GARLIC BENEFITS 

Garlic is a staple ingredient in many diets. Fresh garlic and garlic powder are commonly used to season recipes like pasta and meat dishes, and garlic is also used medicinally to support the health of the immune system and heart. Because of its concentration of protective plant compounds, garlic may benefit health in several ways, including reducing markers of inflammation and lowering chronic disease risk.

Rich in Anti-inflammatory and Antioxidant Compounds 

Garlic is high in compounds known to decrease inflammation. Although some types of inflammation are critical to keeping the body healthy and preventing illness, chronic or long-term inflammation is associated with several diseases, such as certain cancers and heart disease. Following a nutritious diet rich in foods known to combat chronic inflammation is an effective way to reduce the risk of some health conditions and improve certain symptoms related to inflammatory disorders. Garlic is loaded with anti-inflammatory substances called organo-sulfur compounds. Interestingly, the presence of anti-inflammatory compounds depends on the preparation method. For example, fresh garlic bulbs are high in  S-allyl-L-cysteine sulfoxide (alliin) and γ-glutamyl cysteine derivatives, while garlic powder contains diallyl disulfide (DADS) and alliin. Ground garlic is rich in dithiines, (E–Z)-ajoene compounds, and sulfide family compounds. Consuming garlic can help reduce inflammatory markers such as tumor necrosis factor-alpha (TNF-α), C-reactive protein (CRP), and interleukin-6 (IL-6). Consumption of garlic supplements that ranged in doses between 12 to 3,600 milligrams (mg) per day significantly reduced blood levels of CRP, IL-6, and TNF compared to controls.

Consuming garlic may also help protect cells from oxidative damage, which occurs when molecules called reactive oxygen species (ROS) overwhelm the body’s antioxidant defences. Consuming garlic products can help boost the body’s natural antioxidant defences while reducing markers of oxidative stress. Daily consumption of garlic in doses ranging from 80 to 4,000 mg per day can increase total antioxidant capacity (TAC) of the blood as well as blood levels of the antioxidant enzyme superoxide dismutase (SOD) and reduce levels of the oxidative stress marker malondialdehyde (MDA). This may suggest that regularly consuming garlic could regulate inflammation, reduce oxidative stress, and improve the body’s antioxidant defences. 

Support Cognitive Health

Consuming garlic may support brain health by improving cognitive function and protecting against cognitive decline.  People who follow diets rich in garlic have lower rates of cognitive decline and impairment. People who consume garlic five or more times per week were less likely to be cognitively impaired and tended to live longer compared to people who consumed garlic infrequently. Garlic supplements have been shown to improve short-term attention and memory. Researchers believe that the antioxidant and anti-inflammatory compounds found in fresh and dried garlic may help reduce inflammation in the brain and protect against nerve cell degeneration, which could help support overall brain health and reduce the risk of cognitive decline.

Reduce Chronic Disease Risk

Adding garlic to your diet could help reduce your risk of several chronic diseases, including heart disease and certain cancers. Atherosclerosis, the medical term for plaque build-up in the arteries, is the main underlying cause of heart disease. Eating garlic may help reduce heart disease risk by decreasing atherosclerosis. People who ate raw garlic less than one time per week compare to people who consumed raw garlic once per week and two to three times per week had a 26% and 29% reduced risk of thickened carotid intima-media, respectively. Carotid intima-media thickness (cIMT) is an early marker of atherosclerosis and is used to assess heart disease risk. Garlic-rich diets have also been linked to a lower risk of other health conditions, including gastric and colorectal cancers. The compounds found in garlic, such as S-allyl cysteine and diallyl disulfide compounds, may inhibit cancer cell proliferation, protect cells from oxidative stress, and positively impact the immune system, all of which may protect against certain cancers.9

Support Healthy Immune Function 

Garlic compounds have powerful antiviral, antibacterial, antioxidant and anti-inflammatory effects in the body, which could help support your immune system and reduce your risk of becoming sick. Garlic compounds, such as allicin and diallyl sulfide, have been shown to inhibit inflammatory proteins and enhance immune cell activity. Garlic has been shown to have significant antiviral activity against pathogens that cause common illnesses like respiratory infections and some types of influenza. Garlic treatments may help prevent and reduce symptoms of viral infections, such as the common cold and flu. In fact, garlic is often used to treat common colds, fevers, coughs, asthma and respiratory infections.

Benefits Liver Health

Non-alcoholic fatty liver disease (NAFLD) is a common condition characterized by the build-up of excess fat in the liver. NAFLD is one of the most common causes of liver disease in the US. Weight loss and a healthy diet can help reduce the risk of NAFLD and improve the health of people with NAFLD. Consuming garlic as part of a healthy diet may also help reduce the risk of liver disease. Men who consumed raw garlic four to six times per week had up to a 34% reduced risk of developing fatty liver disease. However, this association was not seen in women. Garlic powder supplements could help improve certain aspects of liver health, such as the liver damage markers alanine transaminase (ALT) and aspartate aminotransferase (AST), in people with NAFLD.

Nutritional Facts of Garlic

Garlic is rich in protective plant compounds but is usually consumed in small amounts. Therefore, when consumed in small doses, garlic does not contribute a significant amount of nutrients, such as fiber, vitamins, and minerals.

Nutrition breakdown for three cloves of garlic:-

Calories: 13.4,  

Protein: < 1 gram (g)

Fat: < 1 g

Carbohydrate: 2.98 g

Fiber: < 1 g

Garlic does provide small amounts of certain nutrients, such as vitamin C and potassium, but not enough to contribute in any significant way to daily nutrient intake. 

Risks 

When consumed in normal amounts, garlic isn’t associated with major health risks and is safe for most people to consume, including pregnant and breastfeeding women. Concentrated garlic supplements aren’t appropriate for everyone. When taken in high doses, garlic may be unsafe for people at risk for bleeding, such as those on blood-thinning medications and people with blood clotting disorders. High-dose garlic ingestion may also cause gastrointestinal symptoms, bad breath and body odour. Garlic should also be avoided by those with allergies to plants in the lily family, such as leeks, chives, and tulips. Take caution if using raw garlic topically, as garlic can burn the skin and lead to other issues, such as skin inflammation. Lastly, although garlic and garlic supplements have been safely used by pregnant and breastfeeding women, if you’re pregnant or breastfeeding, you should check with your healthcare provider before supplementing with garlic or ingesting large amounts of cooked or raw garlic.

Tips for Consuming Garlic

Garlic can be enjoyed in a number of recipes and can also be added to drinks and wellness shots. 

Add roasted garlic to dishes like pasta, soups, stir-fries, and noodle dishes

Combine chopped garlic, fresh ginger, lemon, and honey in hot water for a soothing, anti-inflammatory tea

Use garlic powder to add flavour to savoury recipes

Make your own fire cider with fresh garlic, ginger, apple cider vinegar, honey, horseradish and hot peppers

Mix roasted garlic cloves into mashed potatoes, hummus and sandwich spreads.

If you’re cooking garlic, it’s important to note that the cooking process deactivates an enzyme called allinase, which converts allinin to allicin, the main active beneficial compound found in garlic.

Alliinase is activated when garlic is crushed or chopped, so, if you’re cooking garlic, experts suggest letting the chopped garlic sit for roughly ten minutes before cooking. Letting the garlic sit for a short time will allow the allicin to develop, which makes the garlic more beneficial for health.