10 Health Benefits Of Garlic
1- Improves immunity
Supplementation with garlic capsules is known to improve the functioning of the immune system. A 12-week study found that a daily supplement with garlic capsules reduced the number of colds by 63% compared to placebo.
Another study found that a high dose of garlic extract (2.56 grams per day) can reduce the number of cold or flu days by 61%.
If you often have colds, adding raw garlic to your diet can be incredibly helpful.
2- Reduces blood pressure
Cardiovascular diseases like heart attacks and strokes are some of the most deadly diseases in the world. Arterial hypertension is one of the most significant triggering factors for these diseases.
In one study, garlic extract at doses of 600 to 1,500 mg was as effective as the drug Atenolol in lowering blood pressure over a 24-week period.
Supplement doses must be reasonably high to have these desired effects. The amount of allicin (garlic compound) required is equivalent to about four cloves of garlic per day.
3- Improves cholesterol levels
For those with high cholesterol, supplementation with garlic capsules can lower total cholesterol
4- Prevents dementia and Alzheimer's disease
The combined effects of lowering cholesterol and blood pressure, as well as antioxidant properties, can help prevent common brain diseases such as Alzheimer's disease and dementia
5- Increases longevity
Effects on longevity are practically impossible to be proven in humans. However, the beneficial effects of garlic on important risk factors, such as blood pressure, are factors that potentially contribute to longevity.
The fight against infectious diseases provided by the ingestion of garlic is also an important factor that contributes to longevity, as they are common causes of death, especially in the elderly or people with weakened immune systems.
6- Improves athletic performance
Garlic was traditionally used in ancient cultures to reduce fatigue and increase work capacity, being used by Olympic athletes in ancient Greece.
Studies with rodents have shown that garlic helps in the performance of physical exercises. However, there are few studies with humans.
7- Contributes to heavy metal detoxification
In high doses, garlic's sulfur compounds protect against organ damage caused by heavy metal toxicity.
A four-week study of employees at a car battery factory (overexposed to lead) showed that garlic reduced blood lead levels by 19%. The study also showed that garlic reduced many clinical signs of toxicity, including headaches and blood pressure
8- Improves bone health
No human test has measured the effects of garlic on bone loss. However, studies with rodents have shown that it can minimize bone loss by increasing estrogen in women
A study of menopausal women showed that a daily dose of dry garlic extract (equivalent to two grams of raw garlic) significantly decreased an estrogen deficiency marker. This suggests that this garlic may have beneficial effects on bone health in women.
9 - It is easy to include in the diet
This benefit of garlic is not a health benefit, but it is still important. The fact is that it is very easy (and delicious) to include garlic in your diet.
It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add flavor to bland recipes.
10- Garlic is highly nutritious and low in calories
And it has significant amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1