7 Proven Health Benifits Of Garlic On Your Health

 

Garlic is one of those staple kitchen ingredient that has been used for more than 5000 years. This flavorful ingredient was cultivated not only for boosting the flavour in your curries, but also to keep you healthy.

Garlic belong to the family of onion, because of its shape like bulb. Every clove in garlic is packed with nutrients that can help you, from treating colds, flu, acne and hair loss, to helping prevent high blood pressure and heart disease. Garlic can also help to lower your cholesterol level, thanks to allicin (a powerful compound that is found in garlic).

This flavouring ingredient is used in almost every indian dish. If you are fan of Indian currie, you now know one of the secret ingredient that makes it delicious.

Some research also confirm that garlic may help to combat degenerative disease, build a strong and healthy immune system, fight depression, and many more. Nutritionist also recommend eating raw garlic on empty stomach, to improve blood pressure, prevent cancer and improve your immune system.

Beside adding benifits to your health they are also great at nutrient content like Vitamin B6 and  Vitamin B1. Moreover they are also rich in minerals like iron, copper, selenium, manganese, and potassium. 

Here are 7 Proven Health Benifits Of Garlic On Your Health.

Nutritional Value Of Garlic

Nutrient content of garlic for one medium clove (3g) of raw garlic.

• Calories: 4.5
• 0 gram of fats
• 0.5mg of sodium
• 1 gram of carbohydrates
• 0.1 gram of fiber
•  0 gram of sugar
• 0.2 gram of protein

Health Benifits Of Garlic

1. Garlic is Nutrient Powerhouse

When you think about minerals, the first thing that comes in your mind is nutritional supplement, however garlic might do that work for you.

A single clove of garlic is chocked with vitamins and minerals, including vitamin B6, manganese, selenium, vitamin c, iron, potassium, and copper.  Who would have thought that a single clove of garlic can be a powerhouse of these nutrients.

Minerals contain for one clove (3 grams) of raw garlic contains.

• Manganese: 2% of the Daily Value 
• Vitamin B6: 2% of the Daily Value 
• Vitamin C: 1% of the Daily Value 
• Selenium: 1% of the Daily Value 

2. Garlic Can Help Reduce Blood Pressure

Blood pressure or hypertension, is linked to many cardiovascular diseases such as heart attacks or stroke. Researches also show that the active ingredient allicin present in garlic aids in lowering blood pressure . [1]

In one study, participants were given 600-1,500 mg doses of garlic extract, it was found that garlic extract was as effective as the drug  Atenolol at reducing blood pressure over a 24 week period. [2]

Consuming raw garlic every day, empty stomach may be more effective in stabilizing and lowering your blood pressure.

 

3. Garlic Supports A Healthy Immune System

When it comes to boosting your immune system citrus is the first thing that comes in mind, however garlic may do that magic too.

Chemical compound like alliin, allyl cysteine, allyl disulfide, and allicin help protect your cells while keeping you healthy and strong, and a single clove of garlic may provide you with all these antioxidant.

According to a study published in 2011, where 146 participants were assessed with various cold and flu symptoms, and were given either a garlic supplement (allicin) or a placebo for 12 weeks. It was further found that people who were given garlic have improvement in their immune system. [3]

4. Garlic Improve Cardiovascular Health

Cardiovascular disease are ranking at the top that may even lead to death. However garlic may help fight cardiovascular disease by lowering your LDL (bad cholesterol) level.

In fact a study published in the journal  Annals of Internal Medicine found the effect of garlic on total cholesterol in people with elevated levels, moderately reduced cholesterol. [4]

If you are diagnosed with high cholesterol, garlic supplementation may help to reduce your LDL cholesterol by about 10-15% . [5]

5. Garlic Can Combat Sickness, Including the Common Cold

Next time you are suffering from severe cold and cough, consume garlic and this will make you feel better. Simple add garlic in soup to avail all the benifits.

According to a  study  published in the journal Advances In Therapy found that a daily garlic intake (2.56 grams per day)  can reduce the number of colds by 63%. [6]

However some research also states that more research are needed to completely Understand, garlic may help treat cold. [7]

6. Garlic can slow down the ageing process

Did you know that garlic is one of those superfood that is full of antioxidants that help fight oxidative damage. 

In more simpler words garlic is full of anti-ageing properties. That help prevent your skin cells from free radicals that can make it age soon. The antioxidant present in garlic also clear up your skin and fight acne-causing bacteria.

Moreover garlic is also use for treating skin conditions like eczema and scarring. You can Rub a sliced clove of Garlic to clear acne. After 5 minutes wash off with cold water. 

7. Garlic May Improve Bone Health

Herbs like garlic and onion are full of essential minerals like zinc, manganese, vitamin B6 and vitamin C, that keeps your bone healthy and strong.

According to a  study published in The Journal of Phytotherapy Research, garlic oil can preserve your skeleton health by providing essential nutrients that are required for healthy, strong bones. [8]

Another study published  in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic)can significantly decreased a marker of estrogen deficiency. [9]

How To Add Garlic In Your Diet

You can simply have them raw in morning to avail all these benefits. Many nutritionist suggest to have them raw. However you can also add them in your food, this will not only boost the flavour but also will improve overall nutritional value of your food. Here are some of the easy method that you can try:

• Mince a garlic clove and toss into your salad or salad dressing.
• Make garlic toast, by mincing the raw garlic, and then mix with some ghee (clarified butter) or butter, and spread on toast.
• Add to soups or juice with other veggies.
• Chop bits of garlic, make tea with it and drink it with breakfast.
• Pan fry garlic with butter and mix it into your omelette.
• You can chop, crush, slice, mince, or even juice garlic.
• Minced garlic gives a delicious, fragrant aroma when warmed in olive oil. 

A Word From Healthyngreat

Garlic was believed to have medicinal properties for more than 5000 years. Even modern science believe that garlic can be benificial in many ways. These “7 Proven Health Benifits Of Garlic On Your Health” will surely motivate you to add more of these tasty ingredient in your food. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

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