Health Benefits Of Garlic And Why It Should Be Part Of Your Menu
By Uganda Online Media
Kampala: Garlic is one of the oldest cultivated plants in the world, and is a hardy perennial belonging to the Liliaceae family. Other members of this family include onions, leeks, chives, and shallots. They are distinguished by their pungent aroma and distinctive flavour.
The bulb is the most commonly used part of the garlic plant and is typically composed of eight to 20 individual teardrop-shaped cloves enclosed in white, parchment-like skin and the health benefits include;
1. Contains compounds with medicinal properties
Much of garlic’s therapeutic acclaim is down to an active compound called allicin. This sulphur-containing compound gives garlic its pungent smell and distinctive taste. Luckily for us cooks, the action of chopping or crushing stimulates the production of allicin. But, it is thought that the application of heat may inhibit some of the perceived medicinal properties, making it best to add garlic late in the cooking process.
2. May reduce the risk of heart attacks
Much research has focused on garlic’s potential in reducing the risk of heart disease and helping to manage cholesterol levels. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and accumulate on artery walls; this means garlic acts like an anticoagulant and by so doing reduces the risk of heart attacks.
3. Garlic Reduces risks risks of high blood pressure.
Garlic may also lower blood pressure through its ability to widen blood vessels, allowing blood to flow more freely. High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications.
4. May have anti-cancer properties
The sulphurous compounds in garlic have been studied for their ability to inhibit cancerous cells and block tumours. That said, much of the evidence for garlic in relation to colon, prostate, oesophageal and renal cancer is observational, with only small numbers of subjects included in the studies. As a result, the effect garlic has in relation to cancer remains uncertain and more studies are needed.
5. Has antimicrobial and antifungal properties
Garlic has a long history of use as an infection fighter against viruses, bacteria and fungi. It has been referred to as ‘Russian penicillin’ to denote its antibacterial properties, which is once again attributed to the compound allicin. Some skin conditions, such as warts and insect bites, may also respond to garlic oil or a crushed raw garlic clove.
6. May support bone health
Animal studies suggest garlic may minimise bone loss by increasing oestrogen levels in female rodents. A study in post-menopausal women found a similar effect when a daily dose of dry garlic extract (equivalent to 2g of raw garlic) was consumed.
Studies also suggest the consumption of garlic may give some relief from the inflammatory symptoms of osteoarthritis.
7. Garlic Can Combat Sickness, Including the Common Cold
Garlic Can Combat Sickness, Including the Common Cold Garlic supplements are known to boost the function of the immune system. Therefore Garlic supplements help prevent and reduce
the severity of common illnesses like the flu and common cold.
8. 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.
9. Eating Garlic May Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. Garlic can significantly reduce lead toxicity and related symptoms.
Is garlic safe for everyone?
Garlic poses few safety issues and allergies are rare. If you take garlic supplements for cholesterol management, have your cholesterol levels checked after three months. The recommended daily amount of garlic ranges from ½-1 whole clove per day (around 3000-6000mcg of allicin).