Seven ( 7 ) Health Benefits of Garlic
7 Health Benefits of Garlic, According to a Nutritionist
Garlic may just be one of the most satisfying aromas and flavors used in cuisines around the globe. But it can also boast some pretty impressive health benefits. Here are seven reasons to incorporate more of this mouthwatering veggie into your eating routine, and a few tips for dealing with the worth-it garlic breath.
Not only is garlic a delicious aromatic that is used in cooking, but it also may boost your health. Garlic has been used as a medicine for thousands of years by the Chinese, Egyptians, Babylonians, Greeks, and Romans. Read on to learn more about the purported benefits of garlic.
Garlic supports brain health
In addition to supporting learning and memory, aged garlic extract may also help prevent cognitive decline by protecting brain neurons. The veg also helps fight against the brain changes known to be a precursor to neurodegenerative conditions, including Alzheimer’s.
Garlic offers immune support
Some “immunity shots” incorporate garlic, and for good reason. Historically, garlic has been used to ward off illnesses, fight infections, and treat wounds. In fact, research lends credibility to garlic’s immune-bolstering capabilities. In one study, https://www.ncbi.nlm.nih.gov/pubmed/11697022 146 volunteers were assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout the winter. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected.
Newer research confirms that aged garlic extract may enhance immune cell function. In the study, healthy adults between 21 and 50 received either a placebo or aged garlic extract for 90 days. While there was no difference in the number of illnesses between the groups, those who received garlic had reduced cold and flu severity, fewer symptoms, and a smaller number of missed days of work or school.
High Blood Fats (Hyperlipidemia)
According to limited studies, garlic lowers total and low-density lipoprotein (LDL) cholesterol by inhibiting cholesterol synthesis in the liver in human and animal studies
High Blood Pressure
Garlic reduces blood pressure in patients with high blood pressure (hypertension). Aged garlic extract reduces blood pressure by increasing calcium and reducing C-reactive protein levels, which cause inflammation and elevated blood pressure
It can boost heart health
In a recent review of previously published studies, scientists summarized the many ways garlic protects heart health. These include lowering blood pressure and cholesterol, as well as reducing artery stiffness and blood markers for inflammation. Other research shows that compared to a placebo, aged garlic extract can help slow the rate of progression of coronary artery calcification, a risk factor for cardiac events, including heart attack and stroke. In people with high cholesterol, garlic has been shown to reduce both total cholesterol and “bad” LDL, while slightly improving protective ”good” HDL. Researchers say the 8% reduction in total cholesterol seen in studies is associated with a 38% reduced risk of coronary events by age 50.
It can protect from cancer
Garlic and other vegetables in the allium family, including onions and leeks, have been linked to a reduced risk of several types of cancer, including of the stomach, throat, prostate, and colon. Natural compounds in garlic are known to help selectively kill off cancer cells, and prevent cancer from growing and spreading.
It improves bone health
A high consumption of allium vegetables, including garlic, is associated with protection against hip osteoarthritis, the most common disabling joint condition affecting older adults. Scientists believe the plant’s natural compounds help fend off the breakdown of joint cartilage and bone.
Cooked garlic is less potent than raw garlic because the enzymes that form sulfur compounds are deactivated by heat