9 Proven Health Benefits of Garlic

Here are 9health benefits of garlic that are supported by human research.

1. Garlic contains compounds with powerful medicinal properties.

Garlic is a plant of the elm (onion) family.

It is closely related to onions, peels and leeks. Each part of a garlic bulb is called a clove. One bulb contains about 10-20 cloves, give or take.

Garlic is grown in many parts of the world and is a popular ingredient in cooking due to its pungent odor and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties.

Its use has been well documented by many great civilizations, including the Egyptians, Babylonians, Greeks, Romans and Chinese.

Scientists now know that most of its health benefits are due to sulfur compounds when garlic cloves are chopped, crushed or chewed.

Probably the most famous of them is Allison. Allison, however, is a volatile compound that is only briefly present after fresh garlic has been chopped or crushed.

Other compounds that may contribute to the health benefits of garlic include dial disulfide and SL cysteine.

Sulfur compounds from garlic enter the body through the digestive system and travel throughout the body, where it exerts its powerful biological effects.

2. Garlic is very nutritious but it has very few calories

Calories for calories, garlic is incredibly nutritious.

One clove (3 grams) contains raw garlic.

Manganese: 2% of daily value (DV)

Vitamin B6: 2% of DV

Vitamin C: 1% of DV

Selenium: 1% of DV

Fiber

0.06 grams

Reasonable amount of Calcium, Copper, Potassium, Phosphorus, Iron

And vitamin B1

It comes with 4.5 calories, 0.2 grams of protein and 1 gram of carbohydrates.

Garlic also contains a variety of other nutrients. In fact, it contains a small portion of almost everything you need.

3. Garlic can fight disease, including the common cold

Garlic supplements are known to boost the immune system.

A large, 12-week study found that daily garlic supplements reduced the number of colds by 63% compared to placebo.

The average length of cold symptoms also decreased by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.

Another study found that high doses of old garlic juice (2.56 grams per day) reduced the number of days from getting a cold or flu by 61%.

However, one review concluded that the evidence was insufficient and that further research was needed.

Despite the lack of strong evidence, you may be able to try adding garlic to your diet if you have frequent colds.

4. The active compounds in garlic can lower blood pressure.

Heart attacks like heart attack and stroke are the biggest killers in the world.

Hypertension, or hypertension, is one of the most important drivers of these diseases.

Human studies have shown that garlic supplements have a significant effect on lowering blood pressure in people with high blood pressure.

In one study, 600-1,500 mg of old garlic extract was as effective as the drug Atenolol in lowering blood pressure over a 24-week period.

The dose of the supplement should be sufficient to achieve the desired effect. The amount needed is about four cloves of garlic per day.

5. Garlic improves cholesterol levels, which can reduce the risk of heart disease

Garlic can lower total and LDL cholesterol.

For people with high cholesterol, garlic supplements appear to lower total and / or LDL cholesterol by about 10-15%.

Given LDL ("bad") and HDL ("good") cholesterol in particular, garlic appears to lower LDL but has no reliable effect on HDL.

High triglyceride levels are another well-known risk factor for heart disease, but garlic does not seem to have a significant effect on triglyceride levels.

6. Garlic contains antioxidants that can help prevent Alzheimer's disease and dementia.

Oxidative damage from free radicals contributes to aging.

Garlic contains antioxidants that support the body's immune system against oxidative damage.

High doses of garlic supplements increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in people with high blood pressure.

The combined effects of lowering cholesterol and blood pressure, as well as antioxidant properties, can reduce the risk of common mental illnesses such as Alzheimer's disease and dementia.

7. Garlic can help you live longer.

The potential effects of garlic on longevity in humans are virtually impossible to prove.

But given the beneficial effects on important risk factors such as blood pressure, it is understandable that garlic can help you live longer.

The fact that it can fight infectious disease is also an important factor, as it is a common cause of death, especially in the elderly or people with dysfunctional immune systems.

8. Athletic performance can be improved with garlic supplements

Garlic was one of the earliest "performance enhancing" ingredients.

It was traditionally used in ancient cultures to reduce fatigue and increase the working capacity of laborers.

Specifically, it was given to Olympic athletes in ancient Greece.

Rat studies show that garlic helps with exercise performance, but very few human studies have been performed.

People with heart disease who used garlic oil for 6 weeks had a 12% reduction in heart rate and better ability to exercise.

However, a study of nine competing cyclists found no performance benefits

9. Eating garlic can help eliminate heavy metals in the body

In large quantities, sulfur compounds in garlic have been shown to protect limbs from heavy metal poisoning.

A four-week study of employees at a car battery plant (excessive exposure to lead) found that garlic reduced blood lead levels by 19%. It also alleviates many of the medical symptoms of toxicity, including headaches and high blood pressure.

Three doses of garlic a day overtook the drug D-penicillamine to reduce symptoms.