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Last Updated on May 5, 2023 by Shabnam Sengupta
You’ve done your health a favour if you’ve eaten a clove of garlic today. For many years people thought garlic is herb. But in reality, garlic is a flower, and it belongs to the lily family.
Garlic is a popular item in many cuisines because of its distinct flavour and aroma. Garlic has been used for thousands of years for its therapeutic benefits, in addition to giving flavour to dishes . Garlic contains many bio active compounds mainly allicin which is responsible for the plant’s cardiovascular, immune-boosting, anti-inflammatory, and other nutritional benefits.Garlic has been scientifically proven to have numerous health advantages and is a fantastic complement to a balanced diet.
Whenever the garlic bulbs are crushed, sliced or chopped thio-sulfinite compounds get transformed into allicin. Read further to know more health benefits of garlic.
Health Benefits
Acts as a Potent antioxidant
Due to its high nutritional and phenolic components, garlic has potent antioxidant capabilities. According to the research paper, daily intake of 400 mg/day garlic extract for three months improved antioxidant status, lowered cardiovascular risk in obese adults. Following 30 days supplementation with 3.6 grams garlic per day, boosted antioxidant activities.
Boosts immunity system
Various chronic diseases, such as cardiovascular disease and cancer, are connected to inflammatory processes. Garlic has been proven to have potent anti-inflammatory benefits by lowering inflammatory biomarkers in many chronic illnesses. Clinical research found that garlic consumption dramatically decreases inflammatory cells. The anti-inflammatory action is caused by immune cells; aged garlic includes a variety of bioactive compounds that can boost immune systems.
Anti-microbial properties
Garlic has been used to treat infectious diseases for ages. Garlic has been shown to be effective against a wide range of bacteria including Salmonella, E. coli, Pseudomonas, Proteus, Staphylococcus aureus, Bacillus subtilis, Clostridium, Mycobacterium, and Helicobacter. Garlic has been shown to suppress pathogenic enterobacteria in distinct ways. Garlic’s antibacterial action is because of allicin.
Lipid Lowering Properties
Garlic has demonstrated promising lipid-reducing effects on hyperlipidemic patients by lowering serum cholesterol level. Garlic consumption increases HDL (good cholesterol) while decreases LDL (bad cholesterol). Several studies found that using black garlic or garlic tablets reduced total cholesterol (TC), triglycerides, and LDL while increasing HDL in people with mild hypercholesterolemia and dyslipidemia or type 2 diabetics.
Good source of vitamin B6
Among the B vitamins, vitamin B6 was the most prevalent, with the highest concentration discovered in garlic. Vitamin B6 is one of the most important vitamins in the cells of living beings. It generates antibodies to combat numerous viruses and infections. Maintains proper nerve function. Vitamin B6 promotes the production of haemoglobin, which transports oxygen in blood cells.
Anti-cancer properties
Many bioactive compounds such as allicin, alliin, diallyl sulfide, diallyl disulfide, diallyl trisulfide, ajoene, and S-allyl-cysteine are present in garlic which inhibit cancerous cell multiplication. A study proved that garlic extract stopped cancerous cell proliferation on liver, colon, prostate and breast cancer cells. Garlic attacks directly on the stressors of the tumour cell making it hard for the cancerous cell to multiply.
May treat common cold
Research suggests that garlic may help prevent colds. During the winter season, between November and February, participants in one research took garlic supplements for 12 weeks. Garlic users experienced fewer colds than placebo users. When they did catch a cold, those who took garlic had their symptoms relieved faster than those who received a placebo.
Enhances athletic performance
Garlic was used by ancient Greek athletes to boost their performance before competitions. It is because garlic generates nitric oxide, a molecule that relaxes blood vessels and lowers blood pressure. During exercise, nitric oxide is typically generated to deliver additional oxygen to the muscles. Research was conducted where a 900 mg dose of dried garlic powder was administered. Five hours after taking the medicine, the subjects were put through a treadmill test. During the test, blood pressure and heart rate were measured every 3 minutes. After one week there was an increase in oxygen consumption (VO 2 max) and endurance performance compared to the placebo .
Side effects of garlic
Although garlic is a healthy complement to a balance diet, eating too much can have a number of negative consequences such as:
- Bad breath
- Body odour
- Burning sensation around mouth
- Acidity
- Gastritis
With raw garlic, these negative effects may be more obvious.
Conclusion
To get the most out of garlic benefits, consume it raw or crush/cut it and let it out for a few minutes (10 minutes) before adding it to your cooked foods. A clove with each meal is the best method to receive its continuous benefit. To avoid gastrointestinal issues and bad breath, consume the raw form with food rather than on an empty stomach. However, you must consult a dietitian before incorporating any food in your diet before consumption.
FAQ on Garlic
Should I eat garlic if I have a heart condition?
Yes. Raw garlic and its supplements have been found in certain studies to improve heart health by preventing cell damage, controlling cholesterol, and decreasing blood pressure. Its supplements may also help in preventing plaque development in the arteries.
Should I eat garlic if I have a kidney problem?
Yes! Garlic is a promising nutritional food choice for chronic renal disease due to its potent anti-inflammatory and antioxidant effects.
Should I eat garlic if I have a liver problem?
Yes! Selenium, a mineral found in garlic, can help in cleansing the liver. It can activate liver enzymes, causing your body to naturally wash out impurities.
Should I eat garlic if I have diabetes?
Yes. Research shows that garlic may help prevent type 2 diabetes. It contains zinc and natural antioxidants that help lower blood sugar levels. A molecule known as amino acid homocysteine is a known diabetes risk factor. Eating garlic can reduce the amount of this chemical in the body over time. Allicin and other chemicals contained in garlic decreases blood sugar levels.
Should I eat garlic if I have high cholesterol?
Yes! Consumption of just one clove of garlic each day can reduce cholesterol levels by about 10%. Studies reported that garlic can decrease cholesterol absorption and fatty acid production.
Should I eat garlic if my bones are weak?
Yes! Garlic is well-known for its bone-health benefits, particularly among menopausal women. Women may experience bone loss throughout menopause as oestrogen production decreases. Garlic stimulates oestrogen production, which can prevent bone loss and even protect against bone diseases like osteoarthritis.
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