Garlic Health Benefits You Should Know

In Malaysia, garlic is something that is predominantly used in many dishes. It is safe to say that garlic is a very much used ingredient in Malaysia. But, not many people are aware of the health benefits that garlic can also provide for you. Many people tend to agree that there is something irresistible about the aroma of roasted garlic. It is truly captivating with its powerful notes, that it has long been used as a flavor booster in curries, stir fries, pizza toppings, pastas, meat preparations, dips, you name it! It has the power to instantly liven up almost any dish and treat some of the most common ailments. While garlic is a common ingredient in almost every kitchen, in the ancient times, it was highly valued for a number of health benefiting properties, which are still followed in many cultures these days.

Our ancestors have also used it as a bug repellent. Some benefits of garlic are now credited to the presence of the sulfur containing compound, allicin, which is found in fresh, crushed or even chewed garlic, due to which it contains antibacterial and antifungal properties. Some startling claims have even mentioned that it may help prevent some forms of cancer as well. The health benefits of garlic are numerous. Garlic is a part of the onion family and the bulb of this herb typically consists of 10 to 20 smaller sections which are called the cloves. Each small clove is truly a powerhouse of flavor as well as medicinal properties. About 100 grams of garlic will serve you with around 150 calories, 33 grams of carbs and 6.36 grams of protein. Garlic is also relatively rich with vitamin B1, B2, B3, B6, folate, Vitamin C, calcium, iron, magnesium, manganese, phosphorous, potassium, sodium and as well as zinc.

CONTAINS COMPOUNDS WITH POTENT MEDICINAL PROPERTIES.
Garlic is a plant in the Allium or onion family. It is also closely related to onions, shallots and also leeks. Each segment of a garlic bulb is known as a clove. There are about 10 to 20 cloves in a single bulb, give or take. Garlic grows in many parts of the world and is a very popular ingredient in cooking due to the strong smell and delicious taste. However, throughout ancient history, the primary use of garlic was for its health and also its medicinal properties. Its use was well documented by many of the major civilizations, which includes the Egyptians, Babylonians, Greeks, Romans and also the Chinese. Scientists now know that the majority of its health benefits are brought by sulfur compounds formed when the garlic clove is chopped, crushed or even chewed. Probably the most well known of those is known as allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after it has been cut or crushed. Other compounds that also play a role in garlic’s health benefits tend to include diallyl disulfide and s-allyl cysteine. The sulfur compounds from garlic will enter the body from the digestive tract and it will travel all over your body, where it will exert its potent biological effects.

HIGHLY NUTRITIOUS BUT HAS VERY LITTLE CALORIES.
Calorie for calorie, garlic is still incredibly nutritious. A 1 ounce or 28 gram serving of garlic will contain manganese with 23% of the RDA, vitamin B6 with 17% of the RDA, vitamin C with 15% of the RDA, selenium with 6% of the RDA and fiber with 0.6 grams. It also contains decent amounts of calcium, copper, potassium, phosphorus, iron and as well as vitamin B. Garlic also contains trace amounts of many other nutrients. As a matter of fact, it will contain a little bit of almost everything that you need. This comes with just 42 calories, 1.8 grams of protein and as well as 9 grams of carbs.

CAN COMBAT SICKNESS, INCLUDING COMMON COLD.
Garlic supplements are well known for boosting the function of the immune system. One large, 12 week study found out that a daily garlic supplement helped in reducing the number of colds by 63% compared to a placebo. The average length of cold symptoms was also reduced by up to 70%, from 5 days in the placebo group to just about 1.5 days in the garlic group. Another study found out that a high dose of aged garlic extract, around 2.56 grams per day, helped in reducing the number of days sick with cold or flu by up to 61%. However, one review also concluded that the evidence was insufficient and further research is needed. Despite the lack of concrete evidence, adding garlic to your diet may be worth trying if you often tend to get colds.

THE ACTIVE COMPOUNDS CAN REDUCE BLOOD PRESSURE.
Cardiovascular diseases such as heart attacks and strokes are known for being the world's biggest killers. High blood pressure, or hypertension, is one of if not the most important drivers of these diseases. Human studies have found out that garlic supplements tend to have a significant impact on reducing blood pressure in people with high blood pressure. Ina study conducted, 600 to 1,500 milligrams of aged garlic extract was discovered to be just as efficient as the drug atenolol at lowering blood pressure over a 24 week period. Supplement doses must be relatively high in order to have the desired effects. The amount which is needed is equivalent to around four cloves of garlic on a daily basis.

IMPROVES THE CHOLESTEROL LEVELS, WHICH MAY LOWER THE RISK OF DEVELOPING HEART DISEASE.
Garlic can actually lower the total and LDL cholesterol in your body. For those people with high cholesterol, garlic supplements have appeared to reduce the total and/or LDL cholesterol by at least 10 to 15%. Looking at LDL which is known as the bad cholesterol and HDL which is known as the good cholesterol specifically, garlic appears to help lower the LDL but has no reliable effect on HDL. High triglyceride levels are yet another known risk factor for heart disease, but apparently garlic seems to have no dominant effects on the triglyceride levels.

CONTAINS ANTIOXIDANTS THAT MAY HELP IN PREVENTING ALZHEIMER’S & DEMENTIA.
The oxidative damage which comes from free radicals tend to contribute to the aging process. Garlic tends to contain antioxidants that will support the body's protective mechanisms against oxidative damage. Containing high doses of garlic supplements have been shown to increase the antioxidant enzymes in the human body, as well as drastically reducing the oxidative stress in the people who have high blood pressure. Both the combined effects of reducing cholesterol and as well as blood pressure, as well as the antioxidant properties, may lead to reducing the risk of common brain diseases such as Alzheimer's disease and also dementia.

MAY HELP YOU LIVE LONGER.
The possible effects of garlic on longevity is practically impossible to prove in humans. But given the beneficial effects on certain crucial and important risk factors such as blood pressure, it only makes sense that garlic could actually help you live longer. The fact that it can fight against infectious disease is also an important factor, because these are known for being the common causes of death, especially in the elderly or within the people with dysfunctional immune systems.

ATHLETIC PERFORMANCE MAY BE IMPROVED WITH GARLIC SUPPLEMENTS.
Garlic is known for being one of the earliest performance enhancing substances. It was traditionally used in the ancient cultures in order to reduce fatigue and also enhance the work capacity of laborers. Most notably, it was given to the Olympic athletes during ancient Greece. Rodent studies have shown us that garlic actually helps with exercise performance, but very few human studies have been conducted. The people with heart disease who took garlic oil for about 6 weeks had a 12% reduction in peak heart rate and also had better exercise capacity. However, a study conducted on nine competitive cyclists found no particular performance benefits. Other studies have suggested that exercise induced fatigue may possibly be reduced with the use of garlic.

MAY IMPROVE BONE HEALTH.
No particular human study has measured the effects of garlic on potential bone loss. However, rodent studies have shown us that it will minimize bone loss by increasing the estrogen in females. One study in menopausal women found out that a daily dose of dry garlic extract which equals to 2 grams of raw garlic significantly decreased a marker of estrogen deficiency in their bodies. This has suggested that this supplement may potentially have beneficial effects on the bone health in women. Foods such as garlic and onions may also carry beneficial effects for osteoarthritis.

Thank you.