The Benefits of Garlic.
Garlic is a popular ingredient in many cuisines, but it also has a long history of medicinal use. Garlic contains compounds that have various health benefits, such as fighting infections, lowering blood pressure, and preventing cancer. In this article, we will explore some of the evidence-based health benefits of garlic and how to include it in your diet. Garlic and its active compounds Garlic belongs to the onion family and is closely related to leeks, shallots, and chives. Each bulb of garlic consists of several cloves that can be peeled and chopped, crushed, or eaten whole. When garlic is cut or crushed, it releases a compound called allicin, which is responsible for its distinctive smell and taste. Allicin is also the main active ingredient in garlic that has medicinal properties. Allicin is unstable and quickly breaks down into other sulfur-containing compounds, such as diallyl disulfide and s-allyl cysteine. These compounds can enter the bloodstream and travel throughout the body, exerting various biological effects. Some of the health benefits of garlic are attributed to these compounds, while others may be due to other nutrients and antioxidants present in garlic. Garlic and immunity One of the most well-known health benefits of garlic is its ability to boost the immune system and help fight off infections. Garlic has antibacterial, antiviral, antifungal, and anti-parasitic properties that can help prevent and treat various illnesses. A study from 2016 found that taking aged garlic extract (AGE) supplements for three months during the cold and flu season reduced the severity and duration of symptoms and the number of days missed from work or school compared to a placebo. Another study from 2012 found that taking garlic supplements for 12 weeks reduced the incidence of colds by 63% and the duration of colds by 70% compared to a placebo. Garlic may also help prevent more serious infections, such as pneumonia, tuberculosis, and sepsis. A review from 2015 found that garlic extracts had inhibitory effects against various bacteria, including Staphylococcus aureus, Escherichia coli, Pseudomonas aeruginosa, and Mycobacterium tuberculosis. Garlic may also enhance the activity of some antibiotics and reduce the risk of antibiotic resistance. Garlic and cardiovascular health Another major health benefit of garlic is its positive effect on cardiovascular health. Garlic can help lower blood pressure, cholesterol, and triglyceride levels, which are risk factors for heart disease and stroke. A meta-analysis from 2016 found that taking garlic supplements significantly reduced systolic and diastolic blood pressure by an average of 3.75 mmHg and 3.39 mmHg, respectively. The effect was more pronounced in people with hypertension than in those with normal blood pressure. Garlic may lower blood pressure by relaxing the blood vessels and preventing the formation of blood clots. A meta-analysis from 2013 found that taking garlic supplements significantly reduced total cholesterol by an average of 0.28 mmol/L (10.82 mg/dL) and LDL (bad) cholesterol by an average of 0.16 mmol/L (6.18 mg/dL). The effect was more evident in people with high cholesterol than in those with normal cholesterol levels. Garlic may lower cholesterol by inhibiting the synthesis of cholesterol in the liver and increasing the excretion of cholesterol in the bile. Garlic may also have anti-inflammatory, antioxidant, and anti-atherosclerotic effects that can protect the blood vessels from damage and prevent plaque buildup . A study from 2016 found that taking AGE supplements for one year reduced the progression of coronary artery calcification (a marker of atherosclerosis) by 80% compared to a placebo in people with metabolic syndrome. Garlic and cancer prevention Garlic may also have some potential benefits for cancer prevention. Garlic contains phytochemicals that can modulate various cellular processes involved in carcinogenesis, such as DNA repair, cell cycle regulation, apoptosis (programmed cell death), angiogenesis (blood vessel formation), invasion, and metastasis. A meta-analysis from 2019 found that higher intake of garlic was associated with a lower risk of colorectal cancer by 10% and gastric cancer by 22%. The protective effect was stronger for raw garlic than for cooked or processed garlic. Another meta-analysis from 2014 found that higher intake of garlic was associated with a lower risk of prostate cancer by 21%. However, the evidence for garlic’s role in cancer prevention is still limited and inconsistent. More studies are needed to determine the optimal dose, duration, and type of garlic intake for different types of cancer and populations. How to include garlic in your diet Garlic is a versatile ingredient that can be added to various dishes, such as soups, stews, sauces, salads, stir-fries, and roasts. You can also eat raw garlic cloves or take garlic supplements in the form of capsules, tablets, oils, or extracts. The amount of garlic you need to consume to obtain its health benefits may vary depending on the type and preparation of garlic. Generally, one clove of fresh garlic contains about 5 mg of allicin, which is equivalent to 4 mg of AGE or 650 mg of garlic powder. Some studies have used doses ranging from 600 mg to 1.2 g of AGE per day or 2 to 5 g of fresh garlic per day . However, there is no official recommendation for the optimal intake of garlic for health purposes. You may need to consult your doctor before taking garlic supplements, especially if you have any medical conditions or are taking any medications. Garlic may interact with some drugs, such as blood thinners, antihypertensives, antidiabetics, and antiretrovirals. Garlic may also cause some side effects, such as bad breath, body odor, nausea, heartburn, gas, diarrhea, and allergic reactions. These side effects may be more common or severe with raw garlic than with cooked or processed garlic. To reduce the odor of garlic, you can chew parsley, mint, or fennel seeds after eating it or drink milk before or during garlic consumption. Summary Garlic is a natural remedy that has been used for centuries for various health conditions. Garlic contains compounds that have antibacterial, antiviral, antifungal, anti-inflammatory, antioxidant, and anticancer properties. Garlic may help boost the immune system, lower blood pressure and cholesterol levels, prevent atherosclerosis and plaque buildup in the arteries, and reduce the risk of some types of cancer. Garlic can be consumed in different forms, such as fresh, cooked, or processed. However, more research is needed to establish the optimal dose and duration of garlic intake for different health outcomes. Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Consult with a healthcare professional before starting any new exercise or diet regimen.
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AuthorHorace Ward ArchivesCategories |