Main health benefits of garlic: Your Ultimate Guide
Discover the myriad health benefits of garlic in our ultimate guide. Dive into its nutritional properties and how it supports heart health and immunity.
Garlic has countless health benefits and has been used in medications for many years in different nations. It contains vitamins and minerals such as vitamin C, B6, manganese, selenium, zinc, and potassium. Garlic also contains antioxidants like allicin, which makes it very beneficial for human health. This plant, which is of the Allium genus, is related to leek, onion, and shallot plants. Hippocrates frequently recommended garlic as a treatment for several illnesses. Also, modern science has confirmed the many health benefits of garlic.
What are the health benefits of garlic?
Garlic has long been used to treat a variety of illnesses. For years, such as high cholesterol, high blood pressure, colds, and osteoarthritis. However, they support not all benefits but have been employed in medicine for centuries despite substantial research. They list the benefits of garlic for health below.
Garlic Reduces the risk of cancer.
The Jiangsu Provincial Centers for Disease Control and Prevention in China conducted a 7-year study. The study found that people who ate raw garlic at least twice are less likely to develop 44% of cancer. Because it contains organ-sulfur compounds, garlic has anti-inflammatory and antibacterial properties.
These properties are very beneficial for cancer prevention and disease control.
In addition, garlic prevents colds and coughs.
The best-known health benefit of raw garlic is that it prevents coughs and colds. Eating two raw cloves of garlic crushed on an empty stomach each morning helps to cure coughs and colds. Also, it improves an individual’s immunity, which prevents him from quickly catching a cold. Also, a 12-week study found that 63% of participants who regularly used garlic supplements had less cough and cold.
Garlic Helps maintain bone density.
After 30, women face a decrease in bone density, and after menopause, it gets even worse.
Omit, garlic increases estrogen levels in women and helps strengthen bones. Thus, adding garlic to your daily diet can help prevent osteoporosis and osteoarthritis.
Garlic maintains heart health.
As mentioned above, garlic has anti-inflammatory properties and facilitates blood circulation throughout the body, leading to reduced blood pressure and protecting the heart. However, these benefits of garlic are based on studies where participants took garlic supplements at doses of 600-1500 mg. Consuming about four cloves daily is necessary to achieve similar effects as raw garlic. Test participants taking garlic supplements daily observed decreased total and high LDL Cholesterol levels. Lower cholesterol levels reduce the risk of heart disease.
In addition, garlic prevents diseases such as Alzheimer’s and dementia.
Garlic’s antioxidants help to prevent cell damage and aging. The most continuous kind of dementia is Alzheimer’s infection. And there is no specific medication available to cure it.
Aged garlic extract has proven beneficial in preventing cognitive and memory deficits.
It also eliminates oxidants, one factor contributing to cellular aging. Also,
people who consumed high garlic extract found increased antioxidant enzymes.
Garlic Increases athletic performance.
In many cultures, people use garlic to relieve fatigue. For example, Greek athletes used garlic to fight exercise-induced fatigue. Many Japanese researchers have found that raw garlic combined with aged alcohol helps support exercise-induced fatigue.
Garlic Reduces blood toxicity.
In a 2012 study, it proved garlic to be a safer and more effective alternative to d-penicillamine
for decreasing lead toxicity in the blood.
Garlic enhances kidney health and protects against urinary tract infections.
Urinary tract infections can be horrendous and raw garlic can help prevent them from occurring or at least help heal them. In addition, raw garlic juice can help prevent the growth of E.coli, which causes urinary tract infections. Also, it prevents kidney infections.
Garlic Improves digestion
We know garlic for its anti-inflammatory properties, so It improves intestinal health. Also,
It protects bacteria from the intestine and eliminates harmful bacteria. It also eliminates intestinal worms.
Garlic Improves Skin Health.
Garlic helps reduce acne scars and completely prevents acne. Also, individuals can apply garlic juice to skin rashes and psoriasis. And blisters. It may not completely cure the skin disease, But it will bring some relief. It also fixes the damage caused by UV rays.
So, how to include garlic in your daily diet?
Garlic is the most common ingredient used in all kitchens. But, many people may not know how to use garlic for health benefits. Individuals should eat a clove of raw garlic on an empty.
Stomach every morning to enjoy the grass’s benefits. If an individual has difficulty consuming raw garlic, he can crush a few garlic cloves and mix them with olive oil and salt. And then use them for dressing or bread spread.
Who should avoid eating garlic?
Although garlic has many health benefits, some people have specific restrictions on garlic consumption.
This includes:
Pregnant and breastfeeding women
Children under eight weeks of age
Patients with bleeding disorders
Patients recovering from surgery
Garlic is very beneficial for health. But they should not abuse this herb. Excessive use can cause heartburn, diarrhea, body odours, and breath. Garlic, however, has several proven health advantages. And now, even science confirms most of the centuries-old uses of this herb.
What is the nutritional value of garlic consumption?
According to doctors, garlic contains phytochemicals, which makes it beneficial for heart health and supports the immune system. Also, it has anti-inflammatory and nutritional properties. The nutritional value of a single clove of garlic (3 g) is:
Here’s the nutritional value of garlic in a table format:
| Nutrient/Compound | Amount per 100g | Potential Benefits |
|---|---|---|
| Calories | ~149 kcal | Energy source |
| Carbohydrates | ~33.06 g | Source of energy and dietary fiber |
| Protein | ~6.36 g | Building blocks for tissues and enzymes |
| Fat | ~0.5 g | Energy source, essential fatty acids |
| Vitamin C | ~31.2 mg | Antioxidant, immune support |
| Vitamin B6 | ~1.235 mg | Metabolism, nervous system health |
| Manganese | ~1.672 mg | Enzyme function, bone health |
| Calcium | ~181 mg | Bone health, muscle function |
| Phosphorus | ~153 mg | Bone health, energy metabolism |
| Selenium | ~14.2 µg | Antioxidant, thyroid function |
| Allicin | Variable | Cardiovascular benefits, immune support |
| Sulphur Compounds | Variable | Potential antimicrobial, anti-inflammatory |
| Flavonoids | Variable | Antioxidant, potential health benefits |
| Polyphenols | Variable | Antioxidant, potential health benefits |
| Anti-Inflammatory | Variable | Potential reduction of inflammation |
| Cardiovascular Benefits | Variable | Blood pressure, cholesterol, vessel function |
| Immune System Support | Variable | Potential immune-boosting effects |
| Cancer-Protective Effects | Variable | Potential protection against certain cancers |
| Antimicrobial Properties | Variable | Potential to combat microbial infections |
Please note that the values provided are approximate and can vary based on factors such as the type of garlic, its preparation, and growing conditions. Additionally, the “Variable” notation indicates that the content of these compounds can differ widely depending on factors like how the garlic is prepared and consumed. Always refer to specific nutritional databases for precise values. Benefits of garlic
Garlic Side Effect
Here are some potential side effects of garlic in a concise format:
- Digestive Discomfort: Garlic can cause bloating, gas, and upset stomach in some people.
- Breath: Garlic can lead to strong and persistent garlic breath.
- Allergic Reactions: Allergic individuals may experience skin rashes or itching.
- Stomach Irritation: Raw garlic might cause nausea or stomach upset.
- Blood Thinning: Excessive garlic could increase bleeding risk, especially with medications.
- Medication Interactions: Garlic may interact with certain medications.
- Low Blood Pressure: Excessive garlic might lead to low blood pressure.
- Breastfeeding Impact: Too much garlic in mothers’ diets could affect breast milk odour.
- Skin Irritation: Direct contact with garlic can cause skin redness.
- FODMAP Sensitivity: Garlic may trigger digestive issues in FODMAP-sensitive individuals.
Individual reactions vary, and consulting a healthcare professional is advisable if you experience any adverse effects or have concerns about garlic consumption.
