“Let food be the medicine and medicine become food.” These are the words of the famous Greek physician Hippocrates. He prescribed garlic for the treatment of various diseases, considering it very effective.
Modern science has confirmed many of the beneficial properties of garlic for health. Here are 11 of the most useful and supported by research facts.
The benefits of garlic
1. Garlic contains allicin, a powerful natural antibiotic.
Allicin has a high activity against gram-positive and against gram-negative bacteria. Allicin is not present in garlic, and is formed in violation of the integrity of the cloves – when its cells are destroyed, the components come into contact and formed allicin.
The best way to consume garlic in its raw form, crush or grind in garlic cloves and leave for 5-10 minutes and then use. Allicin breaks down slowly at room temperature and fast at heating (cooking).
2. Garlic is very nutritious and low in calories.
1 ounce (28 grams) of garlic contains % of the recommended daily value: Manganese: 23%, Vitamin B6: 17%, Vitamin C: 15%, Selenium: 6%. As well as calcium, copper, potassium, phosphorus, iron and vitamin B1. All of this comes with 42 calories, 1.8 grams of protein and 9 grams of carbohydrates
Calories are calories, but the content of manganese, vitamin B6, vitamin C and selenium, garlic makes almost indispensable on our table.
3. Garlic helps with colds and viral infections.
In the 12-week study found that daily consumption of garlic reduces the number of colds by 63%. The average duration of colds reduced by 70%, from 5 to 1.5 days.
The use of garlic increases the protective functions of the immune system. If you often catch cold, adding garlic in the diet would be incredibly useful.
Garlic lowers blood pressure
4. The active compounds in garlic reduce blood pressure
Cardiovascular diseases are the largest killers in the world. High blood pressure (hypertension) is one of the most important factors of these diseases. Studies on humans have shown that eating garlic reduces blood pressure.
In one study, garlic extract in 600-1500 mg (about four cloves of garlic a day) was as effective at lowering blood pressure as the drug Atenolol for 24 weeks.
5. Garlic reduces cholesterol and the risk of heart disease
For people with high cholesterol, garlic supplementation in the menu reduces the level of cholesterol by about 10-15%. Garlic affects only the level of LDL cholesterol (bad), while the level of HDL cholesterol (good) – does not change. Garlic also maintains the level of triglycerides, another factor reducing the risk of heart disease.
6. Garlic contains antioxidants
Allicin is a powerful antioxidant. It is neutralized in the blood free radicals that can damage cell DNA and induce the development of cancer. According to some studies, garlic not only prevents cancer, but also inhibits tumor growth.
Combined effects on reducing cholesterol and blood pressure, and antioxidant properties of garlic can help prevent common brain diseases like Alzheimer’s and dementia.
7. Garlic helps to live longer
The effect of garlic on longevity in humans is almost impossible to prove. But given the beneficial effects of garlic on important risk factors such as blood pressure, it is safe to say that the garlic will help you live longer.
Especially given the fact that garlic helps to fight against infectious diseases, which are the most common causes of death in the elderly and people with weak immune system.
8. Improving the productivity
Garlic was used in ancient cultures to reduce fatigue and increasing disability. As well as in the preparation of Olympic athletes in Ancient Greece. Rodent studies showed that garlic improves the results when you exercise. Other studies show that fatigue caused by physical exercise, may be reduced by using garlic.
In patients with heart disease that took garlic oil for 6 weeks improved their physical performance and decreased peak heart rate of 12%.
9. Garlic helps to remove heavy metals from the body
A four-week study conducted on the employees of the battery plant (excessive exposure to lead) showed that garlic lowers the level of lead in the blood by 19%. And reduces many of the clinical signs of toxicity, including headaches and blood pressure.
Three doses of garlic each day even outperformed the result of the drug D-penicillamine in the treatment of poisoning with compounds of lead.
10. Garlic may improve bone health
Studies of rodents have shown that garlic can minimize bone loss by increasing estrogen in women. Daily dose of dry garlic extract (equal to 2 g of raw garlic) significantly reduces the marker of estrogen deficiency.
This suggests that garlic may have a beneficial effect on bone health in women, and its therapeutic effect on osteoarthritis.
The use of garlic
11. Garlic is easy to include in your diet, and it is delicious.
Garlic is very common in the modern world. Raw, in the form of a dry powder, as an extract, garlic oil and other supplements. It is very easy to include in your diet. It complements the most delicious dishes, especially soups and sauces.
We suggest you gradually, but regularly add garlic in food. Meals this will not only be healthier but will have a refined taste. Unlike expensive additives or complex vitamin complexes, garlic can be on your table every day, regardless of the fullness of the purse.
12. Anything else?
“All’s well that in moderation.” These words also belong to Hippocrates. The minimum effective dose for therapeutic effects is one clove eaten two or three times a day. In large amounts garlic can be more harmful than helpful.
Starting to use the garlic, do not forget to consult your doctor. Like other medicines, garlic has its contraindications. By taking precautions you can safely use garlic in the diet and reap the benefits without harm for health. Be well.