11 Proven Health Benefits of Garlic
There are 11 Proven Health Benefits of Garlic. Let food be the medicine, and medicine be the food.
Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.
He actually used to prescribe garlic to treat a variety of medical conditions. Modern science has recently con med many of these beneficial health effects. Here are 11 health benefits of garlic that are supported by human research.
Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots, and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. However, throughout ancient history, the main use of garlic was for its health and medicinal properties.
Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans, and Chinese (2).
Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed. Perhaps the most famous of those is known as allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after it’s been cut or crushed.
Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and allyl cysteine (4).
The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.
Summary Garlic is a plant in the onion family that’s grown for its distinctive taste
and health benefits. It contains sulfur compounds, which are believed to bring
some of the health benefits.
Calorie for calorie, garlic is incredibly nutritious.
A 1-ounce (28-gram) serving of garlic contains (5):
Manganese: 23% of the RDA
Vitamin B6: 17% of the RDA
Vitamin C: 15% of the RDA
Selenium: 6% of the RDA
Fiber: 0.6 grams
Decent amounts of calcium, copper, potassium, phosphorus, iron, and vitamin
Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything you need.
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This comes with 42 calories, 1.8 grams of protein and 9 grams of carbs.
11 Proven Health Benefits of Garlic
Summary Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese.It also contains trace amounts of various other nutrients.
Garlic supplements are known to boost the function of the immune system. One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo.
The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.
Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61%.
However, one review concluded that the evidence is insufficient and more research is needed. Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often get colds.
Summary Garlic supplements help prevent and reduce the severity of common
illnesses like the flu and common cold.
Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers. High blood pressure, or hypertension, is one of the most important drivers of these diseases. Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure.
In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period.
Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day.
There will probably be a second post regarding this theme, as we couldn’t bring up every benefit of garlic in this post. So, stay tuned, because we love this plant and we want to keep writing about it.
Do you love Garlic and want to keep learning about it? Can you contribute to this post? Please do!
The potential benefits of garlic intake for decreased risk of cardiovascular disease have been studied in a variety of conditions including heart attack (myocardial infarct), coronary artery disease (CAD), high blood pressure (hypertension), and atherosclerosis. The everyday flexibility of our blood vessels has been shown to improve with intake of garlic, and the likelihood of blood vessel damage due to chronic excessive inflammation has been shown to decrease when this allium vegetable in consumed on a regular basis.
There’s nothing out there that can bring more benefit for your health than garlic. Not only that. How cheap this plant is…
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