All about the benefits of garlic in 20 scientific proofs in 2022

All about the benefits of garlic in 20 scientific proofs in 2022

About the benefits of garlic, we can say: Let food be your medicine, and medicine be your food.

These are the famous words of the ancient Greek physician Hippocrates, love what is called the father of Western medicine.

To treat a variety of medical conditions.

Modern science has recently confirmed these health effects.

Here are 11 health benefits of garlic that are backed by research.

1- One of the benefits of garlic is that garlic contains compounds with powerful medicinal properties

Garlic is a plant of the onion family.

Garlic is closely related to onions and leeks. Each piece of garlic is called a clove. There are approximately 10-20 lobes in one bulb.

Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong aroma and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties.

Its use has been well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans, and Chinese.

Scientists now know that most of garlic's health benefits are due to the sulfur compounds that form when a garlic clove is cut, crushed, or chewed.

Perhaps the most famous of these is allicin. However, allicin is an unstable compound that is only present for a brief period in fresh garlic after it is chopped or crushed.

Other compounds that may play a role in garlic's health benefits include diallyl disulfide and s-allyl cysteine.

Sulfur compounds from garlic enter the body from the digestive tract and travel throughout the body, where they exert their powerful biological effects.

Garlic is a plant from the onion family that is distinguished by its distinctive taste and health benefits. It contains sulfur compounds, which are believed to bring some health benefits.

2- Garlic is very nutritious but contains few calories

Garlic is incredibly nutritious.

One clove (3 grams) of raw garlic contains:

Manganese: 2% of the recommended daily value (DV)

Vitamin B6: 2% of the Daily Value

Vitamin C: 1% of the Daily Value

Selenium: 1% of the daily value

Fiber: 0.06g

Appropriate amounts of calcium, copper, potassium, phosphorous, iron and vitamin B1

This comes with 4.5 calories, 0.2g of protein and 1g of carbohydrates.

Garlic also contains trace amounts of many other nutrients. In fact, it contains a little bit of almost everything you need.

Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of many other nutrients.

3- Garlic can fight disease, including colds

Garlic supplements are known to boost immune system function.

A large 12-week study showed that eating garlic daily reduced the number of colds by 63% compared to a control group that took a placebo.

The average length of cold symptoms also decreased by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.

Another study showed that a high dose of garlic extract (2.56 grams per day) reduced the number of days you had a cold or the flu by 61%.

However, another review concluded that the evidence is insufficient and that more research is needed into the benefits of garlic in this regard.

Joseph's Hospital for Family Medicine, Indiana, conducted a study entitled Treatment of the common cold in children and adults, which was published in the American Family Physician.

They report that "preventive use of garlic may reduce the frequency of colds in adults, but has no effect on the duration of symptoms." Preventive use means using it regularly to prevent disease.

Although there is some research suggesting that raw garlic has the most benefits, other studies have looked at the total amount of allium, whether raw or cooked, and found benefits. So you can enjoy garlic in many ways to reap its benefits.

Although there is no solid evidence, adding garlic to your diet may be worth a try if you often catch colds.

Garlic supplements help prevent and reduce the severity of common illnesses such as the flu and colds.

4- One of the benefits of garlic is that the active compounds in it can lower blood pressure

Cardiovascular diseases such as heart attacks and strokes are the largest cause of death in the world.

High blood pressure, is one of the most important factors causing these diseases.

Human studies have found that garlic supplements have a significant effect on lowering blood pressure in people with high blood pressure.

In one study, 600-1500 mg of garlic extract was as effective as the drug atenolol in lowering blood pressure over a 24-week period.

You must take garlic supplement doses fairly intensively in order to have the desired effects. The required amount is equivalent to about four cloves of garlic per day.

High doses of garlic appear to improve the blood pressure of those with high blood pressure. In some cases, supplements may be as effective as regular medications and this is considered one of the benefits of garlic.

5- Garlic improves cholesterol levels, which may reduce the risk of heart disease

One of the benefits of garlic is that it can lower total cholesterol and LDL cholesterol.

For those with high cholesterol, garlic supplement appears to reduce total and/or LDL cholesterol by about 10-15%.

Looking at LDL (“bad”) and HDL (“good”) cholesterol specifically, garlic appears to lower LDL but does not have a reliable effect on HDL.

High triglyceride levels are another known risk factor for heart disease, but garlic does not appear to have significant effects on triglyceride levels.

Garlic supplements appear to reduce total and LDL cholesterol, especially in those with high cholesterol. HDL cholesterol and triglycerides do not appear to be affected.

6- Garlic contains antioxidants that may help prevent Alzheimer's disease and dementia

Oxidative damage from free radicals contributes to the aging process.

One of the benefits of garlic is that it contains antioxidants that support the body's protection mechanisms against oxidation.

High doses of garlic supplementation have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in people with hypertension.

The combined effects on lowering cholesterol and blood pressure, as well as antioxidant properties, may reduce the risk of common brain diseases such as Alzheimer's disease and dementia.

Garlic contains antioxidants that protect against cell damage and aging. May reduce the risk of Alzheimer's disease and dementia.

7. Garlic May Help You Live Longer

It is impossible to prove the potential effects of garlic on longevity in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight off infectious diseases is also an important factor, as these are common causes of death, especially in the elderly or people with compromised immune systems.

Garlic is known for its beneficial effects by overcoming common causes of chronic diseases, so it stands to reason that it may also help you live longer.

8- Athletic performance can be improved with garlic supplements

Garlic was one of the oldest "performance-enhancing" substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance workers' ability to work.

In particular, it was awarded to the Olympic athletes of ancient Greece.

Rodent studies have shown garlic to aid exercise performance, but very few human studies have been done.

People with heart disease who took garlic oil for 6 weeks had a 12% decrease in peak heart rate and a better ability to exercise.

However, a study of nine competitive cyclists found no differences in performance.

Other studies suggest that exercise-induced fatigue can be reduced with garlic.

Garlic might improve physical performance in lab animals and people with heart disease. But the benefits of garlic for healthy people are not yet conclusively proven.

9- Eating garlic may help detoxify heavy metals in the body

At higher doses, the sulfur compounds in garlic have been shown to protect against organ damage due to heavy metal toxicity.

A four-week study of car battery factory employees (excessive exposure to lead) showed that garlic reduced blood lead levels by 19%. It also reduces many clinical signs of poisoning, including headache and blood pressure.

Three doses of garlic each day even outperformed D-Penicillamine in reducing symptoms.

Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

10- One of the benefits of garlic is that it improves bone health

No human studies have measured the effect of garlic on bone loss.

However, rodent studies have shown that garlic can reduce bone loss by increasing estrogen in females.

One study in postmenopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly reduced signs of estrogen deficiency.

This suggests that garlic supplementation may have beneficial effects on bone health in women.

Foods such as garlic and onions may also have beneficial effects on osteoporosis.

Garlic appears to have some benefits for bone health by increasing female estrogen levels, but more human studies are needed.

11- One of the benefits of garlic is to prevent the risk of lung cancer

A study conducted at the Jiangsu Provincial Center for Disease Control and Prevention in China showed that people who ate raw garlic at least twice a week during the 7-year study period had a 44% lower risk of developing lung cancer.

The researchers, who published their study in the journal Cancer Prevention Research, conducted face-to-face interviews with 1,424 lung cancer patients and 4,543 healthy individuals. They were asked about their diet and lifestyle, including questions about smoking and how often they ate garlic.

The study authors wrote: A protective association between raw garlic intake and lung cancer was observed with a dose-response pattern, suggesting that garlic may act as a chemopreventive agent against lung cancer.

12- One of the benefits of garlic is the prevention of brain cancer

The organosulfur compounds in garlic have been identified as being effective in destroying cells in glioblastoma, a type of fatal brain tumor.

Scientists at the Medical University of South Carolina report in the journal Cancer that three pure organic sulfur compounds from garlic — DAS, DADS, and DATS — have been shown to be effective in eliminating brain cancer cells, but DATS has been shown to be effective.

Co-author, Ray Swaban, Ph.D., said, This research highlights the significant promising effect of compounds of plant origin as a natural drug to control the malignant growth of human brain tumor cells. Further studies in animal models of brain tumors are needed before this therapeutic strategy can be applied to brain tumor patients.

13- One of the benefits of garlic is the prevention of hip arthritis

A team at King's College London and the University of East Anglia, both in England, reported in the journal BMC Musculoskeletal Disorders that women whose diets were rich in allium vegetables had lower levels of osteoporosis. Examples of allium vegetables include garlic, leeks, and onions.

The study authors said that their findings not only highlight the potential impact of diet on arthritis outcomes, but also show the potential for using compounds in garlic to develop treatments for the condition.

The long-term study, which included more than 1,000 healthy female twins, found that those whose dietary habits included plenty of fruit and vegetables, "particularly alliums like garlic," had fewer signs of early osteoarthritis in the hip joint.

14- Garlic is a potentially powerful antibiotic

A study published in the Journal of Antimicrobial Chemotherapy showed that diallyl sulfide, a compound found in garlic, was 100 times more effective than two common antibiotics at fighting Campylobacter bacteria.

Campylobacter bacteria are one of the most common causes of intestinal infections.

Senior author, Dr. Xiaonan Lu, of Washington State University, said, This work is very exciting to me because it shows that this compound has the potential to reduce disease-causing bacteria in the environment and in our food supply.

15- Garlic and heart protection

Garlic contains heart-protecting chemicals.

Researchers at Emory University School of Medicine have found that dilyl trisulfide, a component of garlic oil, helps protect the heart during heart surgery and after a heart attack. They also believe that diallyl trisulfide can be used as a treatment for heart failure.

Hydrogen sulfide gas has been shown to protect the heart from damage.

However, it is a volatile compound and difficult to offer as a treatment.

For this reason, scientists decided to focus on diallyl disulfide, a component of garlic oil, as a safer way to communicate the benefits of hydrogen sulfide to the heart.

In experiments with lab mice, the team found that after a heart attack, mice that received diallyl sulfide had 61 percent less heart damage in the at-risk area, compared to untreated mice.

In another study published in the Journal of Agricultural and Food Chemistry, scientists found that garlic oil may help protect diabetics from cardiomyopathy.

Cardiomyopathy is the leading cause of death among diabetic patients. It is a chronic disease of the heart muscle, which is abnormally enlarged, enlarged, and/or stiffened.

The team fed diabetic lab mice either garlic oil or corn oil. Those fed garlic oil experienced significantly more changes associated with protection against heart damage, compared to animals fed corn oil.

The study authors wrote,In conclusion, garlic oil has great potential to protect the heart from diabetes-induced cardiomyopathy.

Human studies must be conducted to confirm the results of this study on the benefits of garlic.

16- Garlic and high cholesterol and high blood pressure

Researchers at Ankara University investigated the effects of garlic extract supplementation on the blood lipid profile of patients with high cholesterol. Their study was published in the Journal of Nutritional Biochemistry.

The study included 23 volunteers, all of whom had high cholesterol. 13 of them suffer from high blood pressure. They were divided into two groups who took garlic extract supplements for 4 months and were checked regularly for blood lipid parameters, as well as kidney and liver function.

At the end of the four months, the researchers concluded, Garlic extract supplementation improves the level of lipids in the blood, strengthens the antioxidant potential of the blood, and causes a significant decrease in systolic and diastolic blood pressure. It also leads to a lower level of the oxidation product (MDA) in blood samples, which indicates reduced oxidation reactions in the body.

In other words, garlic extract supplementation reduced elevated cholesterol levels, as well as blood pressure in hypertensive patients. The scientists added that their study was small - more work needs to be done.

17- Garlic and the prevention of prostate cancer

Physicians at the Department of Urology, Sino-Japanese Friendship Hospital, Beijing, China, conducted a study to evaluate the relationship between consumption of Allium vegetables and the risk of prostate cancer.

They collected and analyzed studies published through May 2013, and published their findings in the Asian Pacific Journal of Cancer Prevention.

The study authors concluded that Allium vegetables, and especially garlic intake, are associated with a reduced risk of prostate cancer.

The team also commented that since there are not many relevant studies, more well-designed future studies need to be conducted to confirm their findings.

18- Garlic and alcohol-induced liver injury

Alcohol-induced liver injury is caused by long-term heavy drinking.

Scientists at the Institute of Toxicology, School of Public Health, Shandong University, China, wanted to determine whether diallyl disulfide (DADS), an organosulfur compound derived from garlic, might have protective effects against ethanol-induced oxidative stress.

Their study was published in Biochimica et Biophysica Acta.

The researchers concluded that DADS may help protect against ethanol-induced liver injury.

19- Garlic and premature birth

Microbial infection during pregnancy increases a woman's risk of premature birth. Scientists at the Department of Epidemiology at the Norwegian Institute of Public Health studied the effect of foods on antimicrobial infection and the risk of preterm birth.

The study and its results were published in the Journal of Nutrition.

Ronnie Meyer and colleagues focused on the effects of allium and dried fruits, because research has identified these two foods as showing promise for reducing the risk of preterm birth.

The team investigated the intake of dried fruit and allium among 18,888 women in the Norwegian mother-and-child group, of whom 5 percent (950) had spontaneous PTD (premature birth).

The study authors concluded that, “Eating food containing antimicrobial and prebiotic compounds may be important for reducing the risk of spontaneous PTD (premature delivery). In particular, garlic was generally associated with a lower risk of spontaneous PTD (premature birth).”

20- Garlic is easy to include in your diet and tastes so delicious

Garlic is very easy (and delicious) to include in your current diet.

It complements most savory dishes, especially soups and sauces.

Garlic comes in many forms, from whole garlic cloves and fine pastes to powders and supplements like garlic extract and garlic oil.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.

A common way to use garlic is to squeeze a few cloves of fresh garlic with a garlic press, then mix them with extra virgin olive oil and a pinch of salt.

This is a very healthy and satisfying sauce.

Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, broths, and more.


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