The Top 5 Health Benefits of Garlic

The Top 5 Benefits of Garlic

When we think of garlic, images of Dracula or landscapes in France with inhabitants riding bicycles wearing a string of garlic around their necks come to mind.

The medicinal benefits associated with garlic have been known since the time of the Egyptians, when it was introduced into the food rations to enhance the strength of slaves. Throughout the centuries, garlic has also been consumed by soldiers before participating in battles.

A multitude of legends and superstitions surround this pungent bulb; European folklore endows garlic with superpowers to ward off vampires, and there is even a custom in certain cultures to carry a few cloves of garlic in one’s shoes for good luck.

I’m sure no one in Transylvania or anyone with the superstition of wearing smelly shoes realized that garlic was one of the best antibiotics available and that it provided several health benefits – which we will discover next.

What Does Garlic Contain?

First of all, garlic, once chopped or crushed, releases allicin, a sulfur compound that enters the body through the digestive system. It is believed that this compound gives garlic its antiviral, antibacterial, and antibiotic properties, as allicin interacts with “radical” bacteria.

Allicin is also responsible for the strong odor. Garlic contains other important compounds, such as: alliin (an antioxidant that prevents blood vessel constriction), ajoeno (antibacterial used for fungal infections), and 1.2 DT (anti-inflammatory).

If all this were not enough, garlic is also a rich source of nutrients such as manganese (helps to strengthen bone structure) and vitamins B6 and C (see the chart at the bottom of this article).

The 5 Best Health Benefits of Garlic

1.- Cancer Prevention

Although research is still in a relatively preliminary phase, some studies have reached promising results, particularly regarding prostate, colon, and rectal cancer. There is even scientific evidence that indicates an increase in the consumption of fresh garlic (up to 28 grams per week) may reduce the development of other cancers such as breast and lung.

Garlic is believed to achieve this reduction due to the activation of an essential molecule called NRF2, which interacts with the nucleus of cells where the molecule becomes the catalyst for metabolic activities. This substance not only enhances the chances of extending the life of cells but also participates in the breakdown and recycling of cancerous cells that have stopped functioning properly.

2.- Natural Antibiotic

Garlic serves as a natural antibiotic, which means it becomes a useful tool for combating various types of viruses, allergies, and infections, due to the capabilities of a compound called alistatin (found in one of the compounds) to prevent certain bacteria, including E. coli.

Some scientists claim that the antibacterial properties may intervene in the prevention and cure of colds and flu. Considering that garlic also contains other essential compounds, as well as nutrients and vitamins, it certainly represents a potent antibiotic.

3.- Eliminate Fungal Infections

Among the main compounds of garlic is ajoeno, which plays an important role in the prevention of fungal infections. This chemical compound has a multitude of properties; antioxidant, anticoagulant, and antimicrobial that block the bacteria causing fungal infections such as ringworm and athlete’s foot (Candida). Recent studies have shown results regarding garlic’s ability to combat fungal infections as the properties found in ajoeno could theoretically compensate for bacteria resistant to pharmaceutical antibiotic treatment.

4.- A Healthier Heart

Garlic has the ability to lower our cholesterol and triglyceride levels by up to 15%. However, there are other cardiovascular benefits attributed to garlic.

In-depth studies seem to confirm that the allicin present in freshly cut (or crushed) garlic gives our arteries and blood vessels more flexibility, thereby decreasing the risk of suffering from atherosclerosis and heart attacks.

Recent research also shows that the sulfur compounds in garlic actively fight against hypertension, especially in people with high blood pressure.

5.- Boost Your Immune System

The anti-inflammatory properties of garlic have been known for several centuries mainly due to a sulfur compound called 1.2 DT, which apparently allows for the complete development of the fat cells in our bodies – a process that is often hindered by inflammatory issues.

In other words, studies are beginning to show that the anti-inflammatory, antibacterial, and antiviral properties of garlic may help in the prevention of a large number of conditions, such as: colds, flu, dementia, and it could even prevent the development of Alzheimer’s.

What Kind of Garlic Should You Eat and How Much?

The best option will always be fresh garlic, as you will always obtain the maximum amount of nutrients possible. If you choose fresh garlic, consuming one or two cloves daily will be sufficient (an increase of up to five cloves a day in the case of cancer prevention).

Make sure the garlic is fresh and chopped (or crushed) to release allicin – the sulfur compound believed to fight against unwanted compounds in the body.

If you opt to eat garlic in salads, avoid citrus juices (lemon) and vinegar as they will significantly reduce the nutritional properties of garlic. Try a simple salad of fresh tomatoes, fresh herbs, olive oil, and chopped garlic.

If you really don’t like the idea of eating raw garlic, you could add it to other vegetables in a blender. Other alternatives would be to introduce chopped garlic in the final steps of cooking a dish or using garlic powder or garlic extract, although you will not obtain the same level of benefits.

Precautions and Possible Side Effects

Don’t overdo it with garlic – if taken in large amounts, it could cause bleeding disorders.
Consume with caution if you have any type of stomach infection or digestive problems (it could damage the gastrointestinal tract).
Consume with caution during lactation.