10 Health Benefits of Garlic
Garlic, a natural flavor powerhouse, is not just a fundamental ingredient in kitchens worldwide but also a medicinal marvel that has been used for centuries. Known scientifically as Allium sativum, garlic is a member of the onion genus, celebrated not only for its unique taste but also for its extensive health benefits. From combating colds to reducing heart disease risk, here are ten compelling health benefits of garlic that underscore its status as a superfood.
1. Combats Sickness, Including the Common Cold
Garlic supplementation is renowned for boosting the function of the immune system. One large, 12-week study found that daily garlic supplements reduced the number of colds by 63% compared to placebo. Moreover, the average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.
2. Reduces Blood Pressure
Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers. High blood pressure, or hypertension, is one of their most important drivers. Studies have shown that garlic supplements have a significant impact on reducing blood pressure in people with high blood pressure. In some instances, the effects are comparable to standard medications.
3. Lowers LDL Cholesterol
Garlic can lower total and LDL cholesterol. For those with high cholesterol, garlic supplements appear to reduce LDL cholesterol by about 10-15%. Unlike its effect on bad cholesterol, garlic does not seem to affect HDL (good) cholesterol and triglyceride levels.
4. Contains Antioxidants That May Help Prevent Alzheimer’s Disease and Dementia
Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage. Increased antioxidant enzymes in humans, combined with a reduction in oxidative stress, can help prevent chronic diseases like Alzheimer’s disease and dementia.
5. Improves Athletic Performance
Garlic was one of the earliest “performance enhancing” substances. It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers. Most notably, it was administered to Olympic athletes in ancient Greece. Studies have shown that garlic can help increase exercise performance, but more human studies are needed.
6. Helps Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.
7. May Improve Bone Health
Research has shown that garlic can minimize bone loss by increasing estrogen in females. One study in menopausal women found that a daily dose of dry garlic extract (equivalent to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency. This suggests that garlic might have beneficial effects on bone health in women.
8. May Help You Live Longer
The potential effects of garlic on longevity are basically impossible to prove in humans. However, given its beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer. Its antioxidant properties, ability to reduce inflammation, and other health benefits, like fighting infectious disease, are also advantages in longevity.
9. Improves Skin and Hair Health
Garlic’s antimicrobial and anti-inflammatory properties help to clear skin by combatting acne-causing bacteria. Applied topically, garlic extract can be effective in treating fungal skin infections like ringworm and athlete’s foot. Additionally, when used in hair care products, garlic can help combat hair loss.
10. Can Combat Sickness, Including Common Digestive Disorders
Garlic has a long history in treating common illnesses. When it comes to digestive disorders, the antibacterial and antifungal properties of garlic might fight against microbes overwhelming the gut flora, restoring the balance and promoting healthy gut function.
Conclusion
Garlic is more than just a culinary delight—it is a medical treasure trove. Including garlic in your diet can yield numerous health benefits ranging from improved heart health to enhanced physical and mental longevity. While garlic supplements are an effective way to maximize these benefits, incorporating fresh garlic into your meals can also contribute significantly to your overall well-being.
