What is Garlic?
Garlic is a common ingredient found in almost every kitchen and recipe worldwide. But have you ever wondered how garlic benefits us beyond just adding flavour to our food? What are the uses of garlic apart from cooking?
Garlic, scientifically known as Allium sativum, belongs to the Amaryllidaceae family. It is rich in minerals, vitamins, and unique phytochemicals, including alliin, saponins, and flavonoids. These compounds are responsible for garlic’s powerful health benefits, which are not commonly found in other foods.
People often ask how to use garlic, what its uses are, and what other benefits it offers. Let’s explore these questions in detail.
Garlic Nutrition Facts
Garlic is primarily used as a spice to enhance the flavour of foods, such as vegetables. Here are the nutritional values for approximately one teaspoon (based on USDA data):
Nutritional Value:
| Nutrients | Concentration per 100 gm |
| Calories | 4 Kcal |
| Protein | 0.18 gm |
| Fat | 0.01 gm |
| Carbohydrates | 0.93 gm |
| Fibre | 0.1 gm |
| Natural sugars | 0.03 gm |
| Calcium | 5 mg |
| Iron | 0.05 mg |
| Magnesium | 1 mg |
| Potassium | 11 mg |
| Vitamin C | 0.9 mg |
Vitamins and Minerals in Garlic
Garlic contains various essential vitamins and minerals, although a single clove provides them in small amounts due to its size. According to the USDA, each clove contains trace amounts of vitamin C, zinc, calcium, iron, potassium, magnesium, vitamin E, vitamin K, and manganese.
Garlic Calories
A typical 3-gram garlic clove has very few calories—about 4 calories per clove. Because garlic is usually consumed in small quantities, it contributes minimally to your overall daily calorie intake.
Can You Eat Raw Garlic?
While garlic is traditionally sautéed, baked, or roasted before use, eating it raw can actually maximise its health benefits. Raw garlic retains higher levels of allicin, a potent compound responsible for many of garlic’s immune-boosting effects. Cooking or roasting garlic reduces allicin content, so consuming it raw may provide faster and more effective health results.
Top Health Benefits of Eating Garlic (Lahsun)
- Maintains Blood Pressure
Hypertension affects over 60% of people aged 40 and above. Garlic helps lower high blood pressure by increasing nitric oxide production, which in turn dilates blood vessels and helps restore blood pressure to normal levels. - Improves Skin Health
Garlic’s antibacterial compound allicin helps treat acne by killing bacteria and preventing their growth. It also enhances blood circulation to affected areas, thereby accelerating the healing process. However, raw garlic should not be applied directly to the skin as it may cause burns. - Aids in Fat Burning
Garlic lowers blood cholesterol by reducing its synthesis in the liver, which helps burn excess fat and supports weight management. - Helps Diabetic Patients
Garlic powder taken before meals can help reduce spikes in blood glucose levels, benefiting people with type 2 diabetes by helping to control blood sugar. - Prevents Common Cold
Regular consumption of garlic boosts immunity, helping fight colds and flu and reducing the chances of catching infections, especially during winter. - Supports Heart Health
Garlic reduces blood pressure, lowers cholesterol, prevents blood clots, and improves cardiovascular function. Its antioxidant and anti-inflammatory properties protect against heart diseases. - Enhances Brain Function
Rich in antioxidants and sulfur compounds, garlic protects brain cells from oxidative stress, improves blood flow, and supports memory and cognitive functions, lowering dementia risk. - Promotes Weight Loss
Garlic boosts metabolism, reduces appetite, enhances fat burning, and improves digestion, making it an effective aid for weight loss. - Cancer Prevention
Garlic’s sulfur compounds have anti-cancer properties. Regular intake is linked to reduced risks of colorectal, stomach, and prostate cancers by detoxifying carcinogens and inducing cancer cell death. - Helps with Peptic Ulcers
Garlic combats H. pylori bacteria linked to ulcers, reduces stomach inflammation, and protects the stomach lining, aiding in the healing and prevention of peptic ulcers.
Read More: Black Garlic Benefits
Garlic Benefits for Men
- Boosts Testosterone: Garlic contains compounds that may help increase testosterone levels in men, enhancing sexual desire and performance.
- Supports Heart Health: Garlic helps lower high blood pressure and cholesterol, reducing the risk of heart disease and promoting a stronger, healthier heart.
- Enhances Immunity: Garlic fights bacteria and viruses, strengthening the immune system and helping the body stay protected from illnesses.
- Improves Blood Circulation: Garlic dilates blood vessels, enhancing blood flow, which can help prevent issues such as erectile dysfunction and support overall circulatory health.
Garlic Benefits for Women
- Balances Hormones: Garlic may help regulate hormonal imbalances, supporting menstrual health and easing symptoms like cramps and PMS.
- Supports Immune Health: With its antibacterial and antiviral properties, garlic boosts the immune system, helping women stay healthier and fight infections.
- Promotes Heart Health: Garlic helps reduce cholesterol and blood pressure, lowering the risk of heart disease, which is a leading health concern for women.
- Enhances Skin Health: The antioxidants in garlic protect the skin from damage, reduce inflammation, and may help in managing acne and other skin issues.
- Aids in Weight Management: Garlic supports metabolism and helps reduce fat accumulation, assisting women in maintaining a healthy weight.
- Improves Bone Health: Garlic contains compounds that can support bone density, potentially reducing the risk of osteoporosis, especially after menopause.
Undesirable effects of garlic
While garlic offers numerous health benefits, it is important to be aware of some potential side effects:
- Allergic Reactions: Some individuals may be allergic or hypersensitive to garlic, experiencing symptoms such as skin rashes, itching, or other allergic responses. It is advisable for such individuals to consult a healthcare professional promptly.
- Skin Irritation: Applying raw garlic directly to the skin can cause burns, irritation, and redness due to its strong compounds. It should be used cautiously or avoided on sensitive skin.
- Digestive Issues: Consuming large amounts of garlic, especially on an empty stomach, can disrupt the natural intestinal flora. This may lead to gastrointestinal problems such as peptic ulcers, diarrhea, or stomach discomfort.
- Drug Interactions: In rare cases, garlic can interfere with the metabolism of certain medications. Therefore, it is important to consult a healthcare provider before consuming garlic regularly if you are on medication to avoid any adverse effects.
How Much Garlic Should You Consume?
After learning about the many benefits of garlic, it’s important to know the appropriate daily intake:
- Recommended Dosage: Adults should aim to consume at least 4 grams of garlic per day. This can be in the form of raw garlic, powdered garlic, or garlic extracts.
- Supplement Use: Garlic supplements are often preferred as they dissolve in the intestines, minimizing any potential harm to the stomach’s natural flora and reducing the risk of gastrointestinal issues like peptic ulcers or ulcerative colitis.
- Dietary Intake: Incorporating a diet rich in Allium family vegetables, including garlic, helps ensure you meet the daily recommended amount safely and effectively.
Garlic Side Effects
Although garlic is safe for most people when eaten in moderate amounts as part of a balanced diet, some individuals may experience side effects, including:
- Breath and Body Odor: Garlic can leave a strong smell on the breath and skin, which some may find unpleasant.
- Digestive Issues: Consuming large amounts or eating garlic on an empty stomach may cause bloating, gas, or heartburn.
- Allergic Reactions: Some people may be allergic to garlic, leading to symptoms like skin rash, itching, or breathing difficulties.
- Bleeding Risk: Garlic has blood-thinning effects that can increase bleeding risk, particularly for those on blood-thinning medications or consuming it in large quantities.
- Medication Interactions: Garlic supplements may interfere with certain medicines, including blood thinners, HIV/AIDS treatments, and some birth control pills, potentially altering their effectiveness.
Advice: Consume garlic in moderation and consult a healthcare professional if you have health conditions or are on medications. If any adverse reactions occur, stop using garlic and seek medical advice promptly.
Conclusion
Garlic is a versatile and health-promoting food with numerous benefits, but like any natural remedy, it should be consumed mindfully. Being aware of its potential side effects and interactions can help you enjoy its advantages safely. Moderation is key, and consulting a healthcare professional is recommended, especially if you have underlying health conditions or take medications. With the right precautions, garlic can be a valuable addition to your diet and wellness routine.
Expert Quote
Garlic is a potent natural remedy known for its extensive use in promoting heart health, boosting the immune system, and maintaining metabolic balance. The active compounds in garlic, especially allicin, play a key role in its effects by helping to reduce inflammation, manage blood pressure, and combat infections. Nonetheless, garlic should be eaten in moderation, and people with medical conditions or those taking medications should seek advice from their healthcare professional before increasing their garlic consumption significantly.
– Apoorva Sharma
Frequently Asked Questions (FAQs)
Eating garlic every day can have many health benefits, like boosting your immune system, lowering blood pressure, and reducing the risk of heart disease. Garlic contains natural compounds that help fight infections and keep your heart healthy.
Yes, eating raw garlic has many health benefits. Raw garlic contains more of its natural compounds, like allicin, which have powerful antioxidant and anti-inflammatory properties. These compounds can help boost your immune system, lower cholesterol levels, and even reduce the risk of certain cancers. However, it can cause irritation or digestive discomfort in some people.
Garlic is known for its ability to treat and prevent various health conditions. It has been used for centuries to treat illnesses like the common cold, flu, and infections due to its antimicrobial properties. Garlic also helps lower blood pressure and cholesterol levels, reducing the risk of heart disease.
The main benefit of garlic is its ability to improve heart health. Garlic helps lower blood pressure and cholesterol levels, reducing the risk of heart disease and stroke. It has antimicrobial properties and may support prevention, but it is not a substitute for medical treatment.
While garlic is generally safe for most people when consumed in moderation, excessive intake of garlic supplements may lead to liver damage in rare cases. Some studies suggest that high doses of garlic supplements can cause liver toxicity, especially in people with existing liver conditions.
References:
- Rivlin, R. S. (2001). Historical perspective on the use of garlic. The Journal of Nutrition, 131(3), 951S–954S. https://doi.org/10.1093/jn/131.3.951S
- Iciek, M., Kwiecień, I., & Włodek, L. (2009). Biological properties of garlic and garlic-derived organosulfur compounds. Environmental and Molecular Mutagenesis, 50(3), 247–265. https://doi.org/10.1002/em.20474
- Lissiman, E., Bhasale, A. L., & Cohen, M. (2014). Garlic for the common cold. Cochrane Database of Systematic Reviews, (11), CD006206. https://doi.org/10.1002/14651858.CD006206.pub4
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