Garlic, often referred to as nature's wonder drug, has been celebrated for centuries for its remarkable health benefits. In local Nigerian languages, it is called Tafarnuwa in Hausa and ayuu in Igbo while in Yoruba it is called ayo. The beneficial effects of garlic have been reported to be due to its antioxidant properties. This article will enumerate some amazing health benefits of garlic, explaining its diverse health benefits and its uses.
Nutritional Value of Garlic
Garlic contains essential nutrients, including vitamins
C and B6, manganese, selenium, and fiber. However, its most potent compounds
are sulfur-containing compounds like allicin, formed when garlic
cloves are crushed or chopped. These compounds are responsible for many of
garlic's health-promoting properties.
Amazing Health Benefits of Garlic in Our Body
Here are 19 health benefits of garlic that are supported by human research.
1. Antioxidant Properties
Garlic is rich in antioxidants, which help neutralize harmful
free radicals in the body. By reducing oxidative stress, garlic can lower the
risk of chronic diseases like heart disease, cancer, and diabetes.
2. It is Good for Cardiovascular Health
Studies have shown that garlic can significantly improve
cardiovascular health by lowering blood pressure and cholesterol levels. Its
anti-inflammatory and anti-clotting properties also help reduce the risk of
heart attacks and strokes.
3. Blood Pressure Regulation
Garlic supplements have been found to modestly reduce blood
pressure in people with hypertension. Its ability to relax blood vessels and
improve blood flow contributes to its antihypertensive effects.
4. Cholesterol Management
Garlic has been shown to lower LDL cholesterol levels, also
known as "bad" cholesterol, while increasing HDL cholesterol levels,
or "good" cholesterol. This can help reduce the risk of
atherosclerosis and coronary artery disease.
5. It Boosts Immune System
Garlic has long been prized for its immune-boosting
properties. Its sulfur compounds stimulate the production of white blood cells,
which play a crucial role in fighting off infections and diseases.
6. Anti-Inflammatory Effects
Chronic inflammation is linked to various health problems,
including heart disease, arthritis, and cancer. Garlic contains compounds that
inhibit inflammatory pathways in the body, reducing the risk of chronic
inflammation.
7. Prevent Cancer And Pectic Ulcer
Several studies suggest that garlic may have
cancer-preventive effects, particularly against certain types of cancer, such
as stomach and colorectal cancer. Its antioxidant and anti-inflammatory
properties may help inhibit the growth of cancer cells.
8. May Improve Athletic Performance
Garlic is considered one of the best ” performance-enhancing” substances. In olden times, the item was used to treat
fatigue and improve the work capacity of laborers. Studies on rodents suggest
consuming garlic helps in improving exercise performance. 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.
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9. It Improves Digestive Health
Garlic promotes digestive health by stimulating the production
of digestive enzymes and supporting the growth of beneficial gut bacteria. It
can also help alleviate symptoms of gastrointestinal disorders like bloating
and gas.
10. Improves Bone Health
Garlic contains nutrients like calcium and vitamin C, which
are essential for maintaining strong and healthy bones. Its anti-inflammatory
properties may also help reduce the risk of osteoporosis and arthritis.
11. It Improves Brain Functioning
Some research suggests that garlic may have neuroprotective
effects, helping to improve cognitive function and reduce the risk of
neurodegenerative diseases like Alzheimer's and Parkinson's.
12. Skin and Hair Benefits
Garlic's antibacterial and antifungal properties make it
effective against acne, dandruff, and other skin and scalp conditions. Its
sulfur compounds also promote collagen production, leading to healthier skin
and hair.
13. Good for Weight Loss
Garlic may aid in weight loss by boosting metabolism and reducing appetite. Its sulfur compounds stimulate the production of hormones that regulate hunger and satiety, making it easier to maintain a healthy weight.
14. Fights UTI and Improves Renal
Health
Fresh garlic juice can potentially reduce the growth of E. Coli bacteria that cause urinary tract
infection (UTI). It also helps prevent kidney infections.
Garlic reduces infections in
wounds and promotes hair growth, bone health, and liver health. Most of the home
remedies are effective only if garlic is consumed raw.
15. Reduces Exercise Fatigue
According to studies from Japan,
raw garlic when aged in a mixture of water and alcohol may have significant
effects on exercise endurance. Human studies have also been conducted that have
shown that garlic can indeed improve the symptoms of exercise fatigue.
16. Reduces Blood Toxicity
For people who are susceptible to
lead poisoning due to occupational hazards, garlic may be the best organic
solution. Studies conducted in 2012 have revealed that garlic is in fact, safer
and better at reducing lead poisoning of the blood than d-Penicillamine, which
is the common drug used to treat the same.
17. Overcome Oestrogen Deficiency
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 garlic has been seen to regulate this to some extent and therefore,
may be effective in overcoming oestrogen deficiency after menopause.
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18. Reduce Effects or Onset of
Osteoarthritis
Consuming garlic in your regular
diet can also help to prevent or reduce the onset of osteoarthritis. Research
has shown that garlic contains a compound known as diallyl disulphide which
helps to maintain bone density and therefore can potentially delay the onset of
bone-related ailments like osteoarthritis.
19. Prevent Heart Blockages
Garlic is also believed to help
reduce the stickiness of the platelets in your blood. These platelets are
responsible for the clotting of blood. Consuming a healthy dose of garlic can
help reduce the excessive clotting effect of platelets on the blood. Therefore,
it helps prevent unnecessary blood clots inside arteries that reach up
to your heart causing a heart attack.
Garlic side effects
Keep in mind that garlic has some downsides, such as bad
breath. Some people are also allergic to garlic.
Garlic may also affect your blood clotting ability. If you
have a bleeding disorder or are taking blood-thinning
medications, talk with a doctor before increasing your garlic intake.
Final Word
In conclusion, garlic is a flavorful addition to your meals and a powerhouse of nutrients and health benefits. From
cardiovascular health and immune support to cancer prevention and weight
management, garlic's amazing health benefits are extensive. Consider
adding more garlic to your diet to reap numerous rewards for your overall
well-being.
Frequently Asked Questions
Can garlic supplements provide the same health benefits as
fresh garlic?
While garlic supplements can offer some of the same benefits,
they may not be as effective as fresh garlic due to variations in processing
and potency.
Is it safe to consume garlic daily?
For most people, consuming garlic in moderate amounts as part
of a balanced diet is safe and beneficial. However, individuals taking
blood-thinning medications should consult their healthcare provider before
increasing their garlic intake.
Are there any side effects of eating garlic?
Some people may experience digestive issues like heartburn or
upset stomach after consuming garlic. In rare cases, garlic allergy or skin
irritation may occur.
Can garlic help prevent the common cold?
While garlic has immune-boosting properties, scientific
evidence supporting its effectiveness in preventing the common cold is limited.
However, incorporating garlic into your diet may still provide some protection
against respiratory infections.
How should garlic be stored to preserve its freshness and
potency?
Garlic should be stored in a cool, dry place away from direct
sunlight. Avoid storing garlic in the refrigerator, as it can cause sprouting
and loss of flavor.
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