Garlic is a commonly used spice used for thousands of years in various cuisines and as a traditional medicine. It is a member of the onion family and is known for its strong and pungent flavor.
In addition to its culinary uses, garlic has been used for its medicinal properties throughout history. It is native to Central Asia and has long been a staple in the Mediterranean diet.
Garlic is low in calories and fat but high in nutrients, including vitamin C, vitamin B6, manganese, selenium, and fiber. It also contains compounds that have anti-inflammatory, antiviral, antimicrobial, and antioxidant properties.
What is Garlic?
Garlic, or Allium sativum, is a bulbous plant that belongs to the onion family. It is grown all over the world and is used as a spice in various cuisines.
Garlic has a strong, pungent flavor and aroma due to the presence of a sulfur-containing compound called allicin. Allicin is responsible for most of garlic’s health benefits.
Nutritional Information
Garlic is a nutrient-dense food that contains many essential vitamins and minerals. For example, one clove of garlic (3 grams) contains the following nutrients:
- Manganese: 2% of the Daily Value (DV)
- Vitamin C: 1% of the DV
- Selenium: 1% of the DV
- Fiber: 1% of the DV
- Vitamin B6: 2% of the DV
Garlic also contains small amounts of other essential nutrients such as calcium, copper, potassium, phosphorus, and iron.
What is the history of Garlic?
Garlic has been used for its medicinal properties for thousands of years. It was used by the ancient Egyptians, Greeks, and Romans as a remedy for various ailments such as infections, digestive disorders, and respiratory problems.
Raw garlic was also used by the ancient Chinese and Indian civilizations as traditional medicine. In addition, raw garlic was believed to have mystical properties and was used as a charm to ward off evil spirits.
In modern times, garlic has been studied extensively for its potential health benefits.
Here are the 15 science-backed health benefits of garlic.
1. Garlic may protect against the common cold and allergies.
One of garlic’s health benefits is its antiviral and antibacterial properties that can help protect against the common cold and other respiratory infections. Garlic also has anti-inflammatory properties that may help reduce the symptoms of allergies.
For instance, a recent study found that a high dose of aged garlic extract (2.56 grams per day) may reduce the number of days that individuals are sick with flu or cold by about 61%.
2. Garlic may promote a healthy gut and digestive health.
Garlic has prebiotic properties that can promote the growth of beneficial gut bacteria. These bacteria help to maintain a healthy digestive system and may reduce the risk of various digestive disorders such as inflammatory bowel disease.
3. Garlic may prevent Alzheimer’s and Dementia.
One of the health benefits of garlic is based on its anti-inflammatory and antioxidant properties that can help protect against oxidative stress and inflammation in the brain. These are both important factors in developing Alzheimer’s disease and dementia.
Although it has not been scientifically proven, for ages in many cultures, the antioxidant properties in raw garlic are believed to have the ability to fight cell damage.
4. Garlic may help improve blood pressure.
Garlic has been shown to have a modest effect on reducing blood pressure, especially in people with high blood pressure. This is believed to be due to a sulfur-containing compound called allicin.
Studies indicate that individuals who add a healthy dose of garlic to their diets tend to experience a modest reduction in high blood pressure.
This makes fresh garlic an incredibly valuable tool for anyone wishing to naturally improve blood pressure levels, whether for general health or for particular medical conditions such as high blood pressure and hypertension
5. Garlic may help prevent Osteoporosis and boost bone health.
One of the amazing health benefits of garlic is its positive effect on bone health. It may help to increase bone density and reduce the risk of osteoporosis, especially in women.
6. Garlic may help improve skin health.
Raw garlic contains compounds that can help protect the skin from oxidative damage caused by free radicals. These compounds provide incredible health benefits because they can also help to reduce the severity of skin conditions such as acne and eczema.
7. Garlic may help to fight Inflammation.
Raw garlic contains compounds that have anti-inflammatory properties. These compounds may help to reduce inflammation throughout the body, which is believed to be a major contributor to various chronic diseases.
8. Garlic may help overcome Oestrogen Deficiency.
Estrogen deficiency is a common health issue, especially among women. It can lead to various health complications, such as osteoporosis, hot flashes, and other hormonal imbalances. Recent studies indicate that garlic intake may provide some health benefits to individuals with estrogen deficiency.
In addition, raw garlic contains a compound known as allyl sulfide that has been shown to stimulate estrogen production, hence helping to counteract estrogen deficiency.
This compound also helps improve bone density, reduce inflammation, improve hormonal balance, and overall bone health.
9. Garlic may help prevent blood clots.
Blood clots are a serious health condition that can cause stroke or heart attack. Fresh garlic has natural blood-thinning properties that can help prevent the formation of blood clots.
Being a good source of allicin is considered one of the amazing health benefits of garlic, not only does the compound helps to reduce blood clotting without a negative effect on blood sugar, but it also helps to enhance the function of the Human immune system.
However, it is important to note that while consuming cooked garlic can be beneficial, opting for raw garlic instead may help maximize its nutritional value, because Studies have shown that roasting, boiling, heating, or pickling garlic can significantly reduce its allicin content.
10. Garlic may reduce the risk of heart disease.
Heart disease is one of the leading causes of death worldwide. Garlic has been shown to have various benefits for heart health.
It may help to reduce blood pressure, lower cholesterol levels, and prevent the formation of blood clots. All these benefits reduce the risk of heart disease and promote cardiovascular health.
Scientific research has shown that consuming raw garlic may be beneficial to diabetes patients because it may help to reduce fasting blood sugar levels and improve blood sugar management.
11. Garlic may help with weight management.
Garlic has been shown to help with weight management. This is because garlic contains compounds that help regulate metabolism, increase satiety, and reduce hunger pangs.
Garlic also contains fiber that helps regulate bowel movements, promoting digestion and preventing constipation.
12. Garlic may help to reduce the symptoms of heavy metal toxicity.
Heavy metal toxicity is a common health issue that can lead to various health complications, such as neurological disorders, organ damage, and prostate cancer.
However, garlic has been shown to have detoxifying properties that may help to reduce the symptoms of heavy metal toxicity. This is because garlic contains sulfur compounds that help bind with heavy metals and eliminate them from the body.
13. Garlic may help reduce the risk of infection.
Fresh garlic has natural antimicrobial properties that can help reduce the risk of infection. This is because garlic contains allicin, which has antibacterial, antiviral, and antifungal properties.
In addition, garlic has also been shown to boost the immune system, hence reducing the risk of infection.
14. Garlic may help relieve intestinal ailments.
Garlic has been used traditionally to treat various intestinal ailments such as diarrhea, colic, and dysentery. This is because garlic has antibacterial properties that can help eliminate harmful bacteria in the gut.
In addition, garlic also contains prebiotics that helps promote the growth of beneficial bacteria, hence promoting gut health.
15. Garlic may help to reduce ear infections.
Garlic has been shown to have natural antibiotic properties that can help reduce the risk of ear infections.
This is because garlic contains allicin, a compound shown to have antibacterial properties. In addition, garlic can be used topically or orally to reduce the symptoms of ear infections.
Frequently Asked Questions and Answers
Q. Is garlic low in calories?
A. Yes, garlic has calories, but the amount is negligible. For example, one clove of garlic contains approximately four calories.
Q. Are there any known side effects of garlic?
A. Garlic is considered safe when consumed in moderate amounts. However, a recent study has shown that excessive consumption of garlic can cause side effects such as heartburn, bloating, gas, stomach pain, bad breath, and other gastrointestinal issues.
It can also interact with certain medications, so it is important to consult your doctor if you have any concerns or questions about your health or if you are on medication.
Q. What is the best way to consume garlic for maximum health benefits?
A. The best way to consume garlic is Raw, as cooking can destroy some of its beneficial compounds. Crushing or chopping garlic also releases its active compounds, so it’s recommended to crush or chop garlic and let it sit for a few minutes before consuming it.
In addition, since garlic can be purchased in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil. It is easy to add to other meals or consume as a supplement.
In most African countries, farmers eat garlic mostly after regular meals or as garlic extracts with other meals. Also, they sometimes press garlic cloves with a garlic press, then mix it with extra virgin oil to produce a simple nutritious salad dressing.
Q. Can Garlic can aid in digestion?
A. Yes. Recent studies have also shown that garlic could offer unique benefits to digestion. Its antimicrobial properties can help kill bacteria in the stomach, while boosting the digestive system itself, clearing out blockages.
Allicin, the primary active ingredient in garlic, has been found to assist with fighting gas, bloating, and indigestion. However, these health benefits may only be maximized if garlic is consumed raw.
Q. Can Garlic boost the immune system?
A. Yes. Eating garlic is a simple and easy way to boost your immune system in an effective and efficient manner. Garlic contains essential vitamins, including vitamin C and B6, which help the body fight disease.
Conclusion
Garlic is a powerful herb used for centuries for its medicinal properties. Its active compound, allicin, has numerous health benefits, making garlic a popular ingredient in many cuisines and a staple in natural medicine.
Garlic may help to overcome estrogen deficiency, prevent blood clots, reduce the risk of heart disease, and help with weight management.
In addition, its detoxifying properties can help reduce the symptoms of heavy metal toxicity, and its natural antimicrobial properties can reduce the risk of infection.
In addition, garlic may help to relieve intestinal ailments, reduce ear infections, improve bone density and inflammation, and improve overall hormonal balance.
Garlic can be consumed raw or cooked, and its active compounds can be released by crushing or chopping it and allowing it to sit for a few minutes.
When used in moderation, it can offer many health benefits to improve overall well-being. However, it is important to consult with your healthcare provider before adding it to your diet if you have any concerns or questions. Thank you for reading.
Disclaimer
It is important to note that the information provided in this article is only for educational purposes.
Researchers have not thoroughly investigated the compounds in raw garlic, and scientific evidence does not support some ancient and traditional medicine claims about lemon’s healing qualities.
Therefore, you should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult a physician or other healthcare professional.
