Health Benefits of Garlic: 10 Science-Backed Reasons to Eat More Daily

Introduction

Garlic is something that has been valued over the thousands of years, not only as a tasty additive but it is also a potent natural medicine. The ancient civilizations in Egypt and Greece knew the healing effect of it a long time before modern science was able to clarify the reasons behind the effect. Nowadays, scientists have been able to validate what our forefathers intuitively knew. The health benefits of garlic are backed by solid scientific evidence, making this humble bulb one of nature’s most potent super foods. Not only helps enhance immunity but also helps to keep the heart healthy, garlic has some incredible benefits that can change the health of the heart when taken on a regular basis.

What Makes Garlic So Powerful?

The key to the medicine of garlic is on its sulfur compounds, especially allicin which is unique. When fresh garlic is crushed, chopped or chewed, an enzyme known as alliinase changes alliin into allicin. This is a strong chemical that gives garlic its strong smell and the majority of its medicinal value.

In addition to allicin, there are numerous important nutrients in garlic. Each clove has manganese, vitamin B-6, vitamin C, and selenium. It is also a source of fiber, calcium, copper, potassium, phosphorus, iron, and vitamin B 1. Garlic is impressively nutritious even though it contains low levels of calories.

Preparation of garlic is important. Allicin is produced fully when crushed or chopped pieces of garlic are left to sit 10 minutes before cooking. Some of the compounds produced are heat sensitive and thus, adding garlic towards the end of cooking will preserve a greater percentage of the medicinal value.

Garlic contains the largest amount of health-promoting substances in its raw form. Nevertheless, cooked garlic also offers significant health value, and is not quite as problematic to the digestive system to many individuals.

10 Science-Backed Reasons to Eat More Garlic Daily

1. Boosts Immune System Function

Immune system is the mechanism by which your body is defended against illness and infection. Garlic is very important in boosting this defense layer as it activates various classes of immune cells. Research indicates that frequent intake of garlic can help decrease the occurrence and the duration of cold.

In a pioneering study, subjects who were given garlic supplements daily and lasted three months had 63 percent fewer cold than those who received the placebo. The ones who did fall sick got better in 70% of the time. The sulfuric compounds in garlic stimulate the immune system such as the macrophages, lymphocytes and natural killer cells.

Garlic also possesses potent antimicrobial activities against most pathogens. That is why this can be especially useful at the time of cold and flu. To support the immune system well, it is best to take one-two fresh cloves of garlic per day.

2. Lowers Blood Pressure Naturally

Hypertension is a silent killer that ruins your heart and heart stroke and heart attack. Garlic has been found to have astonishing effects of lowering blood pressure in hypertensive individuals. In certain studies, the effect is similar to normal blood pressure drugs.

Evidence suggests that aged garlic extract has the potential to lower systolic blood pressure by 8-10 points, as well as diastolic, by 5-6 points in individuals with high levels of the same. Garlic acts by increasing the levels of nitric oxide that relax and dilate the blood vessels.

Garlic also contains sulfur compounds that assist in relaxing muscle cells of the walls of blood vessels. This enables freer circulation of blood, decreasing the pressure on the walls of arteries. The doses that yield benefits in most of the studies were four cloves of garlic per day.

To hypertensive patients, garlic should be included in your diet (with the permission of the doctor) on top of the prescribed medications to supplement your cardiovascular protective strategy.

3. Reduces Cholesterol Levels

Having high cholesterol is a major cause of heart disease as it leads to deposition of plaque in the arteries. In individuals with high levels of cholesterol, garlic is able to reduce total and LDL (bad) cholesterol by about 10-15%. It seems to work best with individuals whose cholesterol is high as opposed to those who have normal levels.

The results of 8-12-week studies are consistently cholesterol-reducing with the help of the garlic supplementation. These are exhibited by fresh garlic and aged garlic extract. The cholesterol is decrease in the liver due to the sulfur compounds present in the garlic.

Recent studies have not found any significant effect of garlic on HDL (good) cholesterol and triglyceride. Nevertheless, lowering LDL cholesterol in itself is sufficient in cardiovascular benefit. The effects of cholesterol are felt after approximately a month of daily use.

The effects of using garlic are increased when combined with a heart-healthy diet. Consider garlic as a cholesterol management tool and not as a solution in itself.

4. Contains Powerful Antioxidants

Free radicals cause oxidative damage that increases the aging process and leads to chronic diseases. Garlic is rich in powerful antioxidant which shields your cells against this harm. These antioxidants complement the natural defensive system involving your body.

Garlic has antioxidant effects which might prevent dementia and deterioration of cognition. Garlic may stop the impairment of brain cells, thereby preventing the risk of Alzheimer disease and other neurodegenerative disorders. Multiple population studies are associated with the increased cognitive functioning that is correlated with increased usage of garlic in the older population.

The antioxidants of garlic fight off aging of the skin as well. They inhibit the damage of collagen by free radicals and can possibly preserve the elasticity of the skin. The topical application of garlic has been practiced in some cultures over centuries to enhance the health of the skin.

Garlic supplements in high doses have been reported to raise the levels of the antioxidant enzymes in a body. It implies that garlic does not only benefit your body by simply supplying it with antioxidants but also allows your body to make its own line of protective compounds.

5. May Lower Risk of Heart Disease

The world has heart disease, as the top cause of death. Garlic takes care of various risk factors at the same time, thus it is of utmost benefit to cardiovascular health. In addition to reducing blood pressure and cholesterol, garlic prevents the process of platelet aggregation which may result in dangerous blood clots.

Garlic seems to retard the process of atherosclerosis or artery hardening. Coronary calcium scoring studies have revealed that aged garlic extract is able to lessen the deposition of the plaque in the arteries. One four-year study has found that participants who used aged garlic extract experienced 80 percent reduction in the progression of the coronary artery calcification.

Garlic is also an anti-inflammatory system that defends the cardiovascular system. Persistent inflammation destroys the lining of blood vessels and speeds up the heart disease. The sulfuric compounds in Garlic lower the inflammatory markers in the body.

Constant intake of garlic causes a protective effect, which accumulates with time. Early initiation and regular intake have the most long-term cardiovascular effects.

6. Has Antibacterial and Antiviral Properties

Since the times when antibiotics were invented were long past, people used garlic to deal with the infections themselves. The antimicrobial effects of garlic are astonishing and have been confirmed as modern science against bacteria, viruses, fungi, and parasites. Allicin shows action in most antibiotic resistant strains of bacteria.

Garlic demonstrates activity against such pathogens as E.coli, Salmonella, and Staphylococcus aureus. It is able to prevent the proliferation of Helicobacter pylori, which causes stomach ulcer. Other studies also indicate that garlic has the potential of combating antibiotic resistant infection even when it is used in conjunction with other standard treatments.

The antiviral effect of garlic spreads to influenza viruses and other widespread respiratory infections. Although garlic is not to act as an alternative to medical intervention with serious infections, it is a good immune-stimulating effect. Raw garlic has the most antimicrobial effects.

Intriguingly, garlic does not kill the good gut bacteria as the antibiotics do. This is a milder version of helping to boost the immune system of your body without messing up your microbiome.

7. Supports Bone Health

Having strong bones is more important as one grows older especially in women after menopause. Studies indicate that garlic has the potential of reducing bone loss by raising the estrogen levels in women. This effect of the hormone may prevent the formation of osteoporosis.

Rat studies reveal that garlic is capable of reducing bone loss by elevating estrogen. There is limited human study, but the outcomes are similar. Women who take foods rich in garlic and onion exhibit reduced osteoarthritis cases in hip joints.

Garlic is a source of minerals that are required in bones such as manganese, calcium, and phosphorus. The nutrients are synergistic with the bioactive compounds of garlic to maintain bone density. Garlic has anti-inflammatory effects that can also prevent the deterioration of joints.

Further studies are required to offer a complete insight into the role of garlic in the health of the bones. Nonetheless, there is emerging evidence that regular intake which forms part of a bone-healthy diet has protective effects particularly in postmenopausal women.

8. Help Prevent Certain Cancers

The research on the population shows that those consuming more garlic have the reduced rates of some types of cancer, especially stomach and colorectal cancer. Garlic has the potential to suppress the growth of cancer cells and cause death of cancerous cells due to the presence of sulfur compounds in the compound. It is worth noting, though, that garlic is not to substitute but supplement the regular cancer prevention techniques.

Studies indicate that frequent intake of garlic is linked to less likelihood of stomach cancer. Individuals that consume raw garlic at least twice a week demonstrate a reduction of about 40 percent. Garlic seems to aid in getting rid of H. pylori which is a prime cause of stomach cancer.

The higher the daily consumption of garlic, the less the chances of developing colorectal cancer. Research indicates that the most avid users or the highest consumers of garlic are approximately 30 times less likely to have it than the least. Garlic organosulfur compounds have the potential to stop the multiplication and propagation of cancer cells.

Garlic extracts are shown in laboratory tests to slow or prevent the proliferation of cancer cells. This is supported by animal studies although human research is still in progress. Although this is encouraging, garlic can be considered as one of the elements of cancer prevention together with healthy lifestyles.

9. Improves Athletic Performance

Ancient Greek Olympic athletes used to take garlic to improve performance, which means that it was one of the oldest performance-enhancing drugs. This practice is being proven by modern research. Garlic can decrease fatigue happening during exercise and enhance exercise tolerance.

The examination of heart disease patients revealed that the peak heart rate and exercise capacity increased with the help of garlic oil. Individuals that were undergoing the six weeks of using the garlic supplements had an improved workout tolerance. Demonstrations of reduced fatigue due to exercise with the use of garlic supplementation are done on animals.

The mechanisms acting upon these benefits probably consider enhanced oxygen use and decreased oxidative stress circumstantial to physical exercise. The improved blood circulation may also result in increased oxygen and supply of nutrients to working muscles because of the blood flow capability of Garlic. Nevertheless, studies have not been conducted extensively on healthy athletes.

In case you want to enhance athletic performance, the most effective way of taking garlic is on a regular basis and not at the brink of an athlete taking an exercise. It accumulates to produce the effects as time passes with regular consumption.

10. Supports Detoxification

The process of eliminating toxins in your body is ongoing and your liver is central to this process. Garlic will facilitate this process of natural detoxification with the help of its sulfur compounds. These substances assist in the activation of liver enzymes that filter the toxic substances in your body.

Research has indicated that organ toxicity due to heavy metal can be prevented by using garlic. A single study of workers exposed to overwhelming lead showed that garlic decreased the level of blood lead by 19 percent and many clinical indications of toxicity. Garlic was found to be effective like the chelation medication, d-penicillamine, but without adverse effects.

The garlic sulfur attaches to heavy metals and assists your body to excrete them better. This also circulates to the other toxic substances and this is a protective effect. Even Garlic enhances results of glutathione, the master antioxidant and the essential detoxification molecule in your body.

Constant intake of garlic helps in continuous detoxification as opposed to a rapid cleanse. Imagine it as a day-to-day cleaning of your body.

How to Incorporate More Garlic into Your Daily Diet

You do not have to use complex recipes and supplements in order to add garlic to your everyday habit. Garlic cloves are most effective when using fresh as well as having the most diverse cooking uses. Crush or mince one or two cloves and leave them to sit 10 minutes then use.

Raw garlic gives the best health benefits and is very acidic to the stomach. Combine raw minced garlic with honey, olive oil on toast, or to a salad, add it to a salad dressing. In case raw garlic is too irritating to the digestive system, even lightly cooked garlic has a lot to offer.

Roasted garlic is less spicy and more sweet yet it still possesses numerous health benefits. Add minced garlic to soups, stir-fries, pasta and marinades. Garlic is a perfect match to all savory items. Store fresh garlic cloves in a dry and cool location so that you can reach them anytime you need them.

Garlic supplements especially aged garlic extract are also a convenient source of aged garlic because of its unappealing taste and smell. Nevertheless, new garlic is the health standard of maximizing health. Use allicin standardized supplements in the event of this route.

Dosage Recommendations and Safety

The doses at which most studies with health advantages are reported are one to two medium fresh garlic cloves per day (which is about 4 grams). This is the amount that is mostly safe to the majority and is therapeutic. Begin with one clove per day and add more in case it is tolerated.

Usual side effects are breath of garlic, body odor and stomach upset. When taken with food, the problem of garlic is normally reduced. Fresh parsley, mint or fennel seeds are good to chew to eliminate garlic breath. There are those who suffer heartburn or stomach upsets particularly when taking raw garlic.

Some individuals are supposed to be careful with garlic. L garlic is anticoagulant and therefore should be used under the supervision of a doctor who prescribes blood thinning medication. Pause with the use of garlic supplements at least two weeks before surgical intervention. Garlic should not be taken in large amounts by persons with bleeding disorders.

Garlic can react with certain drugs such as blood thinners, HIV drugs and liver metabolism drugs. In case you are taking any medicines, talk to your health care provider about taking garlic supplements. Expectant and lactating mothers might safely take culinary amounts of folic acid and other vitamins but should not take high doses of supplements without medical advice.

Conclusion

The health benefits of garlic extend far beyond adding flavor to your meals. Strengthening immunity and keeping your heart healthy to combatting infections and aiding the detox process, this ancient medicine remains to be valuable even today in the scientific research. Getting used to the daily consumption of garlic is something that you can do with minimal efforts and get a lot in terms of health benefits. You can eat it raw, cooked or in supplement form, but eating it on a regular basis is an excellent source of protection, which gains with time. Begin with only one clove a day and witness the ways that this incredible super food could improve your health in a natural and effective way.

FAQs

Here are 5 FAQs about Health Benefits of Garlic.