How eating garlic can help your health

This type of supplement does not contain allicin, but retains the medicinal properties of garlic. Many of the studies showing benefits against colds and flu used aged garlic extract Garlic contains compounds with potent medicinal properties Garlic is a plant in the Allium (onion) family, it is closely related to onions, shallots and the leeks. Each segment of a garlic bulb is called a clove. There are about 10-20 cloves in a single bulb, give or take. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. However, throughout ancient history, the primary use of garlic was for its health and medicinal properties, and its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans, and the Chinese. Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is cut, crushed, or chewed. Perhaps the most famous of these is known as allicin, however allicin is an unstable compound that is only briefly present in fresh garlic after it has been cut or crushed. Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allylcysteine. The sulfur compounds in garlic enter the body from the digestive tract and travel throughout the body, where it exerts its potent biological effects.

Summary Garlic is a plant in the onion family that is cultivated for its distinctive flavor and health benefits. It contains sulfur compounds, which are believed to provide some of the health benefits. Garlic May Improve Bone Health No human studies have measured the effects of garlic on bone loss. However, rodent studies have shown that it can minimize bone loss by increasing estrogen in women. A study in menopausal women found that a daily dose of dried garlic extract (equivalent to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency. suggests that this supplement may have beneficial effects on bone health in women. Foods like garlic and onions may also have beneficial effects on osteoarthritis. Garlic appears to have some benefits for bone health by increasing estrogen levels in women, but more human studies are needed. There’s nothing like a little garlic to enhance a stir-fry, roast chicken or pasta dish, but for centuries it’s been claimed that it also packs some power for your health. Ancient civilizations used garlic to treat asthma, digestive disorders, heart disease, infections, respiratory disorders, tumors, and even intestinal worms. Today, claims for the health benefits of garlic include lower blood pressure and cholesterol, an anti-inflammatory effect, a reduced risk of cancer, and a stronger immune system.

While many of these claims are exaggerated, there is evidence of some health benefits. Here’s what you need to know about this spicy allium and how to reap its benefits. What makes garlic special The odorous flavor of garlic comes from sulfur compounds made from allicin, an active ingredient once thought to be responsible for garlic’s health benefits. But it has up to 40 other compounds, and “any number or combination of them can be responsible for its healthiness,” says Matthew Budoff, MD, a professor of medicine at the Los Angeles Biomedical Research Institute who studies the effects of garlic on cardiovascular health. . Most studies on the health benefits of garlic used garlic supplements because they provide a consistent dose, although others used garlic powder, garlic oil, and a Japanese method of preparing garlic that involved kneading and grinding crushed garlic. along with the egg yolk. Budoff says the strongest evidence from health claims suggests that garlic may help the heart, with overall data showing a 10 percent reduction in cholesterol and a three to eight point drop in blood pressure. “That’s not as good as cholesterol or blood pressure pills,” he says, “but it’s certainly a good thing.

Learn more about healthy foods Are bananas good for you? 5 Vegetables That Are Healthier Cooked Are Carrots Good For You? Are cruciferous vegetables healthier than others? A review of studies published in the journal Neurological Research in March, for example, concluded that garlic and some of its various preparations (such as garlic extract or powder) could be a useful secondary therapy for those already being treated. from cardiovascular disease, high blood pressure, and diabetes, and can potentially even reduce the risk of heart attack and stroke. published in 2017 involving an analysis of nine clinical trials involving a total of 768 patients with type 2 diabetes found that those who took 50 to 1,500 mg of a garlic supplement every day for two to three months had significant reductions in their levels of fasting blood glucose. In an earlier, smaller study of 55 people with metabolic syndrome, a group of risk factors, such as excess stomach fat or high blood pressure, increase the risk of heart disease published in the Journal of Nutrition, Budoff. and colleagues found that those who took a daily garlic supplement for a year had slower plaque buildup due to coronary artery disease than those who took a placebo.

A Hint of Caution But many studies showing cardiovascular benefit, while rigorous, are small, and not all studies show garlic to be beneficial. There has even been concern that garlic supplements could be harmful to some people with heart disease. A research review published in the Journal of the American College of Cardiology found that garlic (along with green tea, ginkgo, ginseng, and hawthorn) may interfere with the effectiveness of some heart medications or increase their side effects. . For example, too much garlic can pose a bleeding risk for people taking blood thinners such as warfarin (Coumadin, Panwarfin) or a prescription aspirin regimen. It can also make other drugs less effective, such as saquinavir, a drug used to treat HIV infection, according to the National Institutes of Health. The review authors also noted that garlic (and other herbal supplements) have “limited evidence of benefit,” meaning it might help, but more research is needed. Research is even weaker for garlic’s ability to fight bacteria, prevent colds, boost the immune system, or reduce the risk of certain types of cancer, such as stomach or colon cancer. “There are many purported benefits of these drugs,” says Budoff of the Los Angeles Institute for Biomedical Research.

“I am more comfortable with the research on the cardiovascular benefits of garlic, and less comfortable with it curing the common cold, acting as an antiviral, or other therapies.” Garlic in Your Dinner Perhaps for these reasons, experts say the best way to get your garlic is from the fresh clove, although there can be some “side effects” from eating it fresh. Garlic breath is probably the worst, but some people get indigestion after eating fresh garlic. A less smelly and easier on the stomach alternative may be black garlic, which is “aged” under intense heat and humidity for 10 days, turning the bulbs black and supposedly giving the allium a sweeter and more tart flavor with a jelly. like consistency. This aging process rids the garlic of its pungent and irritating properties, but the benefits remain. Garlic is an essential part of the Mediterranean diet, “which has been shown to have the best long-term results of any diet we know of,” Budoff says. Studies have linked this way of eating, which emphasizes produce, legumes, grains, and healthy oils, with small amounts of fish and meat, with a better quality of life, lower risk of chronic disease, and better health. brain in older adults. “You can use it to spice up a healthy dish without having to add salt.

Just be sure to use fresh garlic instead of garlic salt, which will increase sodium levels. , or moldy. Sprouting is also a sign of age. The fresher the garlic, the higher the concentration of its active ingredients Budoff explains, “Although garlic can last for months, he says it’s best eaten within a week.” If you spend any more time,” he says, “you may end up with something that’s deactivated.” Store it well. Keep garlic in a cool, dark place with good ventilation to prevent it from molding or sprouting. It’s your health. Chop, slice, or crush the garlic. Garlic triggers an enzymatic reaction that increases its healthy compounds. Heat prevents this reaction, so let garlic sit on the cutting board for at least 10 minutes before cooking. Minimize garlic breath. Garlic odor may linger in breath and excreted through the lungs for a day or two after eating it.A study published in the Journal of Food Science in 2016 suggests that chewing raw mint leaves, apples, or lettuce after a garlic meal may help neutralize the sulfur compounds in garlic responsible for its odor.