Twenty Surprising Garlic Benefits That can Improve Your Life
Garlic, a member of the Allium family, consists of numerous cloves and boasts a robust, pungent, and spicy aroma. Garlic is commonly featured in global cuisines, it not only elevates flavors but also offers multifaceted health benefits. The raw consumption of garlic carries a wealth of health advantages, and it’s renowned for its potential anti-cancer properties, backed by scientific research.
How Often?
Daily consumption of garlic is the key to maximizing its benefits. A daily intake of “one to two cloves per day is mostly recommended. The versatile nature of garlic makes it effortless to incorporate into your favorite dishes, such as pasta, vegetables, or garlic bread.
Caution
Individuals with garlic allergies, preexisting conditions like stomach ulcers, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), or those recovering from recent intestinal surgery should exercise caution and consider avoiding garlic. Overconsumption may lead to heartburn, increased body heat, and skin irritation.
Health Benefits of Garlic
Garlic’s health benefits are diverse, encompassing the reversal of heart disease, improvements in diabetic health, and preventive measures against various forms of cancer. Despite its modest consumption quantities, garlic’s bioactive constituents, sulfur, and phytonutrients, offer an array of health advantages. Below are some of the most impactful garlic benefits supported by scientific studies.
1. Stabilizes Blood Pressure
Garlic contains S-allylcysteine, a bioactive sulfur compound found in mature garlic extract, which has been proven to effectively reduce systolic and diastolic blood pressure levels. Combatting sulfur deficiency, a contributing factor to high blood pressure, garlic supplementation with organosulfur compounds can help stabilize blood pressure. To harness this benefit, consume raw or dried garlic to obtain allicin from garlic.
2. Lowers LDL Cholesterol
Aged garlic extract supplements have been shown by American scientists to lower LDL cholesterol by 10% in hypercholesterolemic male participants. In laboratory studies on rats, garlic inhibited cholesterol synthesis in liver cells. Water-soluble compounds in garlic were found to inhibit cholesterol synthesis by 20-60%. For LDL cholesterol reduction, include 1-2 raw garlic cloves in your daily diet.
3. Prevents Cardiovascular Diseases
Garlic has scientific evidence for its role in preventing various cardiovascular diseases. It achieves this by lowering bad cholesterol, lipids, and serum triglycerides, enhancing antioxidant activities, and reducing platelet aggregation. Raw garlic consumed in the morning before physical activity can help safeguard against cardiovascular diseases.
4. Improves Bone Health
Garlic’s efficacy extends to fortifying bone health, particularly in the face of age-related weakening and conditions like osteoporosis and arthritis. Garlic oil supplementation in lab rats was found to inhibit bone resorption, and diallyl disulfide in garlic was noted to suppress matrix-degrading enzymes, preserving bone integrity. To enhance bone health, consume 2-3 raw garlic cloves daily.
5. Relieves Intestinal Ailments
If you’re grappling with intestinal discomfort, garlic can provide relief by distinguishing between beneficial and harmful gut bacteria. It exerts an antibacterial effect on harmful enterobacteria and effectively combats H. pylori infections. Start your day with 1 raw garlic clove, followed by a glass of room temperature or cold water, to alleviate intestinal issues.
6. Regulates Blood Sugar
High blood sugar levels elevate the risk of diabetes, hypertension, and obesity. Garlic’s positive impact on blood glucose levels is evident in an experiment using raw and boiled garlic, which demonstrated significant reductions in blood glucose levels in lab animals. Diabetes often results from an unhealthy lifestyle, and garlic has been found to address this issue effectively. Research on lab rats fed with garlic indicated reduced blood glucose and triglyceride levels, along with increased insulin sensitivity. Garlic can lower blood glucose levels, making your body more insulin-sensitive. Consume 2-3 cloves of raw garlic to manage diabetes risk or fight the condition.
7. Reduces the Risk of Cancer
Diallylsulfide in garlic inhibits oxidative stress, while selenium offers cancer-fighting properties, counteracting DNA mutations and uncontrolled cell proliferation and metastasis. Regular consumption of at least 1 raw garlic clove in the morning may reduce cancer risk when combined with a healthy lifestyle.
8. Strengthens the Immune System
Garlic’s phytonutrients possess antioxidant properties, combating toxins and reducing oxidative stress, fortifying the immune system. Research has indicated an increase in various types of immune cells with garlic supplementation. To bolster your immunity, consume 1-2 raw garlic cloves daily.
9. Relieves Oxidative Stress
Garlic aids in relieving oxidative stress by combating DNA damage, reducing inflammation, and mitigating atherosclerosis risk. Daily consumption of 1 raw garlic clove can neutralize harmful free oxygen radicals.
10. Prevents Heavy Metal Poisoning
Heavy metals pose severe health risks, but garlic can help eliminate their traces from your body. Studies on lab rats have demonstrated that oral garlic administration reduces heavy metal levels, with pickled garlic being particularly effective. Opt for pickled garlic to prevent heavy metal poisoning.
11. Reduces Yeast Infections
Yeast infections can be uncomfortable and embarrassing, but garlic provides a natural remedy. Fresh garlic extract effectively combats Candida infections, including candida vaginitis. To address yeast infections, consume 2-3 cloves of raw garlic daily without applying it directly to the infected area.
12. Treats UTIs and Kidney Infections
While cranberry is a renowned choice for UTIs, garlic is equally effective. Garlic helps treat or prevent the growth of P. aeruginosa, a pathogen linked to recurring UTIs and kidney infections. Garlic also exhibits effectiveness against E. coli growth in the urinary tract. To prevent and combat UTIs and kidney infections, consume 3-4 garlic cloves.
13. Aids in Treating Asthma and Common Cold
Garlic’s historical use in treating common cold and asthma is supported by scientific evidence. Garlic has been a traditional remedy for respiratory issues such as bronchitis and chronic obstructive pulmonary disease (COPD). While no scientific evidence exists to confirm its efficacy, garlic’s anti-inflammatory properties suggest potential benefits. Consider using garlic-infused mustard oil for chest massages for cold relief or consult your doctor before consuming 2-3 raw garlic cloves.
14. Reduces the Risk of Alzheimer’s Disease and Dementia
Garlic’s neuroprotective compound, S-allyl-cysteine, and its antioxidant and anti-inflammatory properties are believed to protect against neurodegenerative diseases, including Alzheimer’s disease. Regular consumption of 3-4 garlic cloves may help reduce the risk of dementia and Alzheimer’s.
15. Aids Weight Loss
For weight loss enthusiasts, garlic targets the root causes of weight gain. It inhibits adipogenic tissue expression, promotes thermogenesis, and lowers bad cholesterol. Incorporate 3-4 raw garlic cloves into your daily diet to support your weight loss goals.
16. Improves Eye Health
Surprisingly, garlic contributes to improved eye health by reducing intraocular pressure. Its antimicrobial properties combat microbes that threaten eyesight, such as keratitis. Garlic juice also prevents lead-induced apoptosis of retinal cells. Consume 3-4 raw garlic cloves after breakfast to protect your eyes.
17. Eliminates Oral Pathogens
Allicin in garlic possesses antimicrobial properties, targeting oral pathogens linked to dental caries and periodontitis. Garlic extract mouthwash has been shown to be effective, and toothpaste or mouthwash containing garlic extract can prevent dental caries. For oral health, chew one raw garlic clove daily.
18. Enhances Iron and Zinc Absorption
Garlic’s sulfur content enhances the bioavailability of iron and zinc, crucial for various biological processes. If you’re deficient in iron or zinc, include 1-2 raw garlic cloves in your diet to improve absorption and bioavailability.
19. Promotes Healthy Hair
Garlic’s potential to improve hair health stems from its sulfur content, which is essential for hair protein keratin. Sulfur strengthens hair, reduces hair loss, and promotes hair growth. Garlic can be used topically by rubbing sliced cloves on the scalp or infused into oil for a soothing hair massage.
20. Clears Acne
Garlic’s antioxidant and antimicrobial properties make it a natural remedy for acne. Its ability to kill bacteria can be harnessed by rubbing a sliced garlic clove on blemishes for topical treatment.
Who Should Avoid Garlic?
With very few exceptions like allergies or personal aversion, there aren’t compelling reasons to steer clear of garlic. There are numerous advantages of consuming garlic While the potential health benefits of garlic hold promise, they should be viewed in the context of a balanced, healthy diet, and an overall healthy lifestyle.
