Garlic: The Superfood
Chandan Singh
| 17-02-2025
· Lifestyle Team
"Let food be thy medicine, and medicine be thy food". Those iconic words from Hippocrates, the ancient Greek physician and father of Western medicine, continue to resonate today.
Hippocrates famously prescribed garlic to address various health issues, and modern science has since confirmed many of its medicinal benefits.
11 Health Benefits of Garlic Backed by Research
1. Garlic contains compounds with potent medicinal properties
Garlic belongs to the Allium family, closely related to onions, shallots, and leeks.
What makes garlic special? Each bulb consists of 10–20 cloves, and when crushed, chewed, or chopped, it produces sulfur compounds responsible for its health benefits.
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Notable compounds:
Allicin: An unstable compound briefly present in fresh garlic.
Diallyl disulfide and s-allyl cysteine: Other compounds contributing to garlic’s medicinal properties.
Once ingested, these sulfur compounds spread throughout the body, delivering powerful biological effects.
2. Garlic is highly nutritious but low in calories
Calorie for calorie, garlic packs a nutritional punch.
One clove (about 3 grams) contains:
4.5 calories
0.2 grams of protein
1 gram of carbs
Rich in:
Manganese
Vitamin B6
Vitamin C
Selenium
Fiber
Summary: Garlic is a nutrient-dense food with minimal calories, offering significant health benefits.
3. Garlic boosts immunity and protects against illness
Aged garlic extract (AGE) can strengthen your immune system.
Key findings:
AGE supplements reduce the severity of colds and flu symptoms.
Garlic’s compounds may have antiviral properties, preventing viruses from entering host cells.
Summary: Garlic can help ward off illnesses and boost your immune defenses.
4. Garlic helps lower blood pressure
Cardiovascular diseases are a leading cause of death globally, with high blood pressure being a major contributor.
Research highlights:
Garlic supplements can significantly lower blood pressure in people with hypertension.
Effects are comparable to some medications but with fewer side effects.
Summary: Garlic may improve blood pressure, reducing the risk of heart disease.
5. Garlic improves cholesterol levels
Garlic may help lower total and LDL (bad) cholesterol levels.
What studies show:
Garlic supplements reduced LDL by up to 10% in individuals with slightly high cholesterol.
Garlic does not affect HDL (good) cholesterol or triglycerides.
Summary: Garlic supplements may benefit those with high cholesterol by reducing LDL levels.
6. Garlic contains antioxidants that may prevent cognitive decline
Oxidative stress accelerates aging and contributes to conditions like Alzheimer’s disease.
Garlic’s role:
Antioxidants in garlic combat oxidative stress.
Animal studies suggest allicin may protect against cognitive decline.
Summary: Garlic’s antioxidants may reduce the risk of Alzheimer’s and other types of dementia.
5 INCREDIBLE HEALTH BENEFITS OF GARLIC
Video by MEDSimplified
7. Garlic may help you live longer
While proving longevity benefits is challenging, garlic’s impact on risk factors like blood pressure and immunity suggests it may promote a longer life.
Summary: Regular garlic consumption could support longevity and reduce disease risk.
8. Garlic may enhance athletic performance
Garlic has historically been used as a performance enhancer, notably in ancient Greece.
Evidence so far:
Animal studies show improvements in physical performance.
Limited human studies indicate garlic may reduce exercise-related oxidative stress.
Summary: Garlic may boost physical performance, though more research is needed.
9. Garlic helps detoxify heavy metals
Sulfur compounds in garlic protect against heavy metal toxicity.
Research findings:
Garlic reduced blood lead levels by 19% in workers exposed to excessive lead.
It outperformed certain medications in alleviating symptoms.
Summary: Garlic can mitigate heavy metal toxicity and related symptoms.
10. Garlic supports skeletal health
Garlic’s antioxidant properties may benefit skeletal health, especially in postmenopausal women.
Key Studies
Garlic reduced oxidative stress linked to osteoporosis.
Supplements eased knee osteoarthritis pain in women.
Summary: Garlic may improve skeletal health, though more research is required.
11. Garlic is delicious and easy to include in your diet
Dear Lykkers. Garlic’s strong flavor enhances various dishes, from soups to sauces.
Simple tip: Press fresh garlic, mix with olive oil and salt, and use as a flavorful dressing.
Summary: Garlic is versatile and easy to incorporate into everyday meals.
Potential Side Effects of Garlic
Considerations:
- Garlic may cause bad breath. - Some individuals are allergic to garlic. - It may interfere with blood clotting, so consult a doctor if taking blood-thinning medications.
Garlic remains a powerful addition to both your plate and your health routine!