Garlic has been a popular ingredient in every kitchen for centuries because of its medicinal properties. It is a herb from Allium (onion) family and is closely related to onions, scallion, chive, and leek. ‘Allicin’ is a Sulfur compound high in garlic, which is antibacterial and antiseptic (1). Each part of a garlic bulb is called a ‘clove’; each small clove is a powerhouse of flavor. Garlic also contains numerous Vitamins and Minerals.
Nutritional value per 100 g
|
Energy |
623 kJ (149 kcal) |
|
Carbohydrates |
33.06 g |
|
Sugars |
1 g |
|
Dietary fiber |
2.1 g |
|
Fat |
0.5 g |
|
Protein |
6.36 g |
|
Thiamine (B1) |
0.2 mg |
|
Riboflavin (B2) |
0.11 mg |
|
Niacin (B3) |
0.7 mg |
|
Pantothenic acid (B5) |
0.596 mg |
|
Vitamin B6 |
1.2350 mg |
|
Folate (B9) |
3 μg |
|
Choline |
23.2 mg |
|
Vitamin C |
31.2 mg |
|
Calcium |
181 mg |
|
Iron |
1.7 mg |
|
Magnesium |
25 mg |
|
Manganese |
1.672 mg |
|
Phosphorus |
153 mg |
|
Potassium |
401 mg |
|
Sodium |
17 mg |
|
Zinc |
1.16 mg |
|
Water |
59 g |
|
Selenium |
14.2 μg |
Health Benefits of Garlic
1. Wards off Flu and Cold
Garlic fights against some common illnesses like the flu and cold. Consuming 3-4 cloves of raw or cooked garlic daily help to cure the cold and flu, and it also aids boost your immunity against these viral infections over time (2). However, hanging garlic cloves on a string around their necks should relieve congestion symptoms for children and babies.
2. Controls Blood Pressure
Sulfur deficiency may play a role in high blood pressure (Hypertension). Garlic is rich in Allicin (Sulfur compound) that improves blood lipid profile and increases hydrogen sulfide concentrations in blood. Besides, hydrogen sulfide relaxes blood vessels and wards off blood vessel constriction. When consumed, raw garlic, about 4-6 mmHg, aids in significantly reducing systolic and diastolic blood pressures and controls your blood pressure level.
3. Lowers Cholesterol
Garlic extract can help to protect cardiovascular from heart-related diseases (3). The garlic supplements appear to decrease total cholesterol and LDL cholesterol (bad cholesterol), particularly in people with high cholesterol levels (4). However, the intake of garlic does not affect HDL cholesterol and triglycerides.
4. Maintains Diabetes
High blood glucose, obesity, and genetics are the main reasons for diabetes. However, insulin resistance happens when the body no longer reacts to insulin, increasing glucose levels and a high risk of creating diabetes. Including garlic in your meal may reduce insulin resistance, blood sugar, and cholesterol levels in those who have diabetes.
5. Destroys Yeast Infections
Garlic extract inhibits the growth of Candida is, a common type of yeast infection like Athlete’s foot (Tinea pedis), Jock itch (Tinea crisis), Ringworm (Tinea corporis). Allicin in garlic may destroy fats present on the outer surface of the yeast (5).
6. Acts as Blood Purifier
Garlic is the best blood purifier; consume two cloves of raw garlic with hot water daily morning that will aid cleanse your blood. Too many toxins in the blood will cause acne on your face. So, apply crushed garlic on acnes that will help to flush out toxins and glow your skin.
7. Natural Antibiotic
Besides, diallyl trisulfide consists of garlic, a more effective antibiotic. Garlic helps protect against certain infections like Campylobacter bacterium because it has significant antibacterial properties. Taking high doses of garlic extract supplement can increase antioxidant enzymes in the human body, just as fundamentally decrease oxidative stress in those with hypertension (6).
8. Inhibits Cancer
Garlic consists of Organosulfur that assists in destroying the growth of cells in glioblastomas, a kind of deadly brain tumor. Also, Garlic protects the body against prostate, lung, stomach, bladder, liver, and colon cancer as it has a lofty amount of antioxidants (7). Phytochemicals are chemical mixes found in garlic plants that keep safe cells from damage that lead to malignant growth.
9. Protects Skin and Hair Health
Skin: Garlic saves the skin from the effect of free radicals as its medicinal properties and slows down the depletion of collagen, which leads to loss of elasticity in aging skin (8). Applied topically, garlic extract can help to clear up your skin and promote skin glow.
Hair: Massaging with garlic oil on your scalp increases hair growth and prevention of hair loss. Also, it aids moisture in your hair.
10. Boosts Immunity
Organosulphur in garlic supports boosts your immune system (9). Four main chemicals such as alliin, allyl disulfide, allyl cysteine, and allicin are rich in garlic that help protect your cells, keeping you healthy and strong. Likewise, garlic extracts significantly increase white blood cell counts in your body.
11. Soothes Ulcer
Garlic oil soothes ulcers because it assists in increasing the concentration of antioxidant enzymes in our bodies. Raw garlic wards off H. pylori, the most common bacterial infection globally (10).
12. Boosts Digestion
Include raw garlic cloves in the daily diet that aids intestine problems like dysentery, diarrhea, and colitis. Garlic does not affect the good bacteria in the intestine but destroys the bad ones. It not only enhances digestion but also helps relieve stomach gas.
13. Preserves Bone and Brain Health
Bone: A high consumption of allium vegetables, including garlic, helps increase estrogen levels in females. Also, its natural compounds help fend off the breakdown of joint cartilage and bone.
Brain: Aged garlic extract protects against cell damage and aging in the brain because it has S-ally cysteine that activates antioxidant enzymes in the brain. However, S-ally cysteine activates antioxidant enzymes in the brain. It may reduce the harm of Alzheimer’s disease and dementia.
Summary
Garlic reduces infections like cold, flu, and yeast and promotes hair growth, bone health, and heart health. Consuming raw garlic is the best effective home remedy.
