Garlic has long been regarded as one of nature’s healthiest foods. Recent research has demonstrated that it does have an effect, raising immunity, cholesterol levels, and blood pressure.
Garlic’s numerous natural chemicals, including allicin, which it contains, are what give it its medicinal properties (also responsible for its pungent smell).
These advantages are “rooted in the sulphur compounds the plant absorbs from the soil which break down into around 50 different sulphur-containing compounds during food preparation and digestion,” according to a 2018 review of studies by the University of Nottingham. These compounds are “biologically active” inside our cells.
These substances specifically appear to increase the body’s synthesis of gaseous “signaling” molecules, which are essential for cell communication. Low concentrations of these compounds are linked to major diseases including heart disease.
In fact, a review of studies published in the journal Experimental and Therapeutic Medicine in 2020 discovered that giving 600–900 mg of garlic supplements to people with high blood pressure for three months caused a drop in their blood pressure that was comparable to the effect of the drug class known as ACE inhibitors.
Nitric oxide, which dilates blood vessels, is hypothesized to be stimulated by allicin as well as inhibiting ACE (angiotensin-converting enzyme) activity; this relaxes blood vessels and reduces blood pressure.
Garlic’s health benefits derive from the many natural compounds it contains, particularly allicin (also responsible for its pungent smell)
Laboratory studies also suggest allicin and other compounds in garlic have anti-viral properties.
However, Dr Jenna Macciochi, an immunologist at Sussex University, says there are only two ‘robust’ human trials: one found that people taking 180 mg of allicin for three months got fewer colds than a placebo group.
A second showed that taking 2.56 g of aged garlic extract improved immune cell function, which could reduce severity of cold and flu symptoms.
How To Harness Its Healing Power?
Even though consuming a modest amount of garlic as part of a meal might not provide enough of a dose to ameliorate virus symptoms, we can state that garlic does appear to have an immune-supporting and anti-viral role and may contribute to the reduced severity of colds, says Dr. Macciochi.
According to pharmacist Aidan Goggins, who serves as an independent advisor to the dietary supplement sector, “you need to eat about a clove of raw garlic each day to acquire the therapeutic amount of roughly 900 mg, which is comparable to 3-8 mg allicin.”
However, it’s not as easy as tossing some into your stir-fry.
Clare Thornton-Wood, a spokesperson for the British Dietetic Association, adds: ‘Allicin is only formed when the bulb is chopped or crushed.
‘Studies have found it stops forming as soon as it’s exposed to heat. So it’s a good idea to allow it to sit for around ten minutes after chopping to ensure the maximum allicin has been produced.
‘And don’t cook it for long. A 2018 study in the U.S journal Nutrients found that boiled garlic contained 16 per cent less allicin and roasted garlic 30 per cent less than raw.’ It’s also worth steering clear of pre-chopped garlic stored in oil or water, as there’s evidence it also has lower allicin levels, adds Aidan Goggins.
What Are The Health Benefits Of Garlic?
1. Garlic Helps Boost Your Body’s Immune System
Your body’s immunity prevents it from becoming unwell in the first place and, when necessary, helps in the battle against illness. Garlic provides an immune system boost to help fight off the flu and cold viruses. Children experience six to eight colds annually, compared to two to four for adults. Consuming raw garlic can help prevent colds, fevers, and coughs. The best approach to reap the benefits is to consume two chopped cloves of garlic each day. Garlic cloves are sometimes tied to a string and hung around children’s necks in some homes around the world to relieve congestion.
2. Garlic Helps Reduce High Blood Pressure
Two of the biggest health issues in the globe are heart attacks and strokes. Heart disease has a high risk factor associated with high blood pressure. About 70% of strokes, heart attacks, and persistent heart failure are thought to be brought on by it. Around the world, 13.5 percent of deaths are related to high blood pressure. Addressing high blood pressure, one of their key causes, is crucial because they are among the significant causes of death. For people with hypertension or high blood pressure, include garlic in your diet is a great idea. Garlic supplements will still provide you with health benefits, such as lowering high blood pressure, treating fever, and many more, even if you are not a fan of garlic.
Keep in mind that you must make sure that the amount of these supplements you take is the same as four cloves of garlic each day. Be sure to talk to your doctor before you start taking any supplements.
3. Garlic Helps Reduce Cholesterol Levels
In the blood, cholesterol is a fatty substance. “Bad” LDL cholesterol and “good” HDL cholesterol are the two types of cholesterol. Serious health problems can result from having too much LDL cholesterol and not enough HDL cholesterol. It has been demonstrated that garlic can reduce LDL and total cholesterol by 10 to 15%. Additionally, eating garlic has no effect on your levels of HDL or good cholesterol. Garlic should be a part of your diet if you have heart disease or a family history of the condition.
4. Garlic Can Help With Prevention of Cancer
The health advantages of garlic extend beyond the heart. Here is another justification for why your body would profit from consuming more of this onion relative. Fresh garlic consumption may help lower the risk of colon cancer, according to studies. The Iowa Women’s Health Study found that women who regularly ate garlic together with other fruits and vegetables had a 35% decreased risk of developing colon cancer. Researchers concur that additional research in this area is still required.
5. Garlic Has Antibiotic Properties
Garlic contains allicin. Allicin is a bioactive antibiotic that can help fight infections and bacteria in sliced, squashed, or diced cloves. Garlic extracts have been shown to suppress the growth of:
- fungi elements
- Protozoa elements
- viral infections
- numerous bacteria, for example, Salmonella
Allicin is believed to be a viable antibiotic replacement. It also assists when used in conjunction with conventional prescribed antibiotics.
6. Garlic May Prevent Alzheimer’s and Dementia
Due to its strong antioxidant content, garlic helps shield your body from oxidative damage. Certain cognitive illnesses like dementia and Alzheimer’s can be avoided with the use of these antioxidant properties. Take this one, though, with a dash of garlic. But taking large amounts of garlic supplements doesn’t make you resistant to the illness. Garlic’s health benefits are only effective up to a certain point.
7. Garlic Can Improve Athletic Performance
One of the first available performance boosters is this substance. In the past, laborers utilized garlic to enhance their stamina and reduce fatigue during long workdays. In order to improve their athletic performance, it was also fed to Greek Olympians. As previously mentioned, garlic can:
- Cholesterol levels
- Lower blood pressure
- Boosts immunity
- Reduces the length of illness
A healthy heart and body are key to keeping you fit. Ultimately, eating garlic plays an excellent role in minimizing, even if subtly, how soon you get weary when physically exerting yourself.
8. Garlic Helps Detox Your Body
The process of detoxification involves removing substances from the body that have no place there. It is crucial to maintaining health and living a long life. Living in the modern environment exposes us to a variety of chemicals and substances every day. Numerous of these substances are unhealthy and might even be harmful to the body. Included in the environment, water, and food are:
- Pesticides and chemicals used in agriculture
- Radiation etc from nuclear plants
- Personal care products containing chemicals
- Household cleaners
- Other household products
Garlic is a powerful detox food that promotes glutathione production by various liver enzymes. It also provides other important detoxifying components, including multiple bioactive selenium and sulfur compounds.
