Garlic is a staple ingredient in many diets. Fresh garlic and garlic powder are commonly used to spice up recipes such as pasta and meat dishes. It is also used medicinally to support immune system and heart health.
Thanks to its concentration of protective plant compounds, garlic reduces markers of inflammation, revs up the brain, and lowers the risk of chronic disease.
Here are the benefits of garlic on the body:
1. Anti-inflammatory and antioxidant compounds
Garlic is rich in compounds known to reduce inflammation. Although some types of inflammation are essential for keeping the body healthy and preventing disease, chronic or long-term inflammation is associated with several diseases, such as certain types of cancer and heart disease. Following a nutritious diet rich in foods known to fight chronic inflammation is an effective way to reduce the risk of certain health conditions and improve certain symptoms related to inflammatory disorders.
Garlic is loaded with anti-inflammatory substances called organosulfur compounds. Interestingly, the presence of anti-inflammatory compounds depends on the preparation method. For example, fresh garlic bulbs are rich in S-allyl-L-cysteine sulfoxide (alliin) and γ-glutamyl cysteine derivatives, while garlic powder contains diallyl disulfide (DADS) and alliin. Minced garlic is rich in dithiins, (EZ)-ajoene compounds and sulphide family compounds.
Studies show that garlic can help reduce inflammatory markers such as tumor necrosis factor alpha (TNF-α), C-reactive protein (CRP), and interleukin-6 (IL-6).3
A 2019 review of 16 studies found that susturo consumed daily in doses ranging from 12 to 3,600 mg/day significantly reduced blood levels of CRP, IL-6, and TNF compared to controls.
2. Reduces oxidative stress
Eating garlic may also help protect cells from oxidative damage, which occurs when molecules called reactive oxygen species (ROS) overwhelm the body’s antioxidant defenses. Studies show garlic products can help boost the body’s natural antioxidant defenses, while also reducing markers of oxidative stress.
A 2021 review of 12 studies demonstrated that garlic consumed in doses ranging from 80 to 4,000 mg/day increased total blood antioxidant capacity (TAC) as well as blood levels of the antioxidant enzyme superoxide dismutase (SOD) and reduced levels of by the oxidative stress marker malondialdehyde (MDA).
Therefore, regular consumption of garlic could regulate inflammation, reduce oxidative stress and improve the body’s antioxidant defenses.
3. Supports cognitive health
Eating garlic may support brain health by improving cognitive function and protecting against cognitive decline. Studies show that people who follow diets rich in garlic have lower rates of cognitive decline and impairment.
A 2019 study that included data on more than 27,000 elderly Chinese found that those who consumed garlic 5 or more times a week were less likely to be cognitively impaired and tended to live longer compared to people who rarely consumed garlic.
In addition, garlic supplements have been shown to improve attention and short-term memory. Antioxidant and anti-inflammatory compounds found in fresh and dried garlic may help reduce inflammation in the brain and protect against nerve cell degeneration, which may help support overall brain health and reduce the risk of cognitive decline.
4. Reduces the risk of chronic diseases
Adding garlic to your diet may help reduce the risk of several chronic diseases, including heart disease and certain types of cancer.
Atherosclerosis, the medical term for the buildup of plaque in the arteries, is the main underlying cause of heart disease. Eating garlic may help reduce the risk of heart disease by decreasing atherosclerosis. A 2021 study that included information on 4,329 Chinese adults found that compared to participants who ate raw garlic less than once a week, people who ate raw garlic once a week and two to three times a week had a 26% and 29% lower risk of carotid intima-media thickening. Carotid intima-media thickness (cIMT) is an early marker of atherosclerosis and is used to assess heart disease risk.
5. Reduces the occurrence of gastric and colorectal cancer
Compounds found in garlic, such as S-allyl cysteine and diallyl disulfide compounds, can inhibit the proliferation of cancer cells, protect cells from oxidative stress, and have a positive impact on the immune system, all of which may protect against certain types of cancer .
6. Supports immunity
Some people swear by garlic products like fire cider and garlic ginger shots when they’re not feeling well. Studies suggest that garlic has powerful antiviral, antibacterial, antioxidant and anti-inflammatory effects in the body, which may help support the immune system and reduce the risk of disease.
Compounds in garlic, such as allicin and diallyl sulfide, inhibit inflammatory proteins and improve immune cell activity. Additionally, garlic has been shown to have significant antiviral activity against pathogens that cause common illnesses such as respiratory infections and some types of influenza.
Studies have also found that garlic treatments can help prevent and reduce the symptoms of viral infections such as colds and flu. In fact, garlic is often used to treat colds, fevers, coughs, asthma, and respiratory infections in Asia, Europe, and Africa.
7. Liver health
Non-alcoholic fatty liver disease (NAFLD) is a common condition characterized by the accumulation of excess fat in the liver. NAFLD is one of the most common causes of liver disease in the US.
Weight loss and a healthy diet can help reduce the risk of NAFLD and improve the health of people with NAFLD. Eating garlic as part of a healthy diet can also help reduce the risk of liver disease.
A 2019 study of 24,106 men and women found that men who consumed raw garlic 4-6 times a week had up to a 34% reduced risk of developing fatty liver disease. But this association was not observed in women.
Studies have also shown that garlic powder supplements may help improve certain aspects of liver health, such as the liver damage markers alanine transaminase (ALT) and aspartate aminotransferase (AST), in people with NAFLD.
Garlic Nutritional Facts
When eaten in small doses, garlic does not contribute a significant amount of nutrients such as fiber, vitamins and minerals.
Calories: 13.4
Protein: < 1 gram (g)
Fat: < 1 g
Carbohydrates: 2.98 g
Fibre: < 1 g
Garlic provides small amounts of certain nutrients, such as vitamin C and potassium, but not enough to contribute significantly to your daily nutrient intake.
The risks of garlic consumption
When consumed in normal amounts, garlic is not associated with major health risks and is safe for most people, including pregnant and breastfeeding women.
Concentrated garlic supplements are not right for everyone. When taken in large doses, garlic may be unsafe for people at risk of bleeding, such as those taking blood-thinning medications and people with blood clotting disorders.
Ingesting large doses of garlic can also cause gastrointestinal symptoms, bad breath and body odor. Garlic should also be avoided by those with allergies to plants in the lily family, such as leeks, chives and tulips.
Garlic can burn the skin and lead to other problems such as skin inflammation.
Although garlic and garlic supplements have been used safely by pregnant and breastfeeding women, caution should be exercised when consuming large amounts, cooked or raw.
Tips for eating garlic
Add roasted garlic to dishes like pasta, soups, stir-fries and noodle dishes
Combine minced garlic, fresh ginger, lemon and honey in hot water for a soothing, anti-inflammatory tea
Use garlic powder to add flavor to savory recipes
Make your own fresh garlic, ginger, apple cider vinegar, honey, horseradish, and chili cider
Stir roasted garlic cloves into mashed potatoes, hummus and sandwich spreads
If you’re cooking garlic, it’s important to know that the cooking process deactivates an enzyme called allinase, which converts allinin into allicin, the main beneficial active compound found in garlic.
Allinase is activated when garlic is crushed or minced, so if you’re cooking garlic, experts suggest letting the minced garlic sit for about 10 minutes before cooking. Letting the garlic sit for a short time will allow the allicin to develop, which makes garlic more beneficial to health, according to health.com.
2023-11-03 17:30:23
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