Garlic is one of those foods that you either love or hate. It can be spicy and pungent with that uniquely garlic flavor if eaten raw. However, when cooked it mellows and loses some of it heat and tickles your nose with a hint of an Italian Bistro.
To get the powerful healing benefits of garlic chop, or mash the garlic clove and let them sit for 20 to 30 minutes before cooking them. This allows the enzymes in the garlic time to make the healing compound, allicin.
Always buy organic when possible.
History of garlic
Garlic is undoubtedly one of the true joys of culinary life on our planet. Although there is some debate about it, the most recent theory based on molecular and biochemical research is that garlic (Allium sativum L.) was first developed from wild Allium longicuspis in Central Asia, about 5,000–6,000 years ago.
Garlic was likely traded out from central Asia into Mesopotamia where it was cultivated by the beginning of the 4th millennium BC. The earliest remains of garlic come from the Cave of the Treasure, near Ein Gedi, Israel, ca 4000 BCE (Middle Chalcolithic). By the Bronze Age, garlic was being consumed by people throughout the Mediterranean, including the Egyptians under the 3rd dynasty Old Kingdom pharaoh Cheops (~2589–2566 BCE). https://www.thoughtco.com/garlic-domestication-where-and-when-169374
The Surprising Health Benefits of Garlic: Nature’s Powerhouse
Garlic, a humble kitchen staple, has been revered for centuries not only for its distinct flavor but also for its numerous health benefits. From boosting immunity to improving heart health, garlic is a natural remedy that has been used across cultures. Let’s explore the various ways this potent herb can contribute to your well-being.
1. Rich in Nutrients but Low in Calories
Garlic is incredibly nutritious while being low in calories, making it a perfect addition to any diet. A single clove (3 grams) of raw garlic contains:
•Manganese: 2% of the Daily Value (DV)
•Vitamin B6: 2% of the DV
•Vitamin C: 1% of the DV
•Selenium: 1% of the DV
•Fiber: 0.06 grams
•A decent amount of calcium, copper, potassium, phosphorus, iron, and vitamin B1
With only 4.5 calories per clove, garlic packs a powerful nutritional punch without adding unnecessary calories.
2. Boosts Immune System
One of the most well-known health benefits of garlic is its ability to boost the immune system. Garlic contains compounds like allicin, which have been shown to enhance the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as those that cause the common cold or flu. People have used Garlic and Honey together for centuries to boost immune function.
A study involving 146 participants found that those who took a garlic supplement had a 63% lower risk of getting a cold, and their colds were shorter by 70% compared to those who did not take the supplement.
3. Improves Heart Health
Garlic has been found to be highly beneficial for heart health. It helps reduce high blood pressure, a major risk factor for cardiovascular diseases like heart attacks and strokes. Studies suggest that garlic supplements can reduce blood pressure in individuals with hypertension by 8-10%.
Garlic’s heart benefits don’t stop there. It can also reduce total and LDL cholesterol levels, particularly in those with high cholesterol. Regular consumption can lead to a 10-15% reduction in LDL cholesterol, commonly known as “bad” cholesterol.
4. Antioxidant Properties and Anti-Inflammatory Effects
Garlic is rich in antioxidants, which can help protect your cells from oxidative damage caused by free radicals. The antioxidants in garlic, including allicin and sulfur compounds, contribute to its anti-inflammatory effects. Chronic inflammation is linked to several diseases, including heart disease, cancer, and neurodegenerative conditions like Alzheimer’s.
5. May Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. A four-week study involving employees of a car battery plant (who had excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.
6. Enhances Athletic Performance
Garlic was traditionally used in ancient cultures to enhance the performance of laborers and was also given to Olympic athletes in ancient Greece. Modern research suggests that garlic can improve exercise performance by reducing exercise-induced fatigue. While more research is needed, garlic’s ability to reduce fatigue and increase stamina is promising for athletes and active individuals.
7. Supports Bone Health
freshly toasted garlic bread on a white plate.
Garlic has been shown to increase estrogen levels in females, which may reduce the risk of osteoporosis. A study on menopausal women found that a daily dose of dry garlic extract significantly decreased a marker of estrogen deficiency, suggesting that garlic may have beneficial effects on bone health in women.
Conclusion:
Garlic is more than just a flavor enhancer; it’s a nutritional powerhouse with a variety of health benefits. Incorporating garlic into your daily diet can support your immune system, improve heart health, reduce inflammation, and even boost your athletic performance. Whether you enjoy it raw, roasted, or in supplement form, garlic is a simple and effective way to enhance your overall health. So, the next time you cook with garlic, remember that you’re not just adding flavor to your dish—you’re also nourishing your body with one of nature’s most potent remedies.
Healthy Wishes
Wally Bishop I.N.H.C., C.N.C., C.I.C.P.
Board Certified Holistic Health Practitioner
Board Certified Functional Nutrition Coach
Sources
Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
Garlic: a review of potential therapeutic effects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/
Garlic: A systematic review of the effects on cardiovascular diseases https://pubmed.ncbi.nlm.nih.gov/35193446/
The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
