One important takeaway from this article is that having garlic breath is beneficial. Eating a decent amount of garlic can contribute to your overall well-being. However, what exactly is garlic and why is it beneficial?
Sudha Raj, PhD, RDN, a professor at Syracuse University’s Falk College of Sport and Human Dynamics in New York, explains that garlic is a member of the allium family, which also includes onions, scallions, leeks, and shallots. Dr. Raj states that garlic contains phytochemicals like allicin and organosulfur compounds, which give the plant its nutritional, anti-inflammatory, immune-supportive, and heart-healthy properties.
Just a point to note, the scientific evidence supporting most of these benefits is furnished by studies conducted on supplements and extracts, which can provide higher dosages than what you would obtain from food, including powders and capsules. This approach is frequently employed in research to assess the desired response within a specified time frame, Raj clarifies. Nonetheless, “using garlic consistently in small amounts as a part of regular food preparation may also yield favorable results at lower dosages,” she adds.
According to Wendy Bazilian, RDN, a public health doctor and nutritionist based in San Diego and author of the Eat Clean, Stay Lean book series, the concentrated equivalent of garlic in numerous studies is approximately two cloves.
Consult with your physician before taking any supplement to confirm its suitability and ensure that it does not interfere with any medication you are currently using. This is particularly important if you have any chronic health issues or are altering your diet in a way that could impact the efficacy of your medication.
Raj suggests that including garlic in your favorite foods is beneficial as it contains a vast array of nutrients and chemicals that can have a synergistic effect. She advises that strategically adding garlic to your meals regularly can result in long-term advantages.
Dr. Bazilian suggests that you should not hesitate to add generous amounts of garlic into dishes such as hummus, pesto, pastas, sauces, soups, stir-fries, and roasted vegetables.
1. Helps lower blood pressure
Eating a few cloves daily could potentially prevent the need to see a cardiologist. According to Raj, garlic promotes the production of nitric oxide, which widens blood vessels and suppresses ACE (angiotensin-converting enzyme) activity – a benefit of ACE inhibitors that relax blood vessels – thus supporting a healthy blood flow and pressure.
Raj draws attention to a recent study and meta-analysis released in February 2020 by Experimental and Therapeutic Medicine. The study observed more than 550 individuals with hypertension across 12 trials and showed that consuming Kyolic aged garlic supplements for three months resulted in a reduction of approximately 8 points in systolic blood pressure (top number), and 5.5 points in diastolic blood pressure (bottom number). This effect was comparable to that of blood pressure medications.
2. May help quell inflammation
According to Harvard Health Publishing, chronic diseases such as heart disease, diabetes, cancer, and arthritis are thought to be caused by chronic inflammation. Raj states that garlic has the ability to hinder the function of specific inflammatory proteins.
Researchers published their findings in Phytotherapy Research in November 2020 and concluded that, after conducting a randomized, controlled, double-blind study of 70 women who have rheumatoid arthritis, the group who received 1,000 milligrams of garlic supplements each day for eight weeks experienced lower inflammatory markers, reduced pain and fatigue, and less tenderness in their joints compared to the placebo group.
3. Garlic may help lower cholesterol
Bazilian suggests that garlic could possibly enhance cholesterol levels by reducing the liver’s production of cholesterol, which is another advantage for heart health.
Further investigation is required to establish the correlation between garlic consumption and cholesterol levels. However, a Medicine publication from May 2018 reported that a meta-analysis and study review demonstrated the efficacy of garlic supplements in decreasing total cholesterol and high LDL cholesterol levels. These two factors are considered potential causes of heart disease.
4. May support immune function
As we all show great enthusiasm in learning about boosting our immune system amidst the COVID-19 crisis, incorporating garlic into tonight’s dinner might be worthwhile. Although there is insufficient proof to confirm that garlic can cure or thwart the common cold, it can aid your body’s defense system in a few ways.
According to Bazilian, garlic’s allicin, which Raj emphasizes as a plant chemical, offers antibacterial effects.
According to her, scientists are of the opinion that garlic possesses antiviral properties that can function in two ways: by inhibiting the intrusion of viruses into cells, and by bolstering the immune system’s response to combat potential invaders. These factors aid in promoting an overall healthy immune system.
5. May reduce blood clotting
Another benefit of garlic for your heart health is that according to Bazilian, the compounds present in garlic (and onions) can lessen the adhesive nature of platelets and prevent clotting. These properties may provide protection against atherosclerosis, a condition in which the accumulation of plaque causes arteries to harden and narrow.
According to the National Heart, Blood, and Lung Institute, atherosclerosis raises the possibility of blood clots that can lead to heart attacks and strokes.
It is important to note that consuming garlic alone should not be relied upon as the sole means of safeguarding your arteries. To ensure proper arterial protection, the National Heart, Blood, and Lung Institute advocates for adhering to a heart-healthy diet, engaging in regular physical activity, managing your weight, and refraining from smoking or quitting if you already smoke.
6. Provides a host of antioxidants
According to a review published in Antioxidants in July 2020, garlic possesses robust antioxidant properties due to its nutrients and plant compounds.
Antioxidants not only have positive effects on blood vessels and inflammation but they may also absorb harmful free radicals that can result in illnesses such as cancer (although the American Institute for Cancer Research notes that further human studies are required to confirm their anti-cancer capabilities).
Belonging to the onion family known as Allium, garlic is a plant that shares a close relation to leeks, shallots, and onions. A clove is the name designated to each segment of a garlic bulb, with approximately 10-20 cloves present in a single bulb.
Garlic is cultivated in numerous regions worldwide and is a widely used component in cuisine, praised for its pungent fragrance and delectable flavor. Nevertheless, in antiquity, garlic’s primary application was associated with its therapeutic and medicinal characteristics.
Multiple major civilizations, including Egyptians, Babylonians, Greeks, Romans, and Chinese, have extensively recorded the use of garlic. It has been discovered that the majority of garlic’s health advantages result from sulfur compounds that form when a garlic clove is chopped, crushed, or chewed.
Although allicin is likely the most famous compound, it is not very stable and can only be found in fresh garlic temporarily after it has been cut or crushed. Additionally, diallyl disulfide and s-allyl cysteine are other compounds that potentially contribute to the health benefits of garlic.
Upon entering the digestive tract, the sulfur compounds in garlic spread throughout the body, producing potent biological reactions. Garlic, a member of the onion family, is cultivated not only for its distinctive flavor, but also for the numerous health benefits it offers. Its therapeutic properties are attributed to the presence of sulfur compounds.
In terms of calories, garlic is highly nutritious. One raw clove of garlic, which weighs 3 grams, includes the following nutrients:
- 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
Garlic has 4.5 calories, 0.2 grams of protein, and 1 gram of carbs, along with small quantities of additional nutrients. This potent bulb is low in calories and abundant in vitamin C, vitamin B6, and manganese, as well as trace amounts of other nutrients.
The immune system can be enhanced by taking garlic supplements. A 12-week study of considerable size discovered that consuming a garlic supplement daily reduced the incidence of colds by 63% when compared to a placebo.
The duration of cold symptoms was reduced by 70% in the garlic group, with an average of 1.5 days compared to 5 days in the placebo group. In a separate study, a daily intake of 2.56 grams of aged garlic extract resulted in a 61% decrease in the number of days spent ill with either a cold or the flu.
Although one review determined that there is insufficient evidence and further research is required, incorporating garlic into your diet could be beneficial if you frequently experience colds. While there is not sufficient evidence, garlic supplements may aid in the prevention and alleviation of illnesses such as the common cold and flu, however, additional research is necessary before any definitive conclusions can be drawn.
The aging process is aided by oxidative damage caused by free radicals. Garlic is rich in antioxidants that help the body protect itself from oxidative damage. When taken in high doses, garlic supplements have been proven to elevate antioxidant enzymes in humans and effectively decrease oxidative stress in individuals suffering from hypertension.
Garlic’s antioxidant properties can prevent cell damage and aging, while also lowering cholesterol and blood pressure. These combined effects could potentially decrease the likelihood of developing neurological ailments such as dementia and Alzheimer’s disease.
Although it is practically unfeasible to confirm the impact of garlic on lifespan in humans, its potential to enhance crucial risk factors such as blood pressure implies that garlic could plausibly contribute to prolonged survival.
The fact that it can fight infectious diseases is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems. Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.
In ancient cultures, garlic was utilized as a substance to enhance performance and improve laborers’ work capacity by mitigating fatigue. Notably, Olympic athletes in ancient Greece were given garlic.
Garlic has been found to enhance exercise performance in studies involving rodents; however, human studies on this topic remain limited. In a small-scale research project, individuals suffering from heart disease who consumed garlic oil for six weeks experienced a 12% decrease in maximum heart rate and an overall improvement in their exercise endurance.
Nevertheless, a study conducted on nine competitive cyclists revealed no advancements in performance. Nonetheless, other studies indicate that garlic could diminish exercise-related exhaustion. Garlic was found to enhance physical performance in both lab animals and individuals who have heart disease; however, the benefits for those without this condition are not definitively established. Ultimately, further investigation is necessary.
Garlic’s sulfur compounds have been proven to safeguard organs against damage caused by heavy metal toxicity when consumed in high amounts.
During a 4-week period, a study was conducted on employees working at a car battery factory who were exposed to high levels of lead, which indicated that ingestion of garlic decreased lead concentrations in the bloodstream by 19% and decreased toxicity symptoms such as headaches and blood pressure.
In a study, it was demonstrated that garlic was more effective than the medicine D-penicillamine in alleviating symptoms, when three doses of garlic were administered daily. Additionally, garlic significantly reduced symptoms associated with lead toxicity.
There are no human trials that have assessed the impact of garlic on bone loss. Nonetheless, research on rodents suggests that it can mitigate bone loss by boosting estrogen levels in females. In a single investigation on postmenopausal women, it was discovered that taking a daily dosage of dry garlic extract (equivalent to 2 grams of raw garlic) effectively reduced an indicator of estrogen shortage.
It can be deduced that women may experience advantageous impacts on their bone health from this supplement. Additionally, osteoarthritis may be positively affected by consumption of foods such as onions and garlic. Garlic, specifically, seems to increase estrogen levels in females, potentially leading to benefits for bone health, although further studies on humans are necessary.
Although it does not directly benefit one’s health, garlic remains a significant addition to one’s diet. It can be effortlessly incorporated into various dishes, especially savory ones such as soups and sauces. Moreover, its potent flavor can enhance the taste of otherwise insipid recipes.
Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil. 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 works as a very simple and nutritious salad dressing.