Are you looking for a simple way to boost your health and well-being? Look no further than garlic! This versatile herb has been used for centuries as a natural remedy with several medicinal properties and modern research has confirmed its therapeutic effects.
Rich in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorous, copper, and manganese, garlic offers a wide range of health benefits.
In this article, we'll explore garlic's top 8 scientifically proven health benefits, such as reducing the risks of coronary artery disease while improving cardiovascular health, boosting immunity, optimizing blood pressure, reducing inflammation, enhancing brain function, and reducing your risk of gastrointestinal tract cancers, including gastric, colorectal, and to some extent esophageal cancers.
Studies have found that garlic compounds such as allicin exhibit broad-spectrum antimicrobial activity against gram-positive and -negative bacteria, including multidrug-resistant ones.
Garlic is truly a superfood with numerous beneficial effects that can help you feel your best. Plus, with its delicious flavor and versatility in cooking, adding more garlic to your diet is easy and enjoyable.
So if you're ready to take control of your health naturally, read on to discover all the fantastic therapeutic effects of garlic on your body!
Key Takeaways
- Garlic offers a wide range of health benefits, such as reducing blood pressure and cholesterol levels, boosting the immune system, preventing certain types of cancer, reducing inflammation, improving brain and skin health, and aiding in detoxification.
- It is recommended to incorporate garlic into meals as a seasoning or as garlic paste
- Fresh garlic is preferred over garlic supplements due to its superior health benefits. Crushing or chopping garlic enhances its flavor and releases beneficial compounds.
Cardiovascular Health
If you want to keep your cardiovascular health in check, garlic is a must-have ingredient in your diet! Garlic has been proven effective against cardiovascular diseases such as coronary artery disease by reducing blood pressure and cholesterol levels.
- The effects of garlic on cardiovascular diseases have been extensively investigated since the 1960s. Raw garlic became an object of investigation as it became apparent that most people who regularly consumed large amounts of garlic had low cholesterol levels.
- Aged garlic extract, made by fermenting garlic, has shown therapeutic effects on patients with heart disease. Studies have found that aged garlic extract can reduce arterial stiffness while improving arterial elasticity.
- Multiple studies have observed the effects of garlic on blood fluidity and fibrinolytic activity and noticed an improvement in blood fluidity producing an increase in capillary perfusion, benefiting people with coronary heart disease, hypertensive patients and Type 2 diabetes patients with high risk of cardiovascular diseases.
- Another randomized double-blind controlled clinical trial demonstrated that 2400 mg Aged Garlic Extract AGE per day for 52 weeks decreased low attenuation plaque in coronary arteries of patients with metabolic syndrome, but no significant effect on lipoprotein levels was highlighted.
- Clinical trials have shown that garlic can reduce blood pressure by up to 10%, which may help reduce systolic and diastolic blood pressure in hypertensive patients.
- A randomised, double-blind, placebo-controlled trial evaluating the garlic supplement effects on some serum biomarkers of oxidative stress and quality of life in women with rheumatoid Arthritis (RA) found that garlic supplementation for 8 weeks resulted in significant improvements in oxidative stress, Health Assessment Questionnaire (HAQ) in women with RA.
- Studies have shown that consuming just one clove of garlic per day can decrease LDL cholesterol levels by up to 10%. This is also good news for patients with Type 2 diabetes with a high risk of cardiovascular diseases.
- Garlic's role in better diabetic control in type 2 diabetes patients has been extensively studied and believed to be effective. More studies are underway.
High blood pressure is a significant risk factor for cardiovascular diseases such as stroke and heart attack. You can significantly lower this risk and improve your overall heart health by including garlic in your diet.
Garlic may also help protect against cardiovascular disease by improving blood sugar levels and reducing high blood pressure. Another study suggests that garlic may be a good addition in the management of diabetes and hyperglycemia in patients.
In addition to lowering blood pressure, garlic has also been found to lower cholesterol levels. High levels of "bad" cholesterol or LDL Cholesterol (LDL) increase the risk of developing heart disease, especially in hyperlipidemic patients.
For lasting benefits, alongside garlic consumption, regular exercise and eating a whole food plant-based diet are essential for lowering your risk of heart disease, diabetes mellitus, hypertension, and maintaining a healthy lifestyle.
Boosts Immune System
Garlic contains antimicrobial properties that help fight viral infections and other illnesses. This is due to allicin, a sulfur-containing compound found in raw garlic, which has been shown to improve immune function. In addition to its ability to boost the immune system, garlic may also have potential benefits for preventing chronic disease. The antioxidant properties of garlic may also help protect against oxidative damage in the body, which has been linked to several chronic diseases.
- Garlic is known to enhance the immune system, with studies showing that regular consumption of garlic can reduce the risk of catching a cold by up to 63%.
- Few controlled trails have found that garlic consumption has been linked significant decrease in serum fructosamine and glycated hemoglobin, thus benefiting diabetic patients and people at the risk of fatty liver disease.
- While an epidemiological study suggested an association between increased garlic consumption and reduced H. pylori infection
- A prospective non-randomized pilot study conducted on patients with venous ulcers using a herbal ointment that contained garlic. The results showed that the ointment had properties that reduced redness, promoted healing of the skin, reduced swelling, and decreased the size of the venous ulcers after seven weeks of treatment.
- In a clinical trial, when patients with chronic hepatitis took three to six capsules per day of DDB plus GO for six weeks, it lowered the levels of ALT (a liver enzyme) in their blood and improved their overall condition.
To reap these health benefits, consuming at least one clove of fresh garlic per day is recommended. You can incorporate it into your cooking as garlic paste, chopped or crushed garlic, or even eat it raw for maximum benefit.
If you're not used to eating raw garlic, start with small amounts and gradually increase over time.
With its immune-boosting properties and potential health benefits for preventing chronic disease, adding more garlic to your diet could be a simple yet effective way to support your overall health and well-being.
Anti-Inflammatory Effects
You can experience relief from inflammation by incorporating garlic into your diet. Garlic is known for its anti-inflammatory properties that help reduce swelling and pain.Chronic inflammation has been linked to various health issues, including cardiovascular risks and diseases. Garlic's ability to lower inflammation levels may also benefit heart health by reducing blood pressure and improving blood vessel function.
As an inducible factor of garlic, allicin, makes it a valuable ingredient known for its positive impact on overall well-being.
- The bioavailability of garlic compound allicin, have been shown to inhibit pro-inflammatory cytokines that play a role in chronic inflammation.
- Studies have shown that regularly consuming garlic can help decrease serum cholesterol levels, crucial in maintaining a healthy cardiovascular system, thus benefiting hyperlipidemic patients and hypertensive patients.
Incorporating garlic into your daily meals can be an easy way to reap the benefits of this fantastic herb. You can add it to your soups, sauces, stir-fries or even roast it with your vegetables.
You can easily include garlic in your diet with Sampoorna Ahara's range of goodies with garlic - snacks, breads, spreads and even recipes.
Whichever way you choose to consume it, adding garlic to your diet could provide numerous health benefits beyond just its delicious flavor.
Brain Function
Did you know that incorporating garlic into your diet can boost brain function? In addition to its heart-healthy benefits, studies have shown that consuming garlic may also improve brain health by increasing blood flow to the brain and protecting against neurodegenerative diseases.
Most of these benefits can be attributed to its anti-oxidation, anti-inflammation, anti-obesity, hepatoprotection, hypolipidemia, anti-cancer, anti-allergy, immunomodulation, nephroprotection, cardiovascular protection, and neuroprotection.
- Studies have found that health benefits of garlic likely arise from a wide variety of components, possibly working synergistically. Garlic and garlic extracts, especially aged garlic extracts (AGEs), are rich in bioactive compounds, with potent anti-inflammatory, antioxidant and neuroprotective activities.
- Further human studies have found that garlic extracts provide the benefit of a multitarget strategy, targeting different biochemical locations in the human brain, as opposed to an individual action, as with most medications used to treat AD.
Garlic contains antioxidant activities that protect against oxidative damage, which is a major contributor to age-related diseases such as Alzheimer's and Parkinson's.
Furthermore, garlic has anti-inflammatory properties that also play a role in reducing the risk of neurological disorders.
Skin Health
Improving your skin's health can be as easy as adding a clove or two of garlic to your favorite dishes. Garlic has been found to have numerous benefits for the skin, including its ability to prevent and treat dermatitis caused by garlic consumption.
This condition is characterized by redness, itching, and swelling of the skin, which can be uncomfortable and unsightly.
Garlic contains anti-inflammatory properties that help reduce inflammation in the body, including on the skin. This makes it an effective treatment for conditions such as acne, eczema, and psoriasis.
Additionally, garlic contains allicin - a sulfur-containing compound that has been shown to have antioxidant properties. These antioxidants help protect the skin from damage caused by free radicals that are known to contribute to premature aging.
- An analysis of studies have revealed that oral administration of garlic is effective on immunologic properties, cutaneous microcirculation, protection against UVB and cancer treatment. Additionally, topical application of garlic extract can potentially be effective on psoriasis, alopecia areata, keloid scar, wound healing, cutaneous corn, viral and fungal infection, leishmaniasis, skin aging and rejuvenation.
Garlic also contains superoxide dismutase - an enzyme that helps protect cells from oxidative stress. Oxidative stress is a chemical process in which free radicals damage cells by stealing electrons from them. This can lead to various diseases such as cardiovascular disease, cancer, and Alzheimer's disease.
By incorporating garlic into your diet regularly you will be protecting your body against these diseases while simultaneously improving the appearance of your skin thanks to its many beneficial compounds.
Cancer Prevention
Now that you know how garlic can benefit your skin, let's talk about something even more important: cancer prevention. Did you know that garlic has been shown to have anticancer properties? This is likely due to the beneficial effects of the sulfur compounds found in garlic, which have been shown to inhibit tumor growth and induce cell death in cancer cells.
- Epidemiological Studies of garlic provide variable evidence for cancer preventive activities of garlic, onions, and related Allium vegetables, with stronger evidence for prevention of cancers of the gastrointestinal tract, including gastric cancer, colorectal cancer, and to some extent esophageal cancers.
- Few epidemiological studies and clinical trials of garlic have found a significant inverse relation between consumption of raw garlic or garlic components and lung cancer.
- In fact, a randomized intervention trial found that consuming raw or cooked garlic for at least five days a week was associated with a significant reduction in gastric cancer incidence.
- In another study, Both garlic and vitamin treatment such as vitamin supplementation showed favorable trends for decreased gastric cancer incidence and mortality.
- Research indicates that the consumption of aqueous garlic extract has been found to have positive effects on patients with benign prostate hyperplasia and prostate cancer.
While more research is needed to fully understand the extent of garlic's anticancer properties, incorporating cloves of garlic into your diet on a regular basis certainly can't hurt.
So why not add some chopped garlic to your rasam, sambars, dals, kurma, kuzhambu, soups or pasta sauce? At Sampoorna Ahara, we have over 200+ whole food plant-based recipes for you to chose from.
Your taste buds and your body will thank you!
Digestive Health
For better gut health, consuming garlic regularly can be a great addition to your diet. Garlic is known for its powerful sulfur-containing compound called allicin, which has been found to have anti-inflammatory properties that can help with various health conditions.
- Prevents Infection: Garlic has been shown to have antimicrobial effects that can help prevent infections in the digestive tract caused by harmful bacteria and viruses.
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Reduces Inflammation: The anti-inflammatory properties of garlic can also help reduce inflammation in the gut caused by conditions like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
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Improves Cardiovascular Health: Studies have found that regular consumption of garlic can improve cardiovascular health by reducing arterial stiffness and lowering blood pressure levels. This is important for maintaining good blood flow to the digestive organs and preventing issues like constipation and bloating.
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According to a fascinating study, the magical power of two garlic capsules taken twice daily for a whopping 7.3 years is undeniable! These little heroes are proven to boost your serum folate levels and work wonders for those suffering from gastric lesions and moderate folate deficiency.
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Multiple studies reveal that garlic consumption is one of the effective way to tackle urinary tract infection.
With its numerous benefits for digestive health, adding garlic to your daily routine could be a simple yet effective way to improve overall wellness.
Detoxification
Revitalize your body and feel refreshed with the natural detoxifying properties found in garlic.
- Garlic contains sulfur-containing compounds that play a crucial role in eliminating toxins from your body.
- These garlic compounds trigger enzymes that break down harmful substances into water-soluble compounds, making it easier for your body to flush them out through urine or sweat.
- Garlic's detoxification benefits do not stop there. It also has anti-inflammatory and antioxidant properties that protect your cells from damage caused by free radicals, reducing the risk of chronic diseases such as cardiovascular disease and cancer.
By incorporating garlic into your meals and following a whole food plant-based diet, you are giving your immune system a boost, enabling it to fight off infections and chronic lifestyle diseases more effectively.
Black Garlic
Clinical and preclinical studies on black garlic (BG) has revealed that it possesses various biological activities and pharmacological properties, having a protective effect in preventing different diseases.
The benefits of black garlic can be attributed to:
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Anti-oxidation: Black garlic exhibits properties that help reduce oxidative stress in the body.
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Anti-inflammation: It possesses anti-inflammatory properties, which can help combat inflammation-related conditions.
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Anti-obesity: Black garlic has shown potential in aiding weight management and addressing obesity-related concerns.
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Hepatoprotective: It has protective effects on the liver, promoting liver health and function.
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Hypolipidemic: Black garlic may help in lowering lipid levels, contributing to better cardiovascular health.
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Anti-cancer: Studies suggest that black garlic exhibits anti-cancer properties and may have a role in cancer prevention.
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Anti-allergy: It may possess properties that help alleviate allergy symptoms.
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Immunomodulatory: Black garlic has been found to modulate the immune system, potentially enhancing immune function.
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Nephroprotective: It shows potential in protecting the kidneys and supporting renal health.
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Cardiovascular protective: Black garlic may have cardiovascular benefits, such as maintaining healthy diastolic and systolic blood pressure levels and reducing the risk of cardiovascular diseases.
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Neuroprotective: It exhibits properties that could support brain health and protect against neurodegenerative conditions.
However, the therapeutic potential of black garlic is still being investigated through ongoing studies.
Cooking Tips
To enhance the flavor of your dishes with this aromatic ingredient, try these cooking tips when using garlic in your whole food plant-based recipes.
- When using garlic in your cooking, it's important to crush or chop it before adding it to your dish.
- This helps release the beneficial compounds within the garlic and enhances its flavor.
- Once you chop of crush garlic, let it sit for 10 mins before exposing it to heat.
- This makes the compound heat-stable and helps it retain its anti-cancer properties when cooked.
- Additionally, if you want a milder taste, remove the green sprout from the center of each clove before chopping.
Garlic is known for its potent anti-inflammatory properties and protective effects against chronic diseases like cancer and heart disease.
So don't be afraid to add extra cloves to your dishes for an added boost of flavor and health benefits!
If you're looking for easy ways to include garlic in your diet, we have a wide range of oil-free baked snacks, breaks, spreads, and free recipes with garlic that will give you the best of both worlds - health and taste. You can enjoy the effects of garlic without the adverse effects of processed and oily food on your health with a click of a button.
History and Folklore
Did you know that in ancient Egypt, garlic was worshipped and used as currency? Garlic has a rich history and folklore, from warding off evil spirits to being believed to enhance strength and courage.
Its use dates back over 5,000 years, with ancient civilizations like the Greeks, Romans, and Chinese using it for medicinal purposes.
Garlic is a member of the onion family and is grown in many parts of the world. It is typically grown from garlic bulbs, which are divided into individual garlic cloves.
Garlic has been studied extensively for its health benefits and has been found to have positive effects on several risk factors for heart disease. Consuming garlic may also lead to improvements in immune function due to its high content of vitamin B6.
Frequently Asked Questions
How many cloves per day is the recommended dosage for garlic?
For adults, the recommended amounts of garlic typically involve consuming 1 to 2 cloves a day of raw garlic, or taking one tablet of dried garlic powder (300 milligrams) two to three times daily.
Does the method of consumption (raw, cooked, supplements) affect the health benefits of garlic?
Whether you eat garlic raw or cooked, all forms provide health benefits. However, some studies suggest that raw garlic may have the most potent effects due to its active compounds being more concentrated.
Is there any evidence that garlic can improve athletic performance?
Ready to boost your athletic performance? Research suggests that garlic may help improve endurance, reduce fatigue and enhance oxygen utilization. While more studies are needed, adding garlic to your diet can't hurt!
How does garlic compare to other natural remedies for preventing and treating colds and flu?
Compared to other natural remedies, garlic has antiviral and antibacterial properties that may help prevent and treat colds and flu. Evidence suggests it can reduce the severity of symptoms and shorten the duration of illness.
Conclusion
Congratulations, now you know all about the top 8 proven health benefits of garlic! By incorporating this powerful herb into your diet, you can improve your cardiovascular health, reduce your risk of coronary artery disease, boost your immune system, reduce inflammation, enhance brain function, help curb your blood sugar levels and even promote healthy skin.
Garlic is one piece in the puzzle of healthy eating. To improve your health, it's important to look at and improve your diet as a whole and not rely only on a signal ingredient to work wonders. The effects of garlic are far reaching in helping lower your risk of and improve various health conditions, but is only effective if the rest of your diet is in place.
A healthy and balanced diet where you increase your consumption of whole plant foods and reduce your consumption or processed and animal-based foods is the way forward. In short, a whole food plant based diet. You can learn more about a whole food plant based diet and how to incorporate it in your life by downloading our free ebook - Whole Food Plant Based Diet - The Ultimate Beginner's Guide
In conclusion, whether you enjoy garlic for its yummy flavor or its many health benefits, it's clear that this herb has been highly regarded for a long time. From ancient stories to modern science, garlic has proven to be a powerful plant with healing properties.
So, go ahead and add some extra garlic to your meals - it's a great way to make them even more delicious and nutritious! Your body will thank you for it!
Next Steps
Congratulations! Now you know the benefits of garlic and the ways to incorporate garlic in your diet.
Looking to eat healthy? We can help.
- Book an online consultation with Dr. Achyuthan Eswar for a personalized medical consultation to prevent, treat and better manage lifestyle diseases through diet and lifestyle.
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- Get daily essentials to cook healthy meals at home.
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