Health Benefits of Garlic (Based on Research)

Garlic is commonly known as a food additive to add flavor to food. It turns out that garlic is also said to have great health benefits.

Garlic is referred to as one of the most nutritious herbs. With a sharp aroma and allicin enzyme content in it, garlic has benefits for health, treatment of diseases, to the benefits for the beauty of the skin.

Garlic Nutrition

From the Usda.gov page, garlic contains useful minerals such as iron, phosphorus, potassium, magnesium, zinc, and calcium, as well as minerals such as iodine, sulfur, and chlorine.

Garlic is also rich in vitamins such as vitamins C, A, K, B6, folate, thiamine, and niacin.

The organic compounds contained in garlic are allicin, allisatin 1, and allisatin 2.

Garlic is very low in calories, saturated fat, and sodium.

Here are the benefits of consuming garlic for bodily health:

1. Lowering High Blood Pressure

Cardiovascular diseases such as heart attacks and strokes are very dangerous diseases. Where high blood pressure (hypertension) triggers this dangerous disease.

Several studies have found that garlic supplements have significant benefits for lowering blood pressure in people with hypertension.

Some of these studies, such as those published in the journal Molecular and cellular biochemistry in 2005, the Journal of atherosclerosis and thrombosis in 2008, and Maturity in 2010.

From the article titled How Much Garlic Should You Eat to Lower Blood Pressure? (Livestrong.com) , mentions that garlic from ancient times has been used for many things, including for treating heart disease.

Where garlic is used by many people to lower blood pressure. Some studies show that garlic can reduce blood pressure.

Garlic contains allicin which is an active compound that is related to the effect of reducing blood pressure, especially in people who are affected by hypertension.

According to experts from the Linus Pauling Institute, when you chew raw garlic, an enzyme called alliinase is released which starts a series of reactions that result in the formation of allicin. Fresh raw garlic gives you the most allicin.

You may be able to reduce your blood pressure by consuming 1/3 to 1½ grams of fresh or dried garlic every day.

Side Effects of Eating Raw Garlic –

From the Merdeka.com page, garlic contains many important minerals such as iron, calcium, iodine, and sulfur that are beneficial to the body. Not only cooking, but some people also consume garlic in a raw state.

But there are side effects that have the potential to arise if you consume raw garlic (especially in large quantities). Diarrhea can occur due to consuming raw garlic on an empty stomach.

Excess eating raw garlic can hurt the liver, one problem that can arise is liver toxicity.

Another effect is that it can cause heartburn, nausea, and vomiting. Especially for people who are experiencing a gastroesophageal reflux condition.

Eating too much raw garlic can adversely affect the stomach, cause dizziness or migraines, and hyphema (a condition that causes bleeding in the eye space, between the cornea and iris).

Garlic contains an enzyme called alliin lyase which can cause skin irritation if consumed in excess.

Dr. Aldo Ferly said that you could try consuming garlic to lower blood pressure. Where the benefits of garlic have been proven from studies conducted by scientists.

It’s just mentioned by him, that the benefits of reducing blood pressure from consuming garlic is not too large. Garlic should be boiled first before consumption.

You can add garlic ingredients to your daily diet. Of course, for people with hypertension, in addition to consuming garlic also need to consume high blood-lowering drugs based on a prescription from a doctor, as well as running a healthy lifestyle such as:

  • Reducing consumption of salty or salt foods.
  • Exercise regularly.
  • Avoid high-sugar foods and drinks such as soft drinks.
  • Eating vegetables and fruits.

Dr. Resthie Rachmanta Putri. M. Epid in his writing explained that garlic contains allicin which is useful for reducing levels of bad cholesterol (LDL) in the blood. This will later contribute to lowering high blood pressure.

The content of nitric oxide and allicin compounds in garlic is beneficial for relaxing the muscles of blood vessels and has an antioxidant function.

That way, it is true that consumption of garlic (especially raw garlic) can help treat hypertension.

However, the consumption of hypertension drugs from doctors must be done regularly. Garlic cannot be relied on alone in overcoming hypertension, its role is only to help.

2. Strengthening Endurance

From the page Vemale.com, for people who are often stricken with the disease, it is because the condition of the body’s immune system is weak. A natural way to strengthen the immune system is by consuming garlic.

Consumption of garlic has been shown to be beneficial for strengthening the body’s defense against disease.

When conditions are cold or heavy rain can reduce endurance, so in conditions like this should consume garlic. Usually, garlic is used as a food additive consumed.

Dr. Nadia Octaviasaid that garlic is rich in vitamins and minerals which makes it of great benefit for boosting the immune system.

Therefore, when the body starts to feel bad, such as fever, flu or something like that, it is advisable to consume garlic in sufficient quantities.

3. Relieves Cold Disease

Garlic is known to benefit the immune system, this makes garlic has properties in preventing and treating colds or flu.

A study published in the journal Advances in therapy in 2001, found that garlic supplements are effective in relieving colds. If you often have a cold, it is advisable to include garlic in your diet.

In an article titled How Garlic Fights Colds and The Flu (Healthline.com) states that allicin and other compounds contained in garlic have been shown to increase the response against viruses and diseases of several types of white blood cells in the body, including to fight viruses that cause colds or flu.

Garlic has been proven efficacious in the treatment and prevention of colds. Regular consumption of garlic can help prevent the common cold. In addition, if you are sick, the consumption of garlic can reduce the severity of symptoms and help the body recover faster.

Another easy way to increase garlic intake is by taking supplements. However, be careful, because there are no standards set for garlic supplements, which means the levels and quality of allicin can vary.

Several studies have shown the benefits of old garlic extract against colds and flu, such as the study published in the journal Clinical nutrition (Edinburgh, Scotland) in 2012 and Avicenna Journal of Phytomedicine in 2014.

You can take old garlic supplements, the normal dose is between 600 to 1,200 mg per day.

But remember, too high intake of garlic supplements can cause poisoning, so do not exceed the recommended dosage.

In general, by consuming 2-3 cloves of garlic every day, you can get benefits to prevent and relieve colds.

From the CNNindonesia.com page, if you have a mild flu, you can treat it with natural ingredients in the kitchen such as garlic, since Roman times garlic has been widely used as a remedy for various diseases.

Various studies have shown that garlic is efficacious for treating fever, colds, coughs, headaches, high cholesterol, stomachaches, sinusitis, blood pressure problems and others.

Garlic strengthens the immune system, and has a function as an antiviral, antibacterial, antioxidant, and also smooth the respiratory tract.

Consumption of garlic can encourage increased production of white blood cells, which in turn will increase the immune system.

Garlic contains vitamin C and minerals such as selenium, sulfur compounds and enzymes, which play an important role in strengthening the body’s immune system in people who have the flu.

The study also mentioned aliasing compounds in garlic can overcome the flu. Experts suggest slicing or crushing raw garlic with cloves, then eating them.

However, if you are not strong enough to eat raw garlic, then include garlic in the soup mixture that you consume.

4. Reducing the Risk of Heart Disease –

Garlic can reduce LDL and total cholesterol. For people who have high cholesterol, garlic supplements seem to be effective for reducing total cholesterol and LDL by about 10-15%. This is based on the results of research published in the Journal of the Royal College if Physicians of London in 1994, and the Annals of Internal Medicine in 2000.

In an article titled Garlic Slows Aging and Protects the Brain From Disease, Study Reveals (Dailymail.co.uk) states that consumption of garlic is useful to slow aging and protect the brain from disease.

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Research shows that the content of garlic offers brain protection properties, can even prevent age-related neurological diseases such as Alzheimer’s and Parkinson’s

Missouri researchers say the nutrients in garlic offer brain protection against aging and disease.

University of Missouri researchers says that carbohydrates in this superfood are the key. “Garlic is one of the most consumed FOOD SUPPLEMENTS,” said Zezong Gu, professor of pathology and anatomy at the MU School of Medicine and lead author of the study.

He said that most people rated garlic as a superfood, a sulfur-containing compound in garlic known as an excellent source of antioxidants and anti-inflammation.

Research focuses on garlic carbohydrate derivatives called FruArg, where nutrients have protective properties, which inhibit damage to brain cells due to poor environmental conditions.

Poor environmental conditions can trigger this aging. Bad environments like a lot of pollution, cigarette smoke and such. In addition, the condition can be aggravated if you have alcohol consumption habits, and experience a traumatic brain injury.

High levels of nitric oxide cause brain cell damage and increase the risk of neurodegenerative diseases such as cerebral ischemia, parkinsonism, and alzheimer’s.

FruArg encourages the production of antioxidants in the body that offer the benefits of the protection and healing of brain cells.

Researchers concluded that garlic is beneficial for health and brain function, which strengthens the resistance in fighting the inflammatory problems that trigger neurological diseases and aging.

5. Preventing Many Types of Cancer

Allium vegetables, especially garlic contain compounds that are believed to have properties in reducing cancer risk. According to the NIH National Cancer Institute, there are several studies that show an association between increased garlic intake and reduced risk of certain cancers (such as pancreatic, stomach, colon, esophageal, and breast cancers).

Regarding the efficacy of garlic causes to prevent cancer, The National Cancer Institute explains that garlic has a protective effect, antibacterial properties, benefits that can block the formation of cancer-causing substances, stop the activation of cancer-causing substances, and contribute to DNA repair.

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  • 15 Ways to Increase Self Confidence Quickly & EffectivelyIn a French study of 345 breast cancer patients, researchers found that increasing consumption of garlic, onions, and fiber was associated with a significantly reduced risk of breast cancer. The study was published in the European Journal of Epidemiology in 1998Garlic has also been specifically proven to prevent pancreatic cancer. Scientific research shows that increasing the consumption of garlic can reduce the risk of pancreatic cancer.

    A population-based study conducted in the San Francisco Bay area found that people who consumed more amounts of garlic and onion had a 54 percent lower risk of pancreatic cancer compared with people who consumed garlic and onion in significant amounts. low.

    The study also shows that increasing overall vegetable and fruit intake can reduce the risk of pancreatic cancer. This study was published in Cancer Epidemiology, Biomarkers & Prevention in 2005.

    Overall, garlic has been shown to have some potential as a CANCER DAILY FOOD that should be consumed regularly (try every day).

    study found that consumption of garlic has been shown to help regulate blood sugar levels, to stop or reduce the effects of some diabetes complications. Other benefits also reduce levels of bad cholesterol (LDL), blood circulation, and fight infection.

    That way, consuming garlic helps reduce blood sugar levels in people suffering from type 2 diabetes.

    Garlic contains more than 400 chemical components that contribute to preventing and treating various health problems. The content of allicin, allyl propyl disulfide and S-allyl cysteine ​​sulfoxide increase insulin levels, which are very important for diabetics.

    Raw garlic, cooked garlic, or old garlic extract can help regulate blood glucose and prevent complications of diabetes.

    A laboratory study also concluded that garlic helps improve the overall health of diabetics.

The page Health.detik.com also mentions that the content in garlic has been proven to help treat diabetes.

Garlic contains natural ingredients that help reduce high blood sugar levels, while also reducing high blood pressure and helping blood flow to the body’s organs.

6. Reduces Fatigue and Increases Stamina

Garlic is traditionally used in ancient culture to reduce fatigue and increase the stamina of workers. Garlic was given to Olympic athletes in ancient Greece. This is mentioned in the 25 Interesting Benefits Of Raw Garlic (Organicfacts.net)

 

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