 Harmful Effects Of Smoking
6. Natural Immune Booster
Generally,
selenium and magnesium act as a cofactor of glutathione peroxidase and
superoxide dismutase enzymes respectively.
Both
of these enzymes are antioxidants and promote a defence mechanism of our bodies.
A
recent study shows that garlic can enhance the action of T lymphocytes,
macrophages, and increases the number of natural killer cells (NK cell).
So,
the immunity-boosting role of garlic is as important as its antimicrobial, and
antioxidant effects.
Read more: Top 11 Zinc-rich Foods & Their Health Benefits
7. Detoxifies Our Body
Garlic
has the ability to detox heavy metals from our bodies.
The
sulfur compounds of garlic can protect against organ damage from toxic heavy
metals.
A
study conducted on 117 people showed that this medicinal herb can reduce the levels
of metal lead in the blood by 19%.
On
the other hand, garlic extract has a protective ability from gamma radiation
and may protect from chromosomal damage.
This
herb also reduces many clinical signs of toxicity.
Read more: Top 12 Health Benefits Of Blueberries
8. Improves Bone Health
The health benefits of
garlic in the prevention of bone loss are not
well documented.
However,
animal studies have shown that garlic increases estrogen levels and minimizes
bone loss in females.
A
study in menopausal women found that regular consumption of 2 gm of garlic (or
dry garlic extract) significantly reduced a marker of estrogen deficiency.
So,
garlic supplements can be effective for the bone health of elderly women.
On
the other hand, allium foods, such as garlic and onions also have protective
effects against osteoarthritis.
Read more: Top 12 Health Benefits Of Almonds
9. Good For Digestion
The
benefits of garlic on empty stomach are
quite popular among health-conscious people.
It
is very effective for preventing as well as curing several diseases.
This
herb promotes the proper functioning of the bladder and liver. It triggers
appetite and improves digestion.
Garlic
can help to control stress and prevents excess acid secretion in the stomach
due to an imbalance of the gut-brain axis.
According
to research, the organo-sulfur compound DADS have protective effects against alcohol-induced liver injury.
The
antioxidants of garlic also protect the GI tract from oxidative cell damage and
inflammation.
Read more: Top 12 Foods To Improve Digestion
10. Improves Athletic Performance
Do
you know, this medicinal herb was one of the earliest performances enhancing
stuff!
Traditionally,
garlic was used to cure fatigue and enhance the workability of employees.
In
ancient Greece, garlic was given to Olympic players.
For
people with cardiac issues, who consumed garlic oil for six weeks their
exercise capacity was found to be improved.
The
overall health benefits of garlic
could help you live longer.
Read more: Top 14 Health Benefits Of Pomegranate
11. Good For Skin & Hair
Garlic health benefits are
also popular in the beauty world.
The
antioxidant effects protect hair and skin cell from free radical damage as well
as environmental exposure.
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garlic & skincare |
On the other hand, garlic prevents the breakdown of collagen protein in the body, maintains skin elasticity and texture.
This
herb can delay aging and also lower signs of aging.
It
protects the skin from fungal infections and provides relief from several skin
diseases, like eczema.
Read more: Top 9 Probiotic Foods & Their Health Benefits
Aged Garlic Extract (AGE)
The health benefits of
garlic are already discussed, but due to its pungent
flavor and taste, many people do not like to consume raw garlic.
For
this reason, many pharmaceutical and Ayurveda companies make garlic dry powder,
pills as supplements.
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Aged Garlic Extract |
However,
the medicinal compounds are short-lived and they break down quickly.
So, the health benefits of garlic supplements are less than that of raw form. AGE was created to solve this problem.
To
prepare AGE, garlic is cultivated by organic farming, and then stored in an
aqueous ethanolic solution inside a steel tank for up to 20 months.
So,
the overall health benefits can be preserved by AGE, but the anticancer
property is lost.
Precautions
According
to the USFDA*, it is a GRAS** listed food.
But
there are some precautions to be taken during the consumption of raw garlic or
supplements.
1)
Garlic can reduce the effectiveness of anticoagulants and anti-HIV drugs.
2)
It also reduces the activity of some anticancer drugs, glucocorticoids, and
calcium channel blockers.
3)
It can reduce the effects of estrogenic pills or contraceptive pills.
4)
Excess consumption of supplements or raw garlic can cause heartburn, nausea,
vomiting, headache, etc.
*USFDA is the Food and Drug Administration Of the USA
**GRAS means Generally Recognized As Safe
Now, The Conclusion
All
the health benefits of garlic conclude
its significant role in the health world as well as Ayurveda.
It
is very easy to incorporate into your daily diet. Cooked or semi-cooked garlic
is used in soups, sauces, etc.
The
strong taste of garlic adds a pungent and unique flavor to the recipes.
You
can use whole cloves, smooth pastes, dry powder, extract and garlic oil.
The
benefits of garlic oil are also
important to our health. It is used for fighting fatigue.
Garlic
oil is topically used to treat fungal infections on the skin, nails, warts,
etc.
On
the other hand, lukewarm water with garlic extract and lemon juice may provide
several benefits.
According
to health experts, 2-3 garlic cloves in a day can reduce the excess fat by
promoting the metabolism of the body.
Quercetin
and allicin play a vital role in weight loss.
Regular
consumption of 2-3 cloves may prevent prostate enlargement.
Recent
studies suggest that this medicinal herb increases ferroprotein production in
the blood, keeps the iron level normal and prevents iron-deficient anemia.
So,
from heart health to cancer prevention, antimicrobial effects to skincare,
garlic is considered a wonder herb.
Always
try to consume fresh and raw garlic instead of processed supplements.
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You.
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