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You may eat cooked garlic almost every day in your food, but did you know that raw garlic contains active compounds that could help you live a longer, healthier life? Garlic was used as medicine in ancient times and was even given to the original Olympic athletes in Greece to improve their physical performance. Modern research has proven the science behind garlics uses for enhancing immune function, lowering blood pressure and cholesterol, delaying cognitive decline, preventing cancer, and much more.
Raw garlic is easy to incorporate into your diet especially if you love the pungency it packs but if you dont like eating it raw, you can get the health benefits of garlic each day by taking a supplement. There are different types of garlic supplements out there with some being more effective than others. In this article, well break down the distinctions between them and the various benefits they offer.
Before Taking This Medicine
You should not use garlic if you are allergic to it.
Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have:
a bleeding or blood clotting disorder such as hemophilia.
Ask a doctor before using garlic if you are pregnant or breastfeeding.
The use of garlic as a flavoring agent in foods is considered safe during pregnancy.
Do not give any herbal/health supplement to a child without medical advice. Garlic taken by mouth in large doses may be harmful to children.
Garlic For Better Hair Growth
Hair loss happens to both men and women, and so many of us are susceptible to its wide range of causes. Stress, a buildup of free radicals in your body, and a poor diet are some of the factors that can contribute to hair loss and thinning hair at any age. Eating raw garlic or taking a garlic supplement can give you the nutrients your hair needs to flourish including vitamins B6, vitamin C, manganese, and selenium.
Applying garlic oil to your hair or using a hair lotion or serum that contains garlic as its active ingredient is shown to reduce bald spots and promote hair growth. It increases microcirculation in your scalp so that hair follicles can get the oxygen and nutrients they need from your blood.
Research also shows that garlic fights heat damage and UV damage in your hair, so applying garlic oil as a conditioner can help keep it shiny, healthy and strong.
The antimicrobial activity of garlic also fights dandruff, which is often caused by bacteria formation in the hair follicles. Rake garlic oil through your hair from the scalp to the ends of your hair until the oil is thoroughly applied. Let it sit for 30 minutes to an hour before you wash your hair.
Garlic Nutrition Facts And Health Benefits
Verywell / Alexandra Shytsman
Garlic is a food that many people either love or hate. Its strong, pungent flavor lends itself to several types of savory dishes, and garlic is used in traditional cuisines worldwide.
Garlic has been used to treat illness and disease for thousands of years. There are biblical references to the use of garlic in medicine. According to some sources, Hippocrates prescribed garlic for various illnesses, and early Olympic athletes used garlic to enhance performance. The benefits are mainly due to plant compounds, but garlic does contain several vitamins and minerals as well.
Is Black Garlic Better Than White Garlic
We all know a garlic lover or two in our lives you know, the ones who double the necessary cloves for every recipe!
And youll be pleased to know its benefits go much further than tantalising our taste buds.
Fresh garlic is hailed as a superfood thanks to its many health benefits.
Each little clove is packed with nutritious goodies like oligosaccharides, flavonoids, amino acids, and allicin a sulphur compound that both gives fresh garlic its distinct smell and has been well researched for its health benefits.
Allicin is one of garlics most significant active compounds. The fermentation process of black garlic actually reduces the allicin content which is why it’s not so smelly.
To compensate, the process also creates a high concentration of an antioxidant called S-Allycysteine , which makes the remaining allicin more bioavailable.
In addition to this, the reduced allicin is converted into other antioxidants like bioflavonoids and alkaloids, which help to reduce the damage oxidative stress poses to our cells.
Its official, black garlic is even more antioxidant-rich than white garlic!
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Potential blood thinning properties at higher doses
Known to interact with some pharmaceuticals
The lowest estimated ‘toxic’ dose associated with raw garlic consumption has been noted to be a human equivalent of 400mg/kg , which resulted in testicular toxicity
It is possible to be allergic to garlic supplements, if you are allergic to garlic itself
8g of garlic can cut blood levels of Saquinavir in half
While moderate dietary intake of garlic does not reduce platelet aggregation or adversely interact with Warfarin, higher doses may do so
Contrary to popular belief, garlic may attract vampires
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Primary Information Health Benefits Side Effects Usage And Other Important Details
Garlic is a popular vegetable with a variety of medicinal properties.
Taking or eating garlic can benefit cardiovascular health, physical and sexual vitality, cognition, and resistance to infection. It also has anti-aging properties.
Raw or aged garlic reliably reduces total cholesterol and Low-density Lipoprotein , while increasing High-density Lipoprotein . Garlic also provides a variety of anti-cancer properties. Eating garlic daily is associated with a significantly reduced risk of prostate, colon, and stomach cancer. It can also induce fat loss and adrenaline secretion, though in a minor way. Garlic appears to mildly and unreliably reduce triglyceride levels.
Garlics main mechanism involves a molecule called alliin. When garlic is physically disturbed through chewing, slicing, or crushing, it releases an alliin metabolite: allicin. Allicin turns into a variety of fat and water soluble sulfur-containing compounds. In fact, these compounds are so volatile, they give off hydrogen sulfide, which is part of garlics unmistakable smell and taste. By tapping into the hydrogen sulfide signaling system, garlic relaxes the blood vessels and provides a variety of health benefits. Garlic also uses the hydrogen sulfide signaling system to exert its anti-cancer effects.
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Impressive Health Benefits Of Black Garlic
Black garlic is raw garlic that people have fermented under controlled high-temperature, high-humidity conditions for several weeks .
In addition to having black cloves, black garlic has a milder flavor and a more delicate, sticky consistency than raw garlic .
Black garlic also offers a number of health benefits that may outweigh those of raw garlic, which hasnt been aged.
This article reviews 6 of the potential health benefits black garlic may offer.
This is partly because allicin, the compound that gives garlic its pungent odor when crushed, is converted into antioxidant compounds like alkaloids and flavonoids as black garlic ferments .
Antioxidants are compounds that help protect your cells from oxidative damage, which may otherwise lead to various diseases. People mostly consume antioxidants via plant foods, including garlic .
One 2014 study found that the total antioxidant activity increased significantly in black garlic during aging. In the study, garlic reached its peak antioxidant content at 21 days of fermentation .
As a result of the fermentation process, black garlic contains more antioxidant compounds than raw garlic. Antioxidants have protective effects against cell damage and disease.
An older 2009 study in rats with diabetes found that the antioxidant activity of black garlic could help protect against complications that often result from high blood sugar .
Garlic May Help Lower Blood Sugar
Garlic is sweet when it comes to lowering blood sugar.
In one study of people with metabolic syndrome, people who consumed crushed garlic twice a day for 4 weeks had significantly lower fasting blood sugar following the intervention.
And a review of well-designed studies found that garlic and garlic extracts significantly reduced fasting blood glucose.
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Garlic Can Combat Sickness Including The Common Cold
Garlic supplements are known to boost the function of the immune system.
One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo .
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.
Another study found that a high dose of aged garlic extract reduced the number of days sick with cold or flu by 61% (
In one study, 6001,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period .
Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day.
Summary High doses of garlic appear to improve blood pressure for those with known high blood pressure . In some instances, supplements may be as effective as regular medications.
Raw Garlic May Deter Cancer
The American Institute for Cancer Research suggests that consuming high amounts of garlic may reduce the risk of cancers of the pancreas, esophagus, prostate and breast. Furthermore, the National Cancer Institute says an analysis of data has shown that the higher the amount of raw and cooked garlic consumed, the lower the risk of stomach and colorectal cancer.
A study published in the Iranian Journal of Basic Medical Sciences in 2013 indicated that garlic can slow down the growth of cancer cells. To investigate the antibacterial function of garlic, the study compared the effect of elephant garlic to antibiotics used for common bacterias.
The results found that elephant garlic cloves have antimicrobial properties that are stronger than ampicillin against many bacteria, including E. coli and Staphylococcus. In addition, garlic inhibits the growth of the type of cancer cells that contribute to bone cancer.
Furthermore, a population-based study in 2013 published in the journal Cancer Prevention Research reported that people who ate raw garlic at least twice a week had a 44 percent lower risk of developing lung cancer over the seven-year study period. The conclusion suggested that garlic may be a chemopreventive agent for lung cancer.
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So Why Is Spinach So Healthy For You
Spinach health benefits are plentiful So Ill try to keep things short and sweet.
One of the best things to eat, especially during cold and flu season, is highly nutritious fruits and vegetables filled with lots of vitamins and minerals.
Spinach is a wonderful option for anyone trying to boost their immunity due to the high level of a number of vitamins and minerals. This includes Vitamin A, Vitamin C, Folic Acid, Iron, Calcium and more.
Vitamin C is a powerful antioxidant that improves immune function and skin health. Although research cant prove that it prevents a cold/flu, it does show that you can be more likely to get ill if youre deficient in the vitamin. Research also shows that it can reduce the severity of symptoms as well as shorten the duration.
Vitamin A meanwhile is great for eye health, has anti-cancerous properties, is positive for bone health as well as supporting the immune system.
All of the nutrients combined also help for heart health, muscle health, normal cell function and more. You can read more about their health benefits on Healthline.
Note* While eating vegetables raw often allows for the best nutrient retention, lightly cooking spinach actually enhances the bioavailability of a number of nutrients including Vitamin A, E, protein, fiber, zinc, calcium, and iron. Some of the carotenoids also become more absorbable.
Garlic May Help You Live Longer
The potential effects of garlic on longevity are basically impossible to prove in humans.
But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.
Summary Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.
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How Should I Take Garlic
When considering the use of herbal supplements, seek the advice of your doctor. You may also consider consulting a practitioner who is trained in the use of herbal/health supplements.
If you choose to use garlic, use it as directed on the package or as directed by your doctor, pharmacist, or other healthcare provider. Do not use more of this product than is recommended on the label.
Do not use different forms of garlic at the same time without medical advice. Using different formulations together increases the risk of an overdose.
Do not crush, chew, or break an enteric coated pill. Swallow it whole. The pill has a special coating to protect your stomach. Breaking the pill will damage this coating.
Garlic can affect blood-clotting and may increase your risk of bleeding. If you need surgery, dental work, or a medical procedure, stop taking garlic at least 2 weeks ahead of time.
Store at room temperature away from moisture, heat, and light, or as directed on the package.
Garlic Is Good For Your Brain
One benefit of raw garlic is that its fill of vitamins and minerals, including vitamin B6, manganese, selenium, vitamin c, iron, potassium, and copper. This powerhouse combination is especially good for cognitive function: Vitamin B6 and magnesium are both linked to boosting mood and improving brain health.
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Let Food Be Thy Medicine And Medicine Be Thy Food
Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.
He actually used to prescribe garlic to treat a variety of medical conditions.
Modern science has recently confirmed many of these beneficial health effects. At IMAC Regeneration Centers, our team of medical experts recommends our patients follow a healthy diet consisting of varied fruits, vegetables, and lean meats. If you have specific questions about nutrition, please contact your local IMAC facility.
Here are 10 health benefits of garlic that are supported by research.
Which Vitamins Does Garlic Have
If youre looking to prepare healthy and flavorful meals at home, make garlic a staple in your kitchen. Unlike other high-calorie flavor enhancers, garlic adds almost no calories to your meal — each clove contains just 4 calories in total. It also contains virtually no fat or salt, making garlic a healthy alternative to oils or high-sodium seasoning mixes. Garlic also contains essential nutrients. Since you typically only consume a very small amount of garlic in one sitting, it does not contribute significantly to your total vitamin intake. Garlic does, however, provide a source of some vitamins.
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May Protect Against Oxidative Stress
Oxidative stress due to free radicals is thought to be mitigated with antioxidant consumption. Garlic contains phenolic compounds with potent antioxidant properties. Specifically, garlic has been shown to help reduce cardiovascular risk in patients with obesity via increased antioxidants and reduced inflammation.
A meta-analysis of clinical trials has shown that supplementing with garlic modulates oxidative stress markers, including total antioxidant capacity.
What Is Black Garlic
You may know about the benefits of normal garlic, but what about black garlic?
Black garlic is simply an aged version of our favourite superfood, which may contain even more of the good stuff regular garlic does.
To make black garlic, fresh garlic is taken and fermented.
This process gives their cloves their dark, black colour and also makes them taste sweet and tangy kind of like balsamic vinegar.
Some people love this as they want to enjoy all the benefits of garlic, but dont enjoy that strong garlicky flavour it’s famous for. The cloves also have a texture-change and feel jelly-like and chewy.
Although black garlic may seem like the new kid on the block, only really being seen in trendy restaurants and bragged about by foodies, its been around for much longer.
Asian countries like Japan, Thailand and South Korea have been using it for centuries with each country having their own take on the fermentation process.
Most fermentation takes place in a warm, humidity-controlled environment where garlic is left for several weeks.
How it is fermented has an impact on its health benefits, which can include:
- Supports your immunity
- Helps stabilise blood sugar
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