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Nutrition

Garlic- A Super Food with Amazing Health Benefits

Garlic is used in most of the cuisines around the world and an essential food in many cultures. It not only adds great flavor but also provides many benefits to health. Garlic health benefits are studied for a long time and scientists agree that daily intake can boost up your health over time.

Garlic is small in size but it has a multitude of benefits for your health. Average sized garlic clove has 14 calories and 0.57g protein. It is also rich in carbohydrates containing 34g which is the same amount as a normal white bread slice.

This superfood is rich in some essential minerals and contains iron, selenium, and magnesium. It is also a source of Vitamin C containing 2.81mg in a single clove. Garlic cloves are usually small in size which means that it does not add as much nutritional value to our every diet.

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Even though it is small in size, you should not eat more than two garlic cloves in a single day. Tracey Brigman is an expert in food and nutrition at the University of Georgia. She says that your daily garlic intake should not exceed more than two cloves. Excessive intake can cause problems such as bad breath, diarrhea, stomach problems, and bloating.

Brigman also suggests adding foods to avoid the bad breath that comes with eating garlic. She said that you can have mint, apples, or parsley to prevent foul-smelling mouth throughout the day.

Garlic bulbs contain alliinase and allicin which are highly nutritious. Allicin is a compound that helps improve the immune response of the body. According to a review published in the Journal of Immunology, garlic stimulates the immune cells of the body. These cells include natural killer cells, macrophages, and lymphocytes that act as the defense system.

Garlic health benefits also include the prevention of seasonal flu. The antimicrobial properties of garlic help prevent the common cold. The upcoming flu season amid the coronavirus can prove dreadful this year. Meanwhile, garlic can help fight such infections along with flu shots.

Apart from using garlic, you should remember to take care of your hygiene to prevent such infections. Also, garlic only provides an immunity boost but does not guarantee to prevent any sickness altogether.

Brigman also mentioned that garlic helps lower cancer risk due to the presence of phytochemicals. These substances prevent damage to cells which helps protect the body against cancers.

Phytochemicals are commonly found in various fruits and vegetables. These help lower the risk of several chronic illnesses. The phytochemicals found in garlic can prevent colorectal cancer and stomach cancer. However, there is not enough evidence that consuming this superfood will essentially prevent a particular type of cancer.

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Garlic health benefits also include better and improved health of the heart. Experimental and Therapeutic Medicine published a study in 2019 which shows that garlic helps relieve high blood pressure. Garlic extract capsules can also relieve the stiffness in arteries due to hypertension.

This superfood also helps lowering body cholesterol levels which leads to better heart health. Garlic has a multitude of benefits for the overall health of the body. It not only boosts up the immune system but also protects major organs of the body against cancer.

Bisma Nasar

I am a freelance writer and my field of expertise is Microbiology and Genetics. I also write about advancements in medicine and general health.

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