One of the most widely used spices, garlic has long been prized for its culinary and therapeutic qualities. Garlic, or Allium sativum as it is officially known, is a member of the onion family and has several health advantages due to its high content of sulfur compounds, antioxidants, and minerals. When eaten raw, cooked, or as a supplement, garlic can provide several health benefits. We look at the top 15 health advantages of garlic below.
1. Boosts Immune System
Garlic is well known for strengthening the immune system. It has ingredients including allicin, which strengthens the immune system and aids in the body's defense against illnesses. Regular use of garlic may lessen the intensity and duration of common cold-like diseases, according to studies.
How to Use It: To boost immunity, add raw garlic to soups, salad dressings, and other foods.
2. Lower Blood Pressure
One of the main risk factors for heart disease is hypertension or high blood pressure. It has been demonstrated that garlic lowers blood pressure in hypertensive individuals. Garlic's active ingredients, including diallyl trisulfide, serve to relax blood vessels, which enhances circulation and lowers blood pressure.
How to Use It: You may control your blood pressure by taking supplements or eating 1-2 bulbs of garlic every day.
3. Enhances Heart Health
Garlic is good for heart health in general. It lessens the risk of heart disease by lowering LDL cholesterol, or bad cholesterol, and assisting in the prevention of plaque accumulation in arteries. Additionally, the anti-inflammatory properties of garlic promote cardiovascular health.
How to Use It: To protect your heart, include garlic in your diet regularly or take supplements containing aged garlic extract.
4. Helps in Detoxification
Sulfur-containing chemicals found in garlic help the body cleanse by facilitating the liver's natural detoxification process. These substances aid in the removal of lead and other heavy metals from the circulation.
How to Use It: After being exposed to pollutants in the environment, specifically, include garlic in your meals to aid in the detoxification process.
5. Promotes Digestive Health
Due to its prebiotic qualities, garlic supports a healthy balance of gut flora by feeding the good bacteria in your stomach. This can lessen bloating, enhance digestion, and shield the digestive tract from infections.
How to Use It: Adding cooked garlic to stews or soups might help your digestive system.
6. Reduces Inflammation
Because inflammation is connected to several chronic illnesses, including heart disease, arthritis, and some types of cancer, garlic's anti-inflammatory qualities may help lower inflammation in the body. Its sulfur-containing constituents work well to lower cellular inflammation.
How to Use It: Garlic, in any form, can be regularly consumed to assist control of diseases connected to inflammation.
7. Improves Athletic Performance
Garlic has traditionally been used to increase energy and lessen weariness. According to recent research, garlic may enhance exercise capacity by boosting endurance and oxygen intake.
How to Use It: Consuming garlic before working out may aid increase endurance and lessen stiffness in the muscles afterward.
8. Enhances Bone Health
Garlic may help maintain healthy bones, according to certain research, especially in women. It is thought that garlic helps menopausal women produce more estrogen, which may lower their risk of osteoporosis.
How to Use It: Over time, taking supplements or including garlic in your meals may help maintain bone health.
9. Antiviral and Antibacterial Properties
Garlic possesses potent antiviral and antibacterial properties. For millennia, it has been utilized for the treatment of both internal and exterior illnesses. Garlic's primary active ingredient, allicin, can eradicate a broad range of bacteria, fungi, and viruses.
How to Use It: To hasten healing from colds or infections, use oils infused with garlic to small cuts or wounds. You can also eat raw garlic.
10. Helps Regulate Blood Sugar
Garlic may help control blood sugar levels in diabetics and others who are at risk of getting the disease. Its sulfur-containing components can improve insulin sensitivity, which helps decrease blood sugar levels.
How to Use It: Eating raw or cooked garlic daily can help control blood sugar levels.
11. Improves Skin Health
A natural cure for several skin issues, such as fungal infections and acne, has been garlic. The antibacterial qualities aid in lessening the intensity of acne, while the antioxidants shield the face from damaging free radicals, encouraging a more radiant complexion.
How to Use It: Diluted garlic juice applied to afflicted areas can help heal skin infections, including acne.
12. May Prevent Certain Cancers
Bioactive chemicals found in garlic have been demonstrated to help prevent stomach, colorectal, and lung cancers, among other malignancies. Allicin, one of the sulfur-containing chemicals in garlic, can slow the development of malignant cells and improve the body's capacity to repair DNA.
How to Use: Taking supplements or raw garlic regularly may help lower the risk of cancer.
13. Fights Respiratory Infections
Because of its antibacterial and anti-inflammatory qualities, garlic is a useful treatment for respiratory conditions like pneumonia, asthma, and bronchitis. Breathing becomes simpler when garlic relieves symptoms and opens up airways.
How to Use It: Honey infused with garlic or garlic tea can help reduce respiratory symptoms and ease sore throats.
14. Promotes Healthy Hair
Additionally beneficial to hair health maybe garlic. Because of its high sulfur concentration, it strengthens hair roots and encourages hair growth while lowering hair loss. Additionally, garlic stimulates blood flow to the scalp, promoting healthy hair follicles.
How to Use It: To promote hair growth and lessen hair loss, mix garlic-infused oil with a carrier oil (such as coconut oil) and apply it to the scalp.
15. May Help Prevent Alzheimer’s and Dementia
The antioxidants in garlic help guard against the damage caused by free radicals and oxidative stress, two factors that are connected to cognitive decline. According to certain research, the antioxidant and anti-inflammatory qualities of garlic may shield brain cells from Alzheimer's disease and other dementias.
How to Use It: Regular garlic consumption may protect against neurodegenerative illnesses.
How to Include Garlic in Your Diet
You may incorporate garlic into your diet in several ways. Here are some recommendations:
- Add grated garlic to sauces or salad dressings.
- Add garlic to stews, soups, and stir-fries.
- For a softer taste, roast the garlic and spread it over bread or veggies.
For people who find raw or cooked garlic too strong, there is always the alternative of taking supplements made of garlic.
Precautions and Side Effects
Even though garlic has many health advantages, it must be used sparingly. Garlic may cause heartburn, intestinal distress, or allergic responses in certain people. Garlic can also thin the blood, therefore before drastically increasing their intake, anyone using blood thinners should speak with a doctor.