Health
“Let food be medicine and medicine
will become food.” These are the words of the famous ancient Greek physician Hippocrates. He prescribed garlic for the treatment of a wide variety of diseases, considering it very effective.
Modern science has confirmed many of the health benefits of garlic. Here are 11 of the most useful and research-backed facts.
The benefits of garlic
1. Garlic contains allicin, a strong natural antibiotic.
Allicin is highly active against both gram-positive and gram-negative bacteria. Allicin is not present in garlic, but is formed when the integrity of the tooth is broken – when its cells are destroyed, the components interact and allicin is formed.
The best way to consume garlic is to crush or mince the garlic cloves raw and leave them for 5-10 minutes before using them. Allicin slowly breaks down at room temperature and quickly when heated (cooked).
2. Garlic is very nutritious and low in calories.
1 ounce (28 grams) of garlic contains% of the recommended daily intake: Manganese: 23%, Vitamin B6:17%, Vitamin C: 15%, Selenium: 6%. As well as calcium, copper, potassium, phosphorus, iron and vitamin B1. It all comes with 42 calories, 1.8 grams of protein, and 9 grams of carbs
Calories are like calories, but the content of manganese, vitamin B6, vitamin C and selenium makes garlic almost irreplaceable on our table.
3. Garlic helps with colds and viral infections.
A 12-week study found that eating garlic daily reduced the incidence of colds by 63%. The average duration of a cold is reduced by 70%, from 5 to 1.5 days.
Eating garlic enhances the protective functions of the immune system. If you often get colds, adding garlic to your diet will be incredibly beneficial.
Garlic lowers blood pressure
4. Active compounds in garlic lower blood pressure
Cardiovascular diseases are the world's biggest killers. High blood pressure (hypertension) is one of the most important factors in these diseases. Human studies have shown that eating garlic lowers blood pressure.
In one study, a garlic extract of 600-1500 mg (about four cloves of garlic per day) was as effective at lowering blood pressure as Atenolol was for 24 weeks.
5. Garlic lowers cholesterol and heart disease risk
For people with high cholesterol, adding garlic to the menu lowers cholesterol levels by about 10-15%. Garlic only affects LDL cholesterol (bad), while HDL cholesterol (good) does not change. Garlic also supports triglyceride levels, another factor in reducing the risk of heart disease.
Garlic is an antioxidant
6. Garlic contains antioxidants
Allicin is a powerful antioxidant. It neutralizes free radicals in the blood, which can damage cell DNA and provoke the development of cancer. According to some studies, garlic not only helps prevent cancer, but also inhibits tumor growth.
The combined effects on lowering cholesterol and blood pressure, as well as the antioxidant properties of garlic, can help prevent common brain diseases such as Alzheimer's disease and dementia.
7. Garlic helps you live longer
The effect of garlic on longevity in humans is almost impossible to prove. But given garlic's beneficial effects on important risk factors like blood pressure, it's safe to say garlic will help you live longer.
Especially considering the fact that garlic helps fight infectious diseases, which are the most common causes of death in older people and people with weak immune systems system.
8. Performance improves
Garlic was used in ancient cultures to reduce fatigue and improve working capacity. And also when training Olympic athletes in ancient Greece. Rodent studies have shown that garlic improves exercise performance. Other studies suggest that exercise-induced fatigue can be reduced by using garlic.
Heart patients who took garlic oil for 6 weeks improved their physical performance and reduced their peak heart rate by 12%.
9. Garlic helps remove heavy metals from the body
A four-week study conducted on battery factory employees (excessive lead exposure) found that garlic reduced blood lead levels by 19%. It also reduces many clinical signs of toxicity, including headaches and blood pressure.
Three doses of garlic every day even surpassed D-penicillamine in treating lead poisoning.
10. Garlic may improve bone health
Rodent studies have shown that garlic can minimize bone loss by increasing estrogen in women. A daily dose of dry garlic extract (equal to 2 g of raw garlic) significantly reduces the estrogen deficiency marker.
This suggests that garlic may have beneficial effects on bone health in women, as well as its therapeutic effects on osteoarthritis.
Eating garlic
11. Garlic is easy to incorporate into your diet and is delicious.
Garlic is very common in the modern world. In its raw form, in the form of a dry powder, in the form of extract, garlic oil and other dietary supplements. It is very easy to incorporate it into your diet. It complements the most delicious dishes, especially soups and sauces.
We recommend that you add garlic to your food little by little but regularly. This will not only make dishes healthier, but also acquire an exquisite taste. Unlike expensive supplements or complex vitamin complexes, garlic can be on your table every day, regardless of how full your wallet is.
12. Anything else?
“All good, in moderation.” These words also belong to Hippocrates. The minimum effective dose for therapeutic effects is one tooth eaten two or three times a day. In large quantities, garlic may be more harmful than beneficial.
When starting to consume garlic, do not forget to consult your doctor. Like other drugs, garlic has its own contraindications. Taking precautions, you can safely use garlic in your diet and reap the benefits without harm to health. Stay healthy.