When one thinks of Garlic, the first connection often made is its distinct spice that adds depth and flavor to dishes. However, Garlic is much more than just a kitchen staple. It has been used for centuries not just for its culinary attributes but also for its medicinal properties. The benefits of Garlic extend far beyond its culinary uses and explore into health.
Garlic is in Allium family and is a close relative of onions, shallots, and leeks. It is native to Central Asia and Northeastern Iran but has been found worldwide. Garlic has been revered for its flavor and therapeutic properties from the ancient Egyptians to the Greeks, Romans, and Chinese.
Garlic is rich in flavor and has been used as an antibiotic and pharmacy product for typhus, cholera, influenza, and dysentery epidemics for a long time. However, the benefits of Garlic have also been backed by modern science.
Nutritional facts of Garlic
A single clove of Garlic might be small but packed with essential nutrients. It provides a reasonable amount of manganese, vitamin B6, Vitamin C, selenium, and fiber. According to the U.S. Department of Agriculture (USDA) FoodData Central, a hundred grams of Garlic contains 148 kcal calories, 6.32 g protein, 0.5 g lipid, 32.86 g carbohydrates, and different minerals and vitamins. Despite its rich nutrient profile, Garlic is low in calories.
Moreover, Garlic contains various bioactive compounds known for their antioxidant properties.
| Name | Amount |
| Energy | 148 kcal |
| Protein | 6.32 g |
| Total lipid (fat) | 0.5 g |
| Carbohydrate | 32.86 g |
| Fiber | 2.1 g |
| Sugar | 0.99 g |
| Calcium | 180 mg |
| Iron | 1.69 mg |
| Magnesium | 25 mg |
| Phosphorus | 152 mg |
| Sodium | 248 mg |
| Zinc | 1.15 mg |
| Copper | 0.297 mg |
| Selenium | 14.1 mg |
| Potassium | 399 mg |
| Vitamin C | 24.8 mg |
| Thiamin | 0.179 mg |
| Riboflavin | 0.104 g |
| Niacin | 0.661 mg |
| Vitamin B-6 | 1.166 mg |
| Folate total | 2 ug |
| Choline | 23.1 mg |
| Folate, food | 2 ug |
| Folate, DFE | 2 ug |
What makes Garlic unique?
Garlic is a unique spice containing various compounds present within it. The most important compound is Allicin, a sulfur-containing compound responsible for Garlic’s distinctive aroma and health benefits.
Potential Health Benefits of Garlic
People use Garlic to flavor dishes or as a spice to import tests into their foods. But, in ancient cultures, it was used as a medical treatment in Chinese, Egyptian, and Roman civilizations. Therefore, the benefits of Garlic were documented a long time ago. There are thousands of studies worldwide; scientists are exploring its medicinal properties and showing the health benefits of Garlic for the body.
Garlic contains many bioactive compounds such as allicin, alliin, ajoene, diallyl trisulfide, and diallyl disulfide. These bioactive compounds exhibit antioxidant, antimicrobial, anticancer, anti-inflammatory, cardiovascular protective, anti-diabetic, and anti-obesity properties.
A. Benefits of Garlic
1. The active compounds in garlic may reduce blood pressure.
High blood pressure is a reason for heart attacks and strokes. A study in Australia published in Maturitas Journal involved 50 patients with uncontrolled hypertension fed with aged garlic extract capsules daily for 12 weeks. The results showed aged garlic extract is superior to lowering blood pressure.
A review paper published in the Journal of Nutrition searched the publications on the effect of garlic on blood pressure. The medline database for randomized controlled trials was published between 1995 and 2013. This review suggests that garlic supplements have the potential to lower blood pressure.
2. Garlic may lower the cholesterol level
High cholesterol level is a risk factor for heart disease. There are bad (LDL) and good (HDL) cholesterol. Elevated LDL and low levels of HDL cholesterol can be severe health problems.
A published paper on Clinical Nutrition ESPEN concluded consumption of garlic extract in obese adults reduced the blood LDL concentration.
Another study published in Lipids in Health and Disease concluded that garlic powder tablets significantly affected HDL and LDL cholesterol. The study also concluded garlic might play an important role in hypercholesterolemia therapy.
3. Garlic may reduce blood clotting
Different studies have found that garlic can reduce the possibility of blood clotting. One study conducted in mouse mode and published in Food Science and Biotechnology concluded garlic powder has an anti-thrombotic effect.
4. Garlic has antimicrobial properties
Garlic contains antimicrobial properties, which means fighting against microorganisms such as bacteria, fungi, viruses, and other organisms. Studies have shown that allicin in garlic is antiviral, antifungal, and antibacterial, which means it can control/prevent viral, fungal, and bacterial infections.
5. Garlic may reduce the risk of Cancer
Different studies have concluded that garlic consumption may reduce cancer risk. One study published in BMJ assessed garlic supplements’ effect in preventing gastric Cancer. This study concluded H. pylori treatment with garlic supplement for seven years significantly reduced the risk of death due to gastric Cancer.
Another study in the mouse model published in the Journal of Inflammation Research concluded diallyl sulfide, a secondary metabolite from garlic, is strongly associated with the downregulation of fatty acid synthase in tumor tissues.
B. Garlic water benefits
Garlic water is made by steeping raw Garlic and maintaining most of the health benefits of raw Garlic, making it an excellent alternative for those who find the raw form too pungent. Garlic water may benefit cardiovascular health and regulate blood pressure and cholesterol levels. Moreover, garlic water may help improve skin health and contain antimicrobial properties.
C. Is Garlic good for your stomach?
Garlic has long been used as a digestive aid in traditional medicine. It may help to stimulate the digestive system, ensuring smooth functioning. Garlic may benefit various gastrointestinal issues such as indigestion and gastric ulcers. Similarly, recent research has pointed towards Garlic’s potential role in promoting gut health.
However, it is essential to note that excess consumption of Garlic can sometimes lead to some issues.
Can you eat too much Garlic?
While the benefits of garlice are numerous, it is crucial to understand that too much of anything can be harmful, and Garlic is no different. Eating too much Garlic can lead to adverse effects like heartburn, upset stomach, bad breath, and body odor.
More serious side effects can include bleeding disorders, as Garlic can thin the blood. The recommended dose of Garlic varies depending on the individual and the form of raw Garlic consumed. However, one to two cloves of raw Garlic per day is considered safe for most people.
Is eating raw garlic good for you?
The practice of eating raw Garlic has been around for centuries. But is it really good for you? The answer is a resounding yes.
Eating raw Garlic allows you to take full advantage of allicin, an important component in Garlic. Cooking or processing garlic can reduce the amount of allicin, so eating it raw ensures you get the maximum benefits.
However, consuming raw Garlic may not suit everyone; some people might find it hard to digest, leading to stomach discomfort or heartburn.
Summary
Garlic is a nutritious food with low calories and is rich in vitamins and manganese. It is cultivated worldwide and is an important flavoring component in our foods. Garlic contains many bioactive compounds such as allicin, alliin, ajoene, diallyl trisulfide, and diallyl disulfide. These bioactive compounds exhibit antioxidant, antimicrobial, anticancer, anti-inflammatory, cardiovascular protective, anti-diabetic, and anti-obesity properties. The benefits of Garlic should be considered in preparing our dietary plan.
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