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In this article, we'll explore garlic's top 8 scientifically proven health benefits
Are you looking for a simple way to boost your health and well-being? Look no further than garlic! This versatile herb has been used for centuries as a natural remedy with several medicinal properties and modern research has confirmed its therapeutic effects.
Rich in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorous, copper, and manganese, garlic offers a wide range of health benefits.
In this article, we'll explore garlic's top 8 scientifically proven health benefits, such as reducing the risks of coronary artery disease while improving cardiovascular health, boosting immunity, optimizing blood pressure, reducing inflammation, enhancing brain function, and reducing your risk of gastrointestinal tract cancers, including gastric, colorectal, and to some extent esophageal cancers.
Studies have found that garlic compounds such as allicin exhibit broad-spectrum antimicrobial activity against gram-positive and -negative bacteria, including multidrug-resistant ones.
Garlic is truly a superfood with numerous beneficial effects that can help you feel your best. Plus, with its delicious flavor and versatility in cooking, adding more garlic to your diet is easy and enjoyable.
So if you're ready to take control of your health naturally, read on to discover all the fantastic therapeutic effects of garlic on your body!
Key Takeaways
If you want to keep your cardiovascular health in check, garlic is a must-have ingredient in your diet! Garlic has been proven effective against cardiovascular diseases such as coronary artery disease by reducing blood pressure and cholesterol levels.
High blood pressure is a significant risk factor for cardiovascular diseases such as stroke and heart attack. You can significantly lower this risk and improve your overall heart health by including garlic in your diet.
Garlic may also help protect against cardiovascular disease by improving blood sugar levels and reducing high blood pressure. Another study suggests that garlic may be a good addition in the management of diabetes and hyperglycemia in patients.
In addition to lowering blood pressure, garlic has also been found to lower cholesterol levels. High levels of "bad" cholesterol or LDL Cholesterol (LDL) increase the risk of developing heart disease, especially in hyperlipidemic patients.
For lasting benefits, alongside garlic consumption, regular exercise and eating a whole food plant-based diet are essential for lowering your risk of heart disease, diabetes mellitus, hypertension, and maintaining a healthy lifestyle.
Garlic contains antimicrobial properties that help fight viral infections and other illnesses. This is due to allicin, a sulfur-containing compound found in raw garlic, which has been shown to improve immune function. In addition to its ability to boost the immune system, garlic may also have potential benefits for preventing chronic disease. The antioxidant properties of garlic may also help protect against oxidative damage in the body, which has been linked to several chronic diseases.
To reap these health benefits, consuming at least one clove of fresh garlic per day is recommended. You can incorporate it into your cooking as garlic paste, chopped or crushed garlic, or even eat it raw for maximum benefit.
If you're not used to eating raw garlic, start with small amounts and gradually increase over time.
With its immune-boosting properties and potential health benefits for preventing chronic disease, adding more garlic to your diet could be a simple yet effective way to support your overall health and well-being.
You can experience relief from inflammation by incorporating garlic into your diet. Garlic is known for its anti-inflammatory properties that help reduce swelling and pain.Chronic inflammation has been linked to various health issues, including cardiovascular risks and diseases. Garlic's ability to lower inflammation levels may also benefit heart health by reducing blood pressure and improving blood vessel function.
As an inducible factor of garlic, allicin, makes it a valuable ingredient known for its positive impact on overall well-being.
Incorporating garlic into your daily meals can be an easy way to reap the benefits of this fantastic herb. You can add it to your soups, sauces, stir-fries or even roast it with your vegetables.
You can easily include garlic in your diet with Sampoorna Ahara's range of goodies with garlic - snacks, breads, spreads and even recipes.
Whichever way you choose to consume it, adding garlic to your diet could provide numerous health benefits beyond just its delicious flavor.
Did you know that incorporating garlic into your diet can boost brain function? In addition to its heart-healthy benefits, studies have shown that consuming garlic may also improve brain health by increasing blood flow to the brain and protecting against neurodegenerative diseases.
Most of these benefits can be attributed to its anti-oxidation, anti-inflammation, anti-obesity, hepatoprotection, hypolipidemia, anti-cancer, anti-allergy, immunomodulation, nephroprotection, cardiovascular protection, and neuroprotection.
Garlic contains antioxidant activities that protect against oxidative damage, which is a major contributor to age-related diseases such as Alzheimer's and Parkinson's.
Furthermore, garlic has anti-inflammatory properties that also play a role in reducing the risk of neurological disorders.
Improving your skin's health can be as easy as adding a clove or two of garlic to your favorite dishes. Garlic has been found to have numerous benefits for the skin, including its ability to prevent and treat dermatitis caused by garlic consumption.
This condition is characterized by redness, itching, and swelling of the skin, which can be uncomfortable and unsightly.
Garlic contains anti-inflammatory properties that help reduce inflammation in the body, including on the skin. This makes it an effective treatment for conditions such as acne, eczema, and psoriasis.
Additionally, garlic contains allicin - a sulfur-containing compound that has been shown to have antioxidant properties. These antioxidants help protect the skin from damage caused by free radicals that are known to contribute to premature aging.
Garlic also contains superoxide dismutase - an enzyme that helps protect cells from oxidative stress. Oxidative stress is a chemical process in which free radicals damage cells by stealing electrons from them. This can lead to various diseases such as cardiovascular disease, cancer, and Alzheimer's disease.
By incorporating garlic into your diet regularly you will be protecting your body against these diseases while simultaneously improving the appearance of your skin thanks to its many beneficial compounds.
Now that you know how garlic can benefit your skin, let's talk about something even more important: cancer prevention. Did you know that garlic has been shown to have anticancer properties? This is likely due to the beneficial effects of the sulfur compounds found in garlic, which have been shown to inhibit tumor growth and induce cell death in cancer cells.
While more research is needed to fully understand the extent of garlic's anticancer properties, incorporating cloves of garlic into your diet on a regular basis certainly can't hurt.
So why not add some chopped garlic to your rasam, sambars, dals, kurma, kuzhambu, soups or pasta sauce? At Sampoorna Ahara, we have over 200+ whole food plant-based recipes for you to chose from.
Your taste buds and your body will thank you!
For better gut health, consuming garlic regularly can be a great addition to your diet. Garlic is known for its powerful sulfur-containing compound called allicin, which has been found to have anti-inflammatory properties that can help with various health conditions.
Reduces Inflammation: The anti-inflammatory properties of garlic can also help reduce inflammation in the gut caused by conditions like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
Improves Cardiovascular Health: Studies have found that regular consumption of garlic can improve cardiovascular health by reducing arterial stiffness and lowering blood pressure levels. This is important for maintaining good blood flow to the digestive organs and preventing issues like constipation and bloating.
According to a fascinating study, the magical power of two garlic capsules taken twice daily for a whopping 7.3 years is undeniable! These little heroes are proven to boost your serum folate levels and work wonders for those suffering from gastric lesions and moderate folate deficiency.
Multiple studies reveal that garlic consumption is one of the effective way to tackle urinary tract infection.
With its numerous benefits for digestive health, adding garlic to your daily routine could be a simple yet effective way to improve overall wellness.
Revitalize your body and feel refreshed with the natural detoxifying properties found in garlic.
By incorporating garlic into your meals and following a whole food plant-based diet, you are giving your immune system a boost, enabling it to fight off infections and chronic lifestyle diseases more effectively.
Clinical and preclinical studies on black garlic (BG) has revealed that it possesses various biological activities and pharmacological properties, having a protective effect in preventing different diseases.
The benefits of black garlic can be attributed to:
However, the therapeutic potential of black garlic is still being investigated through ongoing studies.
To enhance the flavor of your dishes with this aromatic ingredient, try these cooking tips when using garlic in your whole food plant-based recipes.
Garlic is known for its potent anti-inflammatory properties and protective effects against chronic diseases like cancer and heart disease.
So don't be afraid to add extra cloves to your dishes for an added boost of flavor and health benefits!
If you're looking for easy ways to include garlic in your diet, we have a wide range of oil-free baked snacks, breaks, spreads, and free recipes with garlic that will give you the best of both worlds - health and taste. You can enjoy the effects of garlic without the adverse effects of processed and oily food on your health with a click of a button.
Did you know that in ancient Egypt, garlic was worshipped and used as currency? Garlic has a rich history and folklore, from warding off evil spirits to being believed to enhance strength and courage.
Its use dates back over 5,000 years, with ancient civilizations like the Greeks, Romans, and Chinese using it for medicinal purposes.
Garlic is a member of the onion family and is grown in many parts of the world. It is typically grown from garlic bulbs, which are divided into individual garlic cloves.
Garlic has been studied extensively for its health benefits and has been found to have positive effects on several risk factors for heart disease. Consuming garlic may also lead to improvements in immune function due to its high content of vitamin B6.
For adults, the recommended amounts of garlic typically involve consuming 1 to 2 cloves a day of raw garlic, or taking one tablet of dried garlic powder (300 milligrams) two to three times daily.
Whether you eat garlic raw or cooked, all forms provide health benefits. However, some studies suggest that raw garlic may have the most potent effects due to its active compounds being more concentrated.
Ready to boost your athletic performance? Research suggests that garlic may help improve endurance, reduce fatigue and enhance oxygen utilization. While more studies are needed, adding garlic to your diet can't hurt!
Compared to other natural remedies, garlic has antiviral and antibacterial properties that may help prevent and treat colds and flu. Evidence suggests it can reduce the severity of symptoms and shorten the duration of illness.
Congratulations, now you know all about the top 8 proven health benefits of garlic! By incorporating this powerful herb into your diet, you can improve your cardiovascular health, reduce your risk of coronary artery disease, boost your immune system, reduce inflammation, enhance brain function, help curb your blood sugar levels and even promote healthy skin.
Garlic is one piece in the puzzle of healthy eating. To improve your health, it's important to look at and improve your diet as a whole and not rely only on a signal ingredient to work wonders. The effects of garlic are far reaching in helping lower your risk of and improve various health conditions, but is only effective if the rest of your diet is in place.
A healthy and balanced diet where you increase your consumption of whole plant foods and reduce your consumption or processed and animal-based foods is the way forward. In short, a whole food plant based diet. You can learn more about a whole food plant based diet and how to incorporate it in your life by downloading our free ebook - Whole Food Plant Based Diet - The Ultimate Beginner's Guide
In conclusion, whether you enjoy garlic for its yummy flavor or its many health benefits, it's clear that this herb has been highly regarded for a long time. From ancient stories to modern science, garlic has proven to be a powerful plant with healing properties.
So, go ahead and add some extra garlic to your meals - it's a great way to make them even more delicious and nutritious! Your body will thank you for it!
Congratulations! Now you know the benefits of garlic and the ways to incorporate garlic in your diet.
Looking to eat healthy? We can help.
Dr. Achyuthan Eswar
Lifestyle Physician and Co-founder of SampoornaAhara.com and NutritionScience.in