Benefics of Garlic
Benefics of Garlic
Benefics of Garlic
com/blog/garlic-health-benefits/
What is Garlic?
Garlic has a high concentration of sulfur-containing compounds.
Thiosulfinates, which include allicin, are the main active components in
garlic. It also contains:
Ajoene, a garlic extract, prevents normal blood cells from fusing with HIV-
infected cells and inhibits HIV replication in infected cells. Ajoene may
prevent cell fusion by inactivating platelet integrins (a protein that causes
blood cells to fuse together) in the blood [17].
Diallyl disulfide disrupts the tumor cell cycle by activating the protein ERK.
SAMC, which increases tumor cell death by activating the protein JNK1 and
the enzyme caspase [37, 26, 25].
When exposed to UV rays, the urocanic acid in the skin changes, which
causes suppression of the immune system. Aged garlic extract lessens the
suppression of immune cells by decreasing the concentration of urocanic
acid in rats [46].
On the other hand, sulfur deficiency may play a role in hypertension. Allicin
is a sulfur compound in garlic that lowers blood pressure by increasing
hydrogen sulfide concentrations. Hydrogen sulfide relaxes blood vessels
(through nitric oxide) and prevents blood vessel constriction (by endothelin-
1) [62, 62, 63].
Garlic also prevents platelets from binding to proteins (fibrinogen) that form
blood clots and increase compounds (cAMP) that inhibit platelet formation
[66, 67].
Handling garlic during cooking, and topical application of garlic can cause
allergic skin rashes, burns, and blisters [88, 89, 45].
The mutations in the gene might cause structural changes in the TRPA1
protein, making it more sensitive to allicin. The TRPA1 protein is an allicin
receptor that triggers inflammation and a pain response when activated
[91, 92].
Dosage
For adults, the recommended amount is 4 grams (1 to 2 cloves) of raw
garlic, 300 mg dried garlic powder tablet 2 to 3 times or 7.2 grams of garlic
extract per day [87].
Preparations
Alliin, an amino acid containing sulfur, is broken down by the enzyme
alliinase and converted to allicin when raw garlic is chopped or crushed.
Allicin is an unstable compound that degrades quickly, so be sure to chop
your garlic right before use [93].
Cooked garlic is less potent than raw garlic because the enzymes that form
sulfur compounds are deactivated by heat [94, 87].
Black Garlic
Aged black garlic is a garlic preparation with a sweet and sour taste and no
strong odor.
Aged black garlic is produced by aging garlic at high temperature for two to
three weeks. It contains high levels of organic sulfur compounds like water-
soluble S-allyl cysteine and polyphenols.
Aged black garlic has stronger antioxidant effects than raw fresh garlic, but
lower anti-inflammatory, anticoagulation, anti-allergy, and immune effects
[95, 96].
Garlic Supplements
Garlic supplements are classified into four groups [79, 94]:
Supplement Reviews
While garlic oil supplements (affiliate link) can cause bad breath and an
upset stomach, they are relatively odorless compared to fresh raw garlic.
Aged garlic extract supplement (affiliate link) is more potent and efficient
than raw fresh garlic.
This section contains sponsored links, which means that we may receive a
small percentage of profit from your purchase, while the price remains the
same to you. The proceeds from your purchase support our research and
work. Thank you for your support.
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a medical condition.
Contents
What is Garlic?
Health Benefits of Garlic
Garlic Treats Infections
Garlic May Prevent and Help Treat Cancer
Garlic Prevents and Treats Skin and Hair Conditions
Garlic Improves Heart Health and Metabolic Syndrome
Garlic Detoxifies the Body
Garlic Improves Brain Functions
Side Effects and Precautions
Dosage
Preparations
Garlic Supplements
Supplement Reviews
Buy Garlic Oil
Joe Cohen won the genetic lottery of bad genes. As a kid, he suffered from inflammation, brain
fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly
understood in both conventional and alternative medicine.
Read More
Comments
Evidence Based
Garlic can make the vampires run away. But I think it’s a metaphor; a tale
started to make us eat this pungent but very healthy herb because garlic
can actually ward off various health problems, including cancer. And unlike
the vampire stories, health benefits of garlic have scientific evidence.
Table Of Contents
What is Garlic?
What Is The History Of Garlic?
Is Garlic Good For You?
What Are Garlic Nutritional Facts?
What Are The Health Benefits Of Garlic?
What Are The Benefits Of Garlic For Skin?
What Are The Benefits Of Garlic For Hair?
How To Incorporate Garlic Into Your Diet?
How To Use Garlic For Cooking/Eating?
Any Popular Garlic Recipes?
How To Select And Store Garlic?
Where To Buy Garlic?
What Are The Side Effects Of Garlic?
Who Should Avoid Garlic
FAQs
What is Garlic?
Image: iStock
Garlic is a bulbous herb vegetable. Its scientific name is Allium sativum and
is most commonly known as (lasun/lahsun) in Hindi, ‘Vellulli’ in
Telugu, ‘Poondu’ in Tamil, ‘Veluthulli’ in Malayalam, ‘Bellulli’ in Kannada,
‘Rasoon’ in Bengali, ‘Lasan’ in Gujarati, ‘Lasun’ in Marathi and ‘Lassan’ in
Punjabi. It is basically the edible bulb part of the lily plant and belongs to the
Allium family (1).
Kingdom Plantae
Clade Angiosperms
Clade Monocots
Order Asparagales
Family Amaryllidaceae
Subfamily Allioideae
Genus: Allium
Species: A. sativum
Some of the other veggies that belong to Allium family are onion, leek,
chives, shallots, and scallions. The average height and diameter of a garlic
bulb is about 2 inches and contains numerous cloves, and both the cloves
and bulb are enclosed in a paper-like sheath, which has white, off-white,
purple or pink hue. The cloves of garlic are firm and are covered in a thicker
paper-like sheath of the same color as the outer sheath. To use garlic, you
need to detach the cloves from the bulb and peel them. Garlic tastes
pungent and has a strong spicy smell. The pungent taste of garlic mellows
down when cooked and adds a nutty flavor to the food.
There are different types of garlic such as softneck garlic, silverskin garlic,
artichoke garlic, and hardneck garlic. Softneck garlic is the most common
type of garlic that you see in the market and has a soft stalk, papery skin
and creamy white in color. The outermost cloves of this garlic are larger in
size as compared to those closer to the center. Silver garlic has a pink hue
on its outer sheath and has a strong aroma. Artichoke garlic has a milder
flavor and has larger but fewer cloves. Sometimes the artichoke garlic has a
purple tint on its papery skin. However, it is the hardneck garlic that is
known for its purple outer sheath. It has a hard, woody stalk and there are
three types of hardneck garlic – rocambole garlic, porcelain garlic, and
purple stripe garlic (2).
Garlic mostly requires lower temperatures to grow, but there are reports
where garlic was found to have grown in warmer tropical regions. In fact,
garlic grows best in temperate regions and doesn’t thrive in too hot or too
cold regions. In India, Gujarat is the leading producer of garlic followed by
Orissa, Andhra Pradesh, Uttar Pradesh, and Tamil Nadu. Garlic requires
well drained loamy soil and is planted from August to November and is
harvested within 4 to 5 months. The garlic bulbs are then dried to increase
their shelf life (3).
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History Of Garlic
Garlic is one of the oldest crops. Garlic is mentioned in Indian and Egyptian
cultures about 5000 years ago, in Babylonian culture about 4500 years ago,
and in Chinese culture about 4000 years ago. The crop originated in
Central Asia and is referred to as “center of origin” and a wide range of
garlic varieties can be found here. In the early days, there were no specific
types of garlic. In fact, after garlic was cultivated in southern Europe in the
last 1000 years the softneck and hardneck garlic varieties started to get
noticed. Garlic is believed to have become popular as humans migrated to
various parts of the world. Today, each year about 10 million metric tons of
garlic is produced worldwide, China being the leading producer of garlic
with 66% garlic production (4),(5).
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Is Garlic Good For You?
So, how good is garlic for you? Garlic is rich in compounds like Allicin,
Sulphur, Zinc, and Calcium that have health benefits, beauty benefits as
well as antibiotic and antifungal properties. It is also a rich source of a
mineral known as selenium. Selenium is known to fight cancer and it works
with vitamin E in the body to boost antioxidant power. Garlic also acts as a
blood thinner due to its salicylate content. This enables proper blood flow
and enhances circulatory health.
Nowadays, garlic’s reputation as a medicinal herb is significantly growing.
This is because it has been confirmed by many researchers to be highly
effective in preventing and treating a wide range of health conditions (6). In
fact, for decades, garlic has been recommended by natural medicine
practitioners all over the world to be included in the daily diet because of its
many powerful effects on health. Now, before I tell you the various benefits
of garlic, let’s take a look at the nutrition facts of the herb below.
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Garlic Nutrition Facts
Garlic contains numerous vital nutrients – flavonoids, oligosaccharides,
alliin and allicin and also high levels of sulfur. Know here in detail, what is
the nutritional value of garlic (7)
Energy 149 Kcal 7.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
VITAMINS
Folates 3 µg 1%
Niacin 0.700 mg 4%
Riboflavin 0.110 mg 8%
Vitamin A 9 IU 1%
ELECTROLYTES
MINERALS
Calcium 181 mg 18 %
Magnesium 25 mg 6%
PHYTO-NUTRIENTS
Carotene-ß 5 µg –
Crypto-xanthin-ß 0 µg –
Lutein-zeaxanthin 16 µg –
This was about garlic nutritional benefits. Now, let’s find out how many
ways garlic can be beneficial for your health, skin, and hair.
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Health Benefits Of Garlic
Garlic health benefits are plentiful which include reversing heart disease,
improving the health of diabetics and also preventing and fighting various
forms of cancer. Here are some of the most profound garlic benefits that
are supported by studies.
1. Stabilizes Blood Pressure
Image: iStock
Image: iStock
Scientists have evidence that garlic can help prevent almost all
cardiovascular diseases. It helps to prevent cardiovascular diseases by
lowering bad cholesterol, lipid, and serum triglyceride increase antioxidant
activities, and decrease platelet aggregation. Garlic was also found to be
effective against atherosclerosis (9),(10).
Garlic Dose To Prevent Cardiovascular Diseases
Have a clove of raw garlic in the morning before your morning walk or
morning run to keep cardiovascular diseases miles away.
Image: iStock
An upset stomach or a broken digestive system can hamper your daily life.
So, if you are suffering from intestinal problems, you might want to
consume garlic. Garlic tends to differentiate between the good and bad gut
bacteria in the intestine and has an antibacterial effect on harmful
enterobacteria (13). Scientists have also found that garlic is effective
against H. pylori infections (14).
Garlic Dose For Relieving Intestinal Infection
Consume 1 raw garlic before breakfast with a glass of room temperature or
cold water.
7. Prevents Thromboembolism
Image: iStock
Clotting of blood to prevent excess blood loss is good but not when the
blood clots detach and are carried by the bloodstream to other vital organs
such as brain, lungs, kidney etc. Indian scientists experimented with garlic.
The participants were asked to consume 10 mg raw garlic every day before
breakfast for two months. The study concluded that garlic could be used to
prevent thromboembolism (16).
Garlic Dose For Preventing Thromboembolism
Consume 3 garlic cloves before breakfast every alternate day.
Image: iStock
Image: iStock
Heavy metals can kill you. And therefore it is best that you get rid of any
traces of heavy metal from your body. A study conducted on lab rats
showed that orally administering garlic helped reduce the levels of heavy
metal (23). Another study confirmed that pickled garlic was more effective in
lowering cadmium levels (24).
Garlic Dose For Lowering Heavy Metal
Consume pickled garlic to reduce or prevent heavy metal poisoning.
Image: iStock
Image: iStock
Garlic has been used for ages to treat common cold and asthma. A special
mustard garlic oil is massaged near the nose and on throat and lungs area
to help treat chest congestion. Now, scientists also have found evidence
that garlic can delay the hypersensitivity associated with asthma and also
help treat common cold (30),(31).
Garlic Dose For Treating Asthma And Common Cold
Heat mustard oil with garlic and massage your body with this oil for treating
cold. You can also consume 2-3 cloves of raw garlic to treat cold and
asthma. Make sure you talk to your doctor first.
Image: iStock
Image: iStock
It is impossible to believe, but garlic has also been found to help improve
eye health. Scientists have found that garlic reduces intraocular pressure
(36). The antimicrobial property of garlic is also effective against the
microbes causing eyesight threatening keratitis (37). Scientists have also
found that garlic juice can help prevent lead-induced apoptosis of the retinal
cells in rats (38).
Garlic Dose For Eye Health
Consume 3-4 cloves of raw garlic after breakfast to protect your eyes.
Allicin present in garlic has antimicrobial properties and helps kill oral
pathogens that are associated with dental caries and periodontitis (39).
Scientists have also experimented with garlic extract as mouthwash and
have found it to be an effective one (40). In fact, using toothpaste or
mouthwashes containing garlic extract can help prevent dental caries (41).
Garlic Dose For Oral Health
Chew one raw garlic clove every day if you are suffering from a
toothache or dental caries.
22. Improves Iron And Zinc Absorption
Both iron and zinc are important for proper functioning of various biological
processes. Garlic contains sulfur that positively influences the bioavailability
of both iron and zinc (42). Therefore, if you are iron or zinc deficient, you
must include garlic in your diet.
Garlic Dose For Improved Iron And Zinc Absorption
Consume 1-2 raw garlic cloves to increase iron and zinc absorption and
bioavailability.
Image: iStock
An excessive amount of fat deposition in the liver can be fatal. Garlic had
been found to be effective against non-alcoholic fatty liver. Scientists found
that S-allylmercaptocysteine (SAMC) helped ameliorate hepatic injury and
garlic oil’s antioxidative properties also helped protect against non-alcoholic
fatty liver (43),(44).
Garlic Dose For Ameliorating Fatty Liver
Add raw chopped 1-2 garlic cloves to spinach smoothie to help prevent fatty
liver.
24. Helps You Live Longer
It is clear from all the above garlic benefits that consuming garlic can help
improve your health by protecting your vital organs and cell functions. This
way, garlic can help increase longevity (45).
Garlic Dose For Long Life
Consume 2 garlic cloves per day for long and healthy life.
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Benefits Of Garlic For Skin
The garlic benefits for skin are explained in greater detail below. Know how
to apply garlic on face and skin for good results.
Image: iStock
Image: iStock
29. Eczema
Image: iStock
Dry, itchy, flaky, rough, and inflamed skin is known as eczema. It is caused
due to inflammation triggered by an allergic reaction. Garlic has anti-
inflammatory properties and thus believed to be effective against eczema.
But there is no solid scientific backing this theory. So, talk to your doctor
before consuming garlic to reduce symptoms of eczema.
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Benefits Of Garlic For Hair
Ever thought of what are the uses of garlic for hair. But hey, even
consuming raw garlic can have benefits for your hair – they can improve
hair health and appearance.
Image: iStock
Hair loss is a serious problem these days. Pollution, impure water, bad
eating habits, stress etc. all add up to rapid hair loss. Scientists have found
that garlic gel, along with betamethasone valerate can help prevent hair
loss (49).
How To Use Garlic To Prevent Hair Loss
Consume 1 raw garlic clove with a spinach smoothie. Also, add lots of garlic
in cooked fish to prevent hair loss.
So, those were the 31 garlic benefits for health, hair, and skin. Now, let me
tell you how you can incorporate garlic into your daily diet.
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How To Incorporate Garlic Into Your Diet?
You can consume a clove of raw garlic to treat all your health
problems.
Add garlic to your food – pasta, bread, curries, casserole, salads,
soups, dal, stews etc.
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Best Ways to Use Garlic
The best way to use garlic to get rid of all health, skin, and hair problems is
to eat it raw. Cooking it – boiling, frying, roasting etc. destroys it healing
properties. So, start by taking a small piece of raw garlic and gulping it
down with a glass of water in the morning. Then start consuming half a
garlic and finally, chew a whole clove of raw garlic and wash it down with
water. But you can also use it in other cooked food recipes. Here are a few
garlic recipes for you.
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Garlic Recipes
If you want to reap the healing power of this wonder herb, try adding it to
some of your favorite recipes. Here are a few delicious recipes using garlic
to try so you can enjoy all of their health-promoting benefits of garlic
everyday.
Image: iStock
Ingredients
1. Preheat the oven to 350 degrees F and lightly grease the baking tray.
2. In a bowl mix olive oil and minced garlic.
3. In another bowl mix breadcrumbs, cheese, dried basil, and black
pepper.
4. Dip the chicken in oil and garlic mixture and then coat it with the
breadcrumb.
5. Place the chicken breasts on the baking tray and bake for 30 minutes.
2. Roasted Garlic Sweet Potato Soup
Image: iStock
Ingredients
1. Spray the baking tray with cooking oil and toss in the sweet potato and
onion.
2. Remove the thin papery skin of the garlic bulb and chop off the top and
wrap it in a foil.
3. Toss it into the baking tray and bake the veggies for 30 minutes at 350
degrees F.
4. Let it cool for 15 minutes and take out the garlic bulb.
5. Now, gently squeeze out the soft garlic cloves into a blender.
6. Add dried thyme, chicken broth, black pepper, olive oil, and parsley to
the blender and blend until it becomes smooth.
7. Transfer this into a saucepan and add the baked onions and sweet
potatoes.
8. Use a hand blender to blend the onions and sweet potato.
9. Stir and cook for 5 minutes more.
3. Garlic Basil Pesto
Image: iStock
Ingredients
2 cloves of garlic
2 cups fresh basil leaves
¼ cup pine nuts
½ cup grated pecorino cheese
⅔ cup extra virgin olive oil
¼ teaspoon black pepper
Salt to taste
How To Prepare
1. Process basil, pine nuts, and garlic until they are finely chopped.
2. Add a pinch of salt and pepper to season it.
3. Now, add the olive oil and pulse again until it becomes smooth.
4. Transfer it into a bowl and mix with grated cheese.
Yummy, aren’t they? So, go ahead and prepare the best food with garlic
and enjoy good health as well. But the next big question is how to select
and store garlic? Read on to find out.
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How To Select And Store Garlic?
To choose the best garlic, always hold the garlic in your hand to feel if it is
damp and soft. Reject it immediately. Select the ones that are plump, firm,
and light. If you like garlic and use it on a regular basis, choose garlic that
has larger clove as peeling so many cloves can be very tiring. A trick to peel
garlic quickly is to dry it in the sun for a day and then transferring it into a
steel bowl, cover it with a plate and shake it vigorously. This will magically
peel off all the garlic in just a minute.
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Where To Buy Garlic?
The best place to find fresh and unadulterated garlic is the local farmer’s
market. You can also buy garlic in supermarkets and online stores too.
It is clear that garlic has many benefits but can it cause any harm if taken in
excess quantities or when people with certain conditions take it? Let’s find
out in the next section.
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Potential Raw Garlic Side Effects
Garlic benefits and uses are well known. But, the side effects of eating raw
garlic can’t be overlooked. Check out what are they.
Bad Odor
Consuming raw garlic can make you stink as it has a strong and pungent
odor.
Gastritis Issues
Too much garlic can irritate the stomach lining and cause gastritis issues.
Body Heating
Consuming too many garlic cloves can lead to heating up of your body,
which can cause too much sweating.
Triggers Migraine
Garlic can trigger a migraine. So, if you suffer from a migraine, avoid
consuming excessive raw garlic.
Effects Eyesight
If you consume garlic in excess, it can affect your eyesight. Hyphema or
bleeding inside the eye is found in those who consume too much garlic.
Skin Irritation
Too much garlic can cause allergic reactions leading to skin rashes,
reddening of the skin, and flaky and itchy skin.
Aggravates Vaginal Infection
Garlic in mild doses can help prevent vaginal infections but in larger doses
can aggravate the vaginal infection.
Liver Damage
Excess garlic can be toxic and to remove the toxins the liver has to work
extra. This may finally damage your liver.
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Who Should Avoid Garlic
Pregnant women.
If you are allergic to garlic.
If you are suffering from a stomach ulcer, IBS, IBD or just underwent
intestinal surgery.
If your doctor doesn’t allow you to take garlic.
So, those were the benefits and facts about garlic. Always consult a doctor
before adding garlic to your diet for a certain condition. Avoid overdosing
yourself with garlic. Having said that, garlic in limited quantities can help
you treat most of the health problems and must be consumed daily for best
results. Take care!
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Expert’s Answers For Readers’ Questions
Is there any benefit to removing the core of a garlic clove?
Chew parsley or mint right after consuming raw garlic to get rid of garlic’s
pungent odor.
Garlic can help repel the mosquitoes and so, you may consume it to
prevent getting bitten by fleas.
How many cloves of garlic should a person eat per day?
No. Unless you want to feel how it feels like to be a grass-eating animal!
You get enough antioxidants from the clove, why would you want to eat the
tasteless and papery skin?
Eating raw garlic in the morning can help reduce the risk of diabetes,
cancer, obesity, premature aging, hypertension, high blood glucose levels
hair fall, and can help you avoid skin problems.
Garlic and honey are both rich in antioxidants and have antimicrobial
properties. So, consuming them in moderation will help you ward off various
bacterial, fungal, and viral infections, help prevent throat infections, aid
weight loss etc.
No. Do not use garlic directly on your acne as it may irritate your skin and
aggravate the acne.
Garlic helps to flush out the toxins and helps to make your skin acne-free
and also helps to reduce marks.
Consuming garlic paste will help to scavenge the harmful oxygen radicals
and treat all your skin problems. However, we do not recommend you to
apply garlic paste on skin without consulting a skin specialist.
You can take black garlic supplements to boost your immunity, improve
skin, hair, and memory.
Garlic sopa will help prevent any skin infections and also protects against
acne.
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Recommended Articles:
5 Side Effects Of Garlic You Should Be Aware Of
17 Best Benefits Of Garlic Oil For Skin And Health
10 Amazing Health Benefits Of Garlic Juice
10 Amazing Health Benefits Of Garlic Salt
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