This flavorful, fragrant vegetable does more than just enhance the flavor of your pasta sauce. Garlic is high in beneficial vitamins and minerals such as manganese, selenium, vitamin C, vitamin B6, and other antioxidants such as allicin. Garlic’s health advantages have been known for centuries, ever since the ancient Greek physician Hippocrates suggested it to treat a variety of ailments. Garlic’s therapeutic powers are now being recognized by modern medicine. According to a new study, ingesting garlic may help to relax blood arteries and enhance blood flow. So, get the freshest garlic cloves you can find and add them into your daily diet to gain these health advantages.
With that in mind, let’s go over the 10 AMAZING Health Benefits of Garlic.
Number 1. Garlic May Help Boost Your Immune System.
The fragrant bulbs at the end of the garlic plant are high in nutritional chemicals known as allicin and alliinase. In fact, the presence of allicin aids garlic’s immune system. Garlic strengthens the immune system by boosting immunological cells such as macrophages, lymphocytes, and natural killer cells, according to a 2015 review published in the Journal of Immunology. Garlic may also help prevent colds and flu due to the plant’s antibacterial and antibiotic qualities, which inhibit the growth of viruses, bacteria, and other undesirable organisms, according to Brigman.
However, Brigman cautions that, while some studies show a benefit, there is a lack of clear evidence that garlic supplements can prevent or reduce the severity of the common cold and flu. To avoid getting sick, you should still wash your hands, avoid touching your face, remain hydrated, and use other preventative measures. Garlic is unlikely to prevent illness, but it may provide an extra boost if you wish to enhance your immune system.
Number 2. Garlic is Good for Skin and Hair.
Garlic’s energizing effects protect the skin from free radicals and slow the depletion of collagen, which leads to loss of suppleness in ageing skin. Garlic, when applied topically, works a treat on skin affected with fungal diseases and provides relief from skin disorders such as eczema. It can also be used to treat fungal infections such as athlete’s foot and ringworms. We’ve all heard about the benefits of onion for hair, but its brother, garlic, is no less of a savior for your thinning mane. Furthermore, it is well known that rubbing crushed garlic extract on your scalp or massaging with garlic-infused oil can help prevent and even reverse hair loss.
Number 3. Garlic is Nutritious for its Size.
One raw clove of garlic contains around 14 calories, 0.57 grams of protein, and around 3 grams of carbohydrates, whereas one slice of white bread contains approximately 34 grams of carbohydrates.
Despite the fact that 1 raw clove of garlic is somewhat little, it contains a large number of the following vitamins and nutrients:
- Vitamin C (2.81 mg)
- Selenium (1.28 mcg)
- Manganese (0.15 mg)
- Iron (0.15 mg)
One garlic clove has a dense nutrition profile, however because garlic is small, we don’t obtain a lot of nutrients from a single garlic clove. “The concentration is not as robust as we would think about, say eating a full salad,” says Tom Holland, MD, a physician scientist at Rush University Medical Center.
You should not incorporate too much garlic into your diet too quickly. “One to two cloves a day should be the maximum consumed by anyone,” advises Tracey Brigman, a food and nutrition expert at the University of Georgia. Consuming more than that may result in stomach distress, diarrhea, bloating, or bad breath.
Number 4. Garlic May Reduce Blood Clotting.
“Compounds in garlic (and onions) have been shown to decrease the ‘stickiness’ of our platelets and have anti-clotting properties,” explains Wendy Bazilian, a doctor of public health and nutritionist in San Diego.
These substances may help protect against atherosclerosis, a process in which plaque buildup causes artery hardening and narrowing. According to the National Heart, Blood, and Lung Institute, atherosclerosis raises the risk of blood clots, which can lead to heart attacks and strokes.
Of course, consuming garlic should not be your only preventive strategy to keep your arteries healthy. Following a heart-healthy eating plan, getting lots of exercise, managing your weight, and avoiding or stopping smoking are all recommended by the National Heart, Blood, and Lung Institute.
Number 5. Garlic May Reduce the Risk of Certain Cancers.
“Garlic is also a good source of phytochemicals, which help to provide protection from cell damage, lowering your risk for certain cancers,” says Brigman.
Phytochemicals are molecules found in vegetables and fruits that have been linked to a lower incidence of chronic illness. There is some evidence that ingesting phytochemicals from garlic may have anticarcinogenic properties and may reduce the risk of stomach and colorectal cancer. However, human-subject research is lacking, and it is yet to be confirmed that garlic consumption can truly prevent or treat cancer.
Number 6. Garlic May Improve Heart Health.
A 2019 study published in Experimental and Therapeutic Medicine discovered that taking 2 capsules of garlic extract per day for two months can lower blood pressure and arterial stiffness in persons with hypertension.
“Garlic seems to lead to overall protection for your heart,” Brigman explains. Furthermore, a 2013 study found that garlic can lower lipids in the blood, resulting in lower cholesterol and, as a result, a lower chance of plaque buildup in the cardiovascular system.
The amount of garlic required to produce these heart-healthy effects varies from person to person. According to Puja Agarwal, PhD, a nutrition expert at Rush University Medical Center, it’s advisable to ingest roughly 4 fresh cloves of garlic per week based on the information available.
Number 7. Garlic May Allow You to Exercise Longer.
Historically, Ancient Greek athletes consumed garlic before a competition in order to increase their performance. This is due to the fact that garlic produces nitric oxide, a chemical that relaxes blood vessels and reduces blood pressure. This chemical is frequently released during exercise to provide extra oxygen to working muscles.
According to a 2007 study published in Molecular Nutrition Food Research, garlic can boost athletic endurance in rats and mice. However, Brigman points out that the lack of clear data in human beings means we can’t draw firm conclusions.
Number 8. May Help Prevent Heavy Metal Poisoning.
Garlic in high dosages may protect organs from heavy metal damage. The Sulphur components in this herb can significantly lower blood lead levels. They may also help to reduce poisoning symptoms such as headaches and high blood pressure, as well as improve iron and zinc absorption in the blood. According to a 2012 study published in Basic and Clinical Pharmacology and Toxicology, garlic can be beneficial in lowering blood and tissue lead contents in both humans and animals.
Number 9. Athletic Performance Might Be Improved With Garlic Supplements.
Garlic was one of the first “performance enhancing” drugs discovered. It was commonly utilized in ancient cultures to relieve weariness and increase laborer’s work capacity. It was most famously presented to Olympic competitors in ancient Greece. Garlic has been demonstrated in rodent research to improve exercise performance, however there have been very few human research.
People with heart disease who took garlic oil for 6 weeks experienced a 12% decrease in peak heart rate and improved exercise capacity. A study of 9 competitive cyclists, on the other hand, found no performance gains. Other research suggests that garlic may help to prevent exercise-induced weariness.
Number 10. Garlic May Improve Bone Health.
Garlic may help minimize bone loss by raising estrogen in females, which might be a significant victory for your bone health after menopause. Including garlic in your regular diet may help lessen your risk of osteoporosis and osteoarthritis. Other nutritious foods, such as dairy products, green leafy vegetables, seafood, and nuts, must still be included to have a significant impact on bone density. However, seasoning your salmon and spinach supper with garlic is a simple way to add flavor.
