Garlic is a staple ingredient in many diets. Fresh garlic and garlic powder are often used to add flavor to recipes such as pasta and meat dishes, and garlic is also used medicinally to support immune and heart health. Due to its concentration of protective plant compounds, garlic can benefit your health in several ways, including reducing symptoms of inflammation and reducing the risk of chronic disease.
Here's everything you need to know about garlic, including its health benefits, nutrition, and how to add it to your diet.
Rich in anti-inflammatory and antioxidant properties:
Garlic contains many compounds known to reduce inflammation. Some types of inflammation are important for keeping the body healthy and preventing disease, but chronic or long-term inflammation has been linked to several diseases, including some cancers and heart disease. Eating a nutritious diet rich in foods known to fight chronic inflammation is an effective way to reduce the risk of certain health problems and improve some symptoms associated with inflammatory diseases.
Garlic is full of anti-inflammatory compounds called organosulfur compounds. Interestingly, the presence of anti-inflammatory substances depends on the manufacturing method. For example, fresh garlic bulbs contain high levels of S-allyl-L-cysteine sulfoxide (allin) and γ-glutamylcysteine derivatives, while garlic powder contains diallyl disulfide (DADS) and allin. Minced garlic is rich in dithiones, (E-Z)-amine compounds and compounds belonging to the sulphide series.
Studies have shown that garlic consumption helps reduce inflammatory markers such as tumor necrosis factor alpha (TNF-α), C-reactive protein (CRP) and interleukin-6 (IL-6). A 2019 review of 16 studies found that taking 12 to 3,600 mg of garlic supplements per day significantly reduced blood levels of CRP, IL-6, and TNF compared to a control group.
Eating garlic helps protect cells from oxidative damage, which occurs when molecules called reactive oxygen species (ROS) overwhelm the body's antioxidant defenses. Studies have shown that consuming garlic products can help strengthen the body's natural antioxidant defenses while reducing indicators of oxidative stress.
A 2021 review of 12 studies found that daily consumption of garlic, ranging from 80 to 4,000 mg per day, increased total blood antioxidant capacity (TAC) and blood levels of the antioxidant enzyme superoxide dismutase (SOD). Concentration decreased. Malondialdehyde (MDA), an indicator of oxidative stress. This may indicate that regular consumption of garlic can regulate inflammation, reduce oxidative stress, and improve the body's antioxidant defenses.
It can support cognitive health
Eating garlic may support brain health by improving cognitive function and preventing cognitive decline. Studies have shown that people who eat diets rich in garlic experience less cognitive decline and disability.
A 2019 study, using data from more than 27,000 elderly Chinese, found that people who consumed garlic five or more times a week experienced cognitive impairment and lived longer compared to those who rarely consumed garlic. Garlic supplements also improve attention and short-term memory. Researchers believe that the antioxidants and anti-inflammatory compounds in fresh and dried garlic may help reduce inflammation in the brain and prevent nerve cell degeneration, supporting overall brain health and reducing the risk of cognitive decline.
It can reduce the risk of chronic diseases
Adding garlic to your diet can help reduce the risk of several chronic diseases, including heart disease and some cancers.
Atherosclerosis, the medical term for the buildup of plaque in the arteries, is a leading cause of heart disease. Eating garlic can help reduce atherosclerosis and reduce the risk of cardiovascular disease. A 2021 study of 4,329 Chinese adults found that those who consumed raw garlic once a week and 2 to 3 times a week had a 26% and 29% reduction, respectively, compared to participants who ate raw garlic less than once a week. . There is a risk that the lining of the carotid artery will thicken. Carotid mean intima thickness (cIMT) is an early indicator of atherosclerosis and is used to assess cardiovascular disease risk.
A diet high in garlic has also been associated with a reduced risk of other health problems, including stomach and rectal cancer. Compounds in garlic, such as the compounds S-allylcysteine and diallydisulfide, can inhibit the growth of cancer cells, protect cells from oxidative stress, and have positive effects on the immune system, all of which may protect against certain types of cancer. can.
May support healthy immune function
Some people swear by using garlic-based products like cider, garlic, and ginger when they're not feeling well. Studies have shown that garlic compounds have powerful antiviral, antibacterial, antioxidant, and anti-inflammatory effects on the body that can help support the immune system and reduce the risk of disease.
Garlic compounds such as allicin and diallyl sulfide have been shown to inhibit inflammatory proteins and increase immune cell activity. Garlic has also been shown to have significant antiviral activity against pathogens that cause common illnesses such as respiratory infections and some types of influenza.
Human studies have shown that garlic treatment can help prevent and reduce the symptoms of viral infections such as colds and flu. Basically, in Asia, Europe and Africa, garlic is often used to treat cold, fever, cough, asthma and respiratory infections.
Liver health benefits
Nonalcoholic fatty liver disease (NAFLD) is a common disease characterized by excessive accumulation of fat in the liver. NAFLD is one of the most common causes of liver disease in the United States.
Losing weight and eating right can help reduce the risk of NAFLD and improve the health of people with NAFLD. Eating garlic as part of a healthy diet can help reduce the risk of liver disease.
A 2019 study of 24,106 men and women found that men who consumed raw garlic four to six times a week had a 34 percent lower risk of developing fatty liver disease. However, this association was not observed in women.
In addition, studies have shown that garlic powder supplementation can help improve certain aspects of liver health, such as markers of liver damage such as alanine transaminase (ALT) and aspartate aminotransferase (AST) in patients with NAFLD.
Garlic Nutrition Facts
Garlic is high in plant components that protect the body, although it is only eaten in limited doses. As a result, even in little amounts, garlic does not provide a large amount of nutrients such as fiber, vitamins, and minerals.
Here is the nutritional breakdown for three garlic cloves:
- 13.4 calories
- 1 gram of protein (g)
- Fat: < 1 g
- 2.98 g carbohydrate
- 1 g dietary fiber
Garlic contains trace levels of some nutrients, such as vitamin C and potassium, but not enough to make a substantial contribution to daily nutritional consumption.
The dangers of garlic consumption
When consumed in moderate amounts, garlic does not pose a significant health risk and is safe for most people, including pregnant and breastfeeding women.
That said, concentrated garlic supplements aren't right for everyone. Eating large amounts of garlic can be dangerous for people at risk of bleeding, including those taking anticoagulants or those with blood clotting disorders.
Eating large amounts of garlic can also cause gastrointestinal symptoms, bad breath, and body odor. People who are allergic to garlic and people who are allergic to plants in the lily family, such as chives, leeks and tulips, should avoid garlic. Be careful when using raw garlic topically, as garlic can burn the skin and cause other problems such as dermatitis.
Garlic and garlic supplements are safe for pregnant and breastfeeding women, but if you are pregnant or breastfeeding, consult your doctor before adding garlic or consuming large amounts of cooked or raw garlic.
Tips for eating garlic
Garlic can be enjoyed in a variety of recipes and can also be added to drinks and wellness activities. There are several ways to add garlic to your diet.
- Add roasted garlic to dishes like pasta, soups, stir-fries and noodles.
- Make a soothing anti-inflammatory tea by mixing minced garlic, fresh ginger, lemon and honey with hot water.
- Use garlic powder to add flavor to delicious recipes
- Make cider with fresh garlic, ginger, apple cider vinegar, honey, horseradish and red pepper powder.
- Stir roasted garlic cloves into mashed potatoes, hummus and sandwich spreads.
When cooking garlic, remember that the cooking process deactivates an enzyme called allinase, which converts allinin into allicin, the main active ingredient found in garlic. Because alliinase is activated when garlic is minced or minced, experts recommend soaking minced garlic for about 10 minutes before cooking. When garlic is left for a while, allicin is produced, which makes garlic even more beneficial for your health.
Quick overview
Garlic is a popular cooking ingredient with many health benefits. Regular consumption of garlic benefits brain, heart and liver health, helps control inflammation and supports immune function.
Add garlic to delicious dishes like soup or pasta, or make a healthy tea or tea with fresh garlic, ginger, lemon juice and honey.
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