Garlic, with its pungent aroma and distinctive flavour, has been a culinary staple for centuries. But did you know that this humble bulb offers a plethora of health benefits too? From boosting heart health to strengthening the immune system, garlic is a versatile ingredient with remarkable medicinal properties. Join us on a journey as we delve into the world of garlic and uncover its incredible benefits.
Here is the nutritional chart for 100 grams of raw garlic. Note that 1 medium to large garlic clove weighs between 3-8 grams each.
| Amount of nutrients per 100g | Percentage of recommended daily intake | |
| Calories | 149 | |
| Carbohydrates | 33.1 g | |
| Fibre | 2.1 g | |
| Fats | 0.5g | |
| Protein | 6.4g | |
| Vitamin B6 | 1.2mg | |
| Vitamin C | 31.2mg | |
| Thiamin | 0.2mg | |
| Riboflavin | 0.1mg | |
| Also contains vitamins A, E, K, Niacin, Folate, Pantothenic acid and Choline | ||
| Manganese | 1.7mg | |
| Selenium | 14.2mcg | |
| Calcium | 181mg | |
| Copper | 0.3mg | |
| Phosphorus | 153mg | |
| Potassium | 401mg | |
| Iron | 1.7mg | |
| Also contains Zinc, Magnesium and sodium |
Garlic is a versatile and widely used ingredient in cooking, and it also offers numerous health benefits. Here are some of the potential benefits of garlic:
Garlic offers an immune system boost to help prevent colds and the flu virus. Eating raw garlic can protect against cough, fever, and cold illnesses. According to one study involving 41,000 women between the ages of 55 and 69, those who routinely ate garlic, fruits and vegetables had a 35% lower colon cancer risk.
Strokes and heart attacks are two of the most significant health concerns worldwide. High blood pressure is a considerable risk factor for heart disease. It’s thought to cause about 70% of strokes, heart attacks, and chronic heart failure. High blood pressure is the cause of 13.5 per cent of deaths worldwide.
Eating garlic relieves high BP. Actually, garlic is very helpful in controlling blood circulation. People suffering from high BP problems are advised to eat garlic daily.
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One benefit of raw garlic is that it’s full of vitamins and minerals, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This powerhouse combination is especially good for cognitive function: Vitamin B6 and magnesium are both linked to boosting mood and improving brain health.
Garlic’s antioxidant properties can help protect the skin from damage caused by free radicals, potentially reducing signs of ageing and promoting a healthy complexion. Some people also use garlic-infused oils or masks for hair care, as it may help improve hair strength and reduce dandruff.
Be aware, though, that garlic could cause a burning sensation on your skin
Garlic’s antimicrobial powers have uncovered its potential to protect against viruses, bacteria, and fungi, largely thanks to allicin. Certain compounds from garlic work to keep harmful external microorganisms from invading healthy cells as well as hinder their ability to grow.
Garlic is considered one of the best ” performance-enhancing” substances. A healthy heart and body are key to keeping you fit. Ultimately, eating garlic plays an excellent role in minimizing, even if subtly, how soon you get weary when physically exerting yourself.
People who had heart disease consumed garlic for 6 weeks and this resulted in a 12% reduction in their heart rate and better exercise capacity.
Many studies suggest that consuming garlic may help safeguard against cancer and that several of its bioactive molecules kill or inhibit the growth of cancerous cells. A 2018 study published in the journal Nutrients observed that “homemade garlic extract has anti-cancer activities both in vitro and in vivo. Consuming fresh garlic can help lessen the risk of colon cancer.
The period of menopause for older women has often been associated with a lack of the female hormone known as oestrogen due to irregular production of a protein known as a cytokine. Consumption of it has been seen to regulate this to some extent and therefore, may be effective in overcoming oestrogen deficiency after menopause.
Garlic contains compounds like allicin, sulfur, and flavonoids that act as antioxidants. These compounds help protect cells from oxidative damage caused by free radicals, potentially reducing the risk of chronic diseases.
Several studies suggest that garlic may help improve heart health by reducing blood pressure and cholesterol levels. It may also have anti-clotting properties that promote healthy blood circulation and reduce the risk of cardiovascular diseases.
Garlic contains compounds that possess anti-inflammatory properties, potentially helping to reduce inflammation in the body. Chronic inflammation is linked to various diseases, so reducing it can be beneficial for overall health.
Garlic has been used traditionally to support digestion and alleviate gastrointestinal issues. It may help stimulate the production of digestive enzymes and promote a healthy gut microbiome.
The antioxidant properties of garlic, along with its ability to reduce oxidative stress, may contribute to anti-ageing effects. By neutralizing free radicals, garlic may help slow down the ageing process and protect against age-related diseases.
Garlic contains nutrients like manganese and vitamin B6, which are important for maintaining strong and healthy bones. It may help increase bone density and reduce the risk of osteoporosis.
Garlic has detoxifying properties that can assist in eliminating toxins from the body. It may support the liver in its role of filtering and detoxifying harmful substances.
Some studies suggest that garlic may have positive effects on cognitive function. It may help improve memory, attention, and overall brain health, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and dementia.
Garlic has been shown to help regulate blood sugar levels and improve insulin sensitivity, making it potentially beneficial for individuals with diabetes or those at risk of developing the condition.
Garlic’s antimicrobial and anti-inflammatory properties can be beneficial for respiratory health. It may help alleviate symptoms of respiratory infections, such as coughs, colds, and bronchitis.
Although not a magical weight loss remedy, garlic may support weight management efforts. It can help control appetite, boost metabolism, and improve fat-burning processes.
Garlic’s antibacterial properties may help combat oral bacteria and reduce the risk of gum disease and tooth decay. However, it’s worth noting that raw garlic can cause bad breath, so proper oral hygiene is essential.
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While garlic is generally safe for consumption and offers numerous health benefits, it can cause side effects in some individuals. Here are a few potential side effects of garlic:
Garlic can cause gastrointestinal discomfort in some people, leading to symptoms such as heartburn, gas, bloating, and stomach upset. These effects are more common when consuming raw garlic or in higher quantities.
One well-known side effect of garlic is its ability to cause strong breath and body odour. The pungent compounds in garlic can be released through the breath and pores, resulting in a distinct garlic smell that may persist for several hours or even the next day.
Although rare, some individuals may be allergic to garlic. Allergic reactions can range from mild symptoms like itching, rash, or hives to more severe reactions such as difficulty breathing, chest tightness, or swelling of the face, lips, or tongue. If you experience any signs of an allergic reaction, seek medical attention immediately.
Garlic has blood-thinning properties that can interfere with blood clotting. This effect may increase the risk of bleeding, especially when consumed in large quantities or combined with blood-thinning medications. It’s advisable to exercise caution and consult a healthcare professional if you have a bleeding disorder or are taking anticoagulant medications.
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Garlic may interact with certain medications, including anticoagulants, antiplatelet drugs, and some HIV medications. It’s crucial to inform your healthcare provider about your garlic consumption, especially if you are on any medications, to prevent potential interactions.
For individuals with GERD or acid reflux, garlic may aggravate symptoms due to its potential to relax the lower oesophagal sphincter, allowing stomach acid to flow back into the oesophagus.
In some individuals, direct contact with raw garlic can cause skin irritation or a rash. This is known as contact dermatitis and may manifest as redness, itching, or inflammation. It’s recommended to avoid applying raw garlic directly to the skin if you are prone to such reactions.
Garlic may interact with certain medications, such as those used to treat HIV, tuberculosis, or organ transplant rejection. It can affect the metabolism or effectiveness of these medications. If you’re taking any prescribed medications, it’s essential to consult your healthcare provider before incorporating garlic supplements or large amounts of garlic into your routine.
Garlic has been known to worsen symptoms of acid reflux or gastroesophageal reflux disease (GERD) in some individuals. Its high sulfur content may relax the lower oesophagal sphincter, allowing stomach acid to flow back into the oesophagus, leading to heartburn and discomfort.
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Some individuals may be more sensitive to the effects of garlic due to certain physiological conditions or sensitivities. They may experience stronger side effects such as gastrointestinal disturbances, allergic reactions, or changes in blood pressure.
Due to its blood-thinning properties, garlic consumption may increase the risk of bleeding during or after surgical procedures. It’s crucial to inform your healthcare provider about your garlic consumption before undergoing any surgeries or dental procedures.
It’s important to remember that these side effects are generally mild and occur in specific cases. For most people, moderate consumption of garlic as part of a balanced diet is unlikely to cause significant issues. However, if you have any underlying health conditions or concerns, it’s advisable to consult with a healthcare professional for personalized guidance.
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