1. Garlic possesses powerful medicinal properties due to its rich concentration of beneficial compounds.
Garlic, a member of the Allium family, shares close kinship with onions, shallots, and leeks.
The individual parts of a garlic bulb are known as cloves, usually numbering around 10 to 20 per bulb.
Garlic is cultivated in numerous regions worldwide and has earned popularity as a favored ingredient in cooking, thanks to its robust aroma and delectable flavor.
However, its significance extends far back into ancient history, where it was widely used for its medicinal and health-promoting properties. This historical usage is well-documented across major civilizations, including the Egyptians, Greeks, Romans, Chinese, and Indians.
Scientists have discovered that the majority of garlic’s health benefits stem from the formation of sulfur compounds when a garlic clove is chopped, crushed, or chewed.
One of the most renowned compounds found in garlic is allicin. Although, allicin is relatively unstable and exists only fleetingly in fresh garlic after being cut or crushed.
Other compounds that may contribute to garlic’s health advantages include diallyl disulfide and s-allyl cysteine.
These sulfur compounds from garlic are absorbed into the body through the digestive tract and subsequently circulate throughout the entire system, exerting potent biological effects.
2. Garlic can help protect against illness, including the common cold
According to research conducted in 2016, there is evidence to support the idea that aged garlic extract (AGE) can enhance the immune system.
During the cold and flu season, individuals who supplemented with AGE for three months reported experiencing milder symptoms and missed fewer days of school or work compared to those who did not take the extract.
Moreover, other studies indicate that the compounds found in garlic may possess antiviral properties. Along with boosting the immune system, garlic’s components might aid in preventing viruses from entering host cells or replicating within them.
3. Can reduce blood pressure
As per the World Health Organization (WHO), cardiovascular diseases, such as heart attacks and strokes, account for more fatalities than almost any other medical condition.
One crucial factor that can contribute to these diseases is high blood pressure, also known as hypertension.
In a 2020 meta-analysis of various studies, it was observed that garlic supplements can effectively lower blood pressure in individuals with hypertension. This reduction in blood pressure was associated with a 16–40% decrease in the risk of experiencing cardiovascular events.
Moreover, the analysis highlighted that garlic’s impact on blood pressure was comparable to certain blood pressure medications, but with the added benefit of fewer side effects.
A 2019 review indicated that allicin, a compound found in garlic, might play a role in limiting the production of angiotensin II, a hormone known to raise blood pressure. Additionally, garlic may promote relaxation in blood vessels, facilitating smoother blood flow.
4. Garlic is highly nutritious but has very few calories
In terms of nutritional value, garlic proves to be highly nutritious, providing a wealth of benefits calorie for calorie.
A mere single clove of garlic, weighing around 3 grams, contains approximately 4.5 calories, 0.2 grams of protein, and 1 gram of carbohydrates.
What makes garlic especially valuable is its rich content of essential nutrients, including:
Manganese
Vitamin B6
Vitamin C
Selenium
Fiber
5. Garlic improves cholesterol levels, which may lower the risk of heart disease
Based on a research review from 2018, it is indicated that garlic may have the potential to lower total cholesterol and LDL (bad) cholesterol levels. The authors of the review suggest that individuals with high cholesterol consider incorporating more garlic into their diets. However, they also caution that further research is necessary to validate these findings conclusively.
Another study conducted in 2016 found that taking garlic supplements for a period of more than 2 months could result in a reduction of LDL cholesterol by up to 10%. This effect was observed in individuals with slightly elevated cholesterol levels.
However, it’s worth noting that garlic does not appear to have a similar impact on triglyceride levels, which are another significant risk factor for heart disease. While garlic shows promise in managing cholesterol levels, its influence on triglycerides seems to be limited. Further investigations are required to gain a comprehensive understanding of garlic’s effects on heart health.
6. Garlic may help you live longer
Proving the direct effects of garlic on human longevity is a challenging task.
However, considering the positive impact of garlic on crucial risk factors like blood pressure, it stands to reason that garlic consumption could potentially contribute to a longer life.
A Chinese study from 2019 revealed that older adults who consumed garlic at least once a week lived longer compared to those who consumed it less frequently.
Moreover, garlic’s ability to offer protection against infectious diseases is of great significance. Such diseases are often leading causes of death, particularly among older adults or individuals with weakened immune systems. By bolstering the body’s defenses, garlic may play a role in promoting longevity and overall health.
7. Garlic is abundant in antioxidants, which have the potential to aid in the prevention of Alzheimer’s disease and dementia.
The aging process and cognitive decline are partly influenced by oxidative damage caused by free radicals.
However, garlic offers a valuable source of antioxidants that can fortify your body’s defense mechanisms against oxidative damage. Studies indicate that these antioxidants may play a significant role in reducing oxidative stress and lowering the risk of diseases associated with aging, such as Alzheimer’s disease, which is the most prevalent form of dementia.
Animal studies have suggested that allicin, a compound found in garlic, might contribute to protecting against cognitive decline. However, further research involving human subjects is necessary to gain a comprehensive understanding of its potential benefits.
Additionally, some studies have directly linked garlic supplements to potential benefits for individuals with Alzheimer’s disease. Although more research is required, these findings hint at the promising impact of garlic in supporting cognitive health.
8. Garlic supplements may improve your athletic performance
Garlic has a long history as one of the earliest “performance-enhancing” substances.
In ancient times, civilizations utilized garlic to combat fatigue and enhance the work capacity of laborers. Even Olympic athletes in ancient Greece consumed garlic to boost their performance.
While rodent studies have demonstrated that garlic can improve exercise performance, there have been limited human studies in this area.
A recent study looked into the impact of garlic on cyclists’ performance during a 40-km time trial and found that it didn’t result in significant improvements. However, the study did suggest that garlic might help in reducing exercise-related oxidative stress and muscle damage.
Furthermore, a small study from 2015 indicated that garlic supplements could potentially enhance oxygen capacity during exercise. Nevertheless, more extensive research is necessary to validate and understand this potential benefit further.
9. Garlic may improve bone health
In recent times, several studies have explored the impact of garlic on bone health, particularly in postmenopausal women.
One clinical trial conducted in 2017, and published in a trusted source, revealed that garlic has the potential to lower oxidative stress, which is a leading cause of osteoporosis. The participants in the trial consumed garlic tablets equivalent to approximately 2 grams of fresh garlic daily.
Similarly, a study from 2018 demonstrated that a 12-week intake of garlic supplements (1 gram per day) led to reduced pain in women experiencing knee osteoarthritis and dealing with obesity or being overweight. These findings indicate that garlic could offer promising benefits for bone health and joint-related issues in women.
10. Garlic is easy to include in your diet and adds flavor
Although not directly related to health benefits, the versatility of garlic in culinary applications remains highly significant.
Garlic effortlessly integrates into your current diet, enhancing the flavors of various savory dishes, especially soups and sauces. Its robust taste can elevate the profile of otherwise bland recipes, adding a delightful punch.
Garlic is available in different forms, including whole cloves, smooth pastes, powders, and various supplements like garlic extract and garlic oil.
One popular method to incorporate garlic is by using a garlic press to crush a few cloves of fresh garlic and then mixing it with extra virgin olive oil and a pinch of salt. This simple and nutritious combination serves as a wonderful salad dressing, showcasing the adaptability of garlic in everyday cooking.