Garlic belongs to the Allium family and is closely related to onions, shallots, and leeks. People widely use it in cooking for its flavour and aroma. Garlic’s health benefits arise from the sulfur compounds produced when one crushes, chops or chews a clove of garlic. The most popular component is allicin, but other compounds such as diallyl disulfide and s-allyl cysteine may also have potential health benefits. The Botanical name of garlic is Allium sativum.

Nutritional profile of Garlic:-

Calories	4.5
Fat	0g
Sodium	0.5mg
Carbohydrates	1g
Fiber	0.1g
Sugars	0g
Protein	0.2g
Vitamin C	0.9mg
Zinc	0.04mcg

Some of the Benefits of Garlic:

Boosts the Immune System: Experimental results indicate that garlic can improve the functioning of the immune system by stimulating certain cell types, such as lymphocytes, macrophages, eosinophils, dendritic cells, and natural killer (NK) cells. Consuming garlic can boost the immune system, which may help prevent catching colds or the flu.

Reduces High Blood Pressure: Garlic possesses anti-hypertensive properties that may lower blood pressure by preventing the production of angiotensin II.

Reduces Cholesterol Levels: Research indicates that the consumption of garlic can decrease cholesterol levels by lowering both LDL (bad) cholesterol and total cholesterol. Garlic appears to lower levels of harmful cholesterol while promoting the increase of good cholesterol.

Helps With Prevention of Cancer: Garlic has the potential to offer benefits in preventing cancer. It can inhibit the production of cancer-causing agents, speed up the process of repairing damaged DNA, and slow down the growth of cancer cells.

Antibacterial Properties: Garlic has the potential to act as an antibiotic due to the presence of Allicin, a sulfur-containing amino acid, which is responsible for its pungent odour and possesses antibacterial properties.

Helps in the prevention of Alzheimer’s and Dementia: Garlic can be extracted and aged to produce a highly beneficial antioxidant supplement called aged garlic extract (AGE or Kyolic), which may help lower the risk of various diseases. This benefit is derived from the compound allyl sulfide, which is present in garlic and is known for its potent health-promoting properties.

Helps Detox the Body: Garlic is known to have liver and digestive system cleansing properties. Consumption of 1-2 raw garlic cloves regularly can reap benefits.

FAQs

What are the side effects of Garlic?

While garlic has numerous health benefits, excessive consumption or use can cause side effects. Some people may experience breath and body odour, heartburn, or an upset stomach after consuming garlic. Additionally, garlic may increase the risk of bleeding and cause allergic reactions in some individuals.

Garlic breath and body odour are two of the most common adverse effects of garlic consumption. Additionally, excess intake of raw garlic may lead to liver toxicity, despite its antioxidant potential. It may also cause GERD (gastroesophageal reflux disease) in some individuals.

Garlic interacts with certain medications, such as chlorpropamide, fluindione, ritonavir, and warfarin, which may increase the risk of bleeding. Therefore, it should not be taken with blood-thinning medications like warfarin. Some studies suggest that garlic may also cause profuse sweating in some individuals and dizziness with excess consumption. Moderate garlic consumption offers benefits.

What are the benefits of consuming garlic in the morning?

Incorporating garlic into your morning routine by consuming it on an empty stomach may benefit your immune system. Garlic has anti-inflammatory properties that can help decrease inflammation, contributing to a better immune system. Therefore, start your day with garlic to support your health and well-being.

How many garlic cloves per day?

According to research, consuming 1 to 2 cloves, equivalent to 3 to 6 grams, daily may offer health advantages. In case of difficulty upon consumption of a quantity greater than this, it is advisable to decrease the consumption.

What is the healthiest way to eat garlic?

Raw garlic on an empty stomach is the optimal method of consuming garlic. Allicin is an essential component in fresh garlic and gets diluted when cooked.

What happens if I eat garlic every day?

Excessive consumption of garlic can result in unfavourable effects such as halitosis, acid reflux, gastrointestinal problems, and elevated susceptibility to bleeding.

Picture Credits: The Chopra Center

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