Is it as good as they say? Does it improve health? What are the true effects of regular garlic consumption and why should you include it as soon as possible in your daily menus?
Garlic has been used for medicinal purposes since ancient history, where in addition to cooking and consuming it as food, its beneficial health properties were also used.
There are many who suffer from hypertension and have found in garlic a wonderful ally to combat the symptoms of certain diseases.
In addition to being very effective for circulation, it also helps prevent coronary problems and intervenes to improve the functioning of our liver and bladder. It is also useful against stomach problems, such as diarrhea. Taking it on an empty stomach is another option, since among the benefits of raw garlic on an empty stomach is that it stimulates the central nervous system.
Its use goes back even to the most ancient civilizations that have existed, among which are Egyptians, Babylonians, Greeks, Romans and Chinese.
The garlic bulb is commonly referred to as a "head", while each piece of the bulb is called a "clove." A medium garlic usually has between 10 and 15 cloves more or less.
11 reasons to consume garlic every day
It has been shown that most of the positive effects that garlic produces are formed when garlic is chopped, crushed or crushed, since the compound it produces, called allicin, is directly responsible for the characteristic smell of garlic.
Allicin is able to travel throughout the body, starting with the tract and moving throughout our body where it manages to enhance its biological effects.
It is an extraordinary source of nutrients
In addition to being nutritious, garlic is also very low in calories. About 30 grams of garlic contain mostly magnesium, vitamin B6, vitamin C, selenium and fiber. It also incorporates calcium, potassium, phosphorus, and vitamin B1.
That is, for every 30 grams of garlic you would be consuming 42 calories, with one 2 grams of protein and 10 g of carbohydrates.
Helps cure cold
Supplementing with garlic is a great idea, since we will be boosting the functions of our immune system.
Garlic is able to calm cold symptoms and can reduce the number of sick days if we take it frequently.
If you are a person prone to colds, then if you add garlic to your diet you will get an incredible benefit by increasing your resistance against possible colds.
Serves to reduce blood pressure
Cardiovascular diseases, such as heart attacks or strokes, are one of the leading causes of death worldwide.
Those people with a tendency to have high blood pressure suffer from hypertension and it is usually the main cause of this type of disease.
However, there are studies that support the benefits of supplementing the diet with garlic; and they have found that the properties of garlic, in doses of 600 to 1,500 mg, are as effective in reducing blood pressure as the Atenolol applied in a period of 24 weeks.
For the effects of garlic to be noticeable, it will be necessary to apply it in high doses. That is, to obtain the required amount of allicin we should take between 4 or 5 garlic daily.
Improves cholesterol levels
Garlic is closely related to lowering cholesterol, especially LDL cholesterol.
A garlic supplement can lower LDL cholesterol by 10-15 %. LDL cholesterol is commonly known as "bad" cholesterol, which is what garlic acts on. Good cholesterol (HDL) is neither improved nor worsened by its effects.
Garlic helps you prevent Alzheimer's and Dementia
The oxidative damage produced by free radicals has a direct impact on the cellular aging process.
The good news is that garlic contains some antioxidants that can be helpful in slowing down this process and therefore preventing diseases such as Alzheimer's or dementia. These antioxidants are capable of protecting our body against oxidative damage.
A supplementation with high doses of garlic increases and enhances the antioxidant enzymes of the human body. At the same time, it also reduces oxidative stress in those people who tend to suffer from hypertension.
Garlic gives you life expectancy
Although the effects on human longevity are simply impossible to demonstrate in humans, the reality is that given the very beneficial effects that garlic has on risk factors related to blood pressure, it seems logical to conclude that garlic helps you live more time.
In addition, it can also fight infections, something that should also be taken into account if we are aware that most causes of death in older people have to do with a dysfunctional imbalance in the immune system.
Improve your sports performance
Garlic was one of the first substances used to improve the performance of athletes and sportsmen.
Traditionally, its use was intended to reduce fatigue and to improve the work capacity of field workers. But there are also records of its use by the ancient Greeks in the Olympic Games.
Although it is evidenced that garlic has an effect on sports performance, the truth is that there are very few related studies. Some of them are even somewhat contradictory.
On the one hand, an experiment showed that subjects with heart disease who took garlic oil for 6 weeks reduced their maximum heart rate by 12 %
However, on the other hand, a study was carried out with 9 professional cyclists and no noticeable benefits were evidenced in their performance.
Helps release toxins
The sulfuric compounds in garlic can protect our body from heavy metal toxicity, but only if we consume it in large doses.
Garlic is helpful in reducing many clinical signs of poisoning, including migraines and blood pressure.
Increase your bone quality
Although the effects of garlic on human bones have not been evaluated, it is true that it has been shown that its consumption can reduce bone loss, as well as increase the level of estrogens in women. It has also been concluded that a daily dose of dried garlic extract can reduce the indicators of estrogen deficiency in women.
Taking foods like garlic or onion also has powerful positive effects on osteoarthritis.
It is easy to include in the diet and gives a delicious taste
Although it is not a direct health benefit, it is important to mention that garlic is very easy to include in your daily diet.
It is an exceptional complement to most dishes, especially for the flavor it gives to soups and sauces. It has a strong flavor that can add a touch of flavor to simpler meals.
There is a variety, called black garlic that has benefits in people with hypertension, provides antioxidants, regulates the immune system, energizes you and helps reduce stress and anxiety.
Garlic can be consumed in different ways, from its natural state, to powder or in supplements, such as garlic oil or extract.
In order for it to have therapeutic effects effectively, a clove of garlic should be consumed with every two or three of your meals. However, keep in mind that garlic also has its drawbacks, such as the bad breath that it leaves after consuming it. There are also people who are allergic to garlic.
In any case, and especially if you suffer from heart disease or are under any medical treatment, it is important that you speak with your doctor before increasing your consumption of garlic.
One point that should not be overlooked is that the active ingredient allicin only appears when garlic is cut or crushed; so if you cook it, the garlic will not have the same effect on your health. You can set aside the chopped garlic and add it raw to your dishes before eating.