The Benefits of Garlic

OOther than warding away vampires (and possibly your significant other if you’ve just consumed a 40-clove garlic pasta dish), garlic does have many other uses. In fact, despite its potentially pungent side effects, garlic has made the exclusive “S=superfoods” list, the Ivy League of food lists.

Garlic is one of the world’s oldest cultivated crops. The Egyptians both worshiped it and used it for currency. Garlic has also been used medicinally since ancient times: for example, the Greeks used it to protect the skin against toxins; the Romans thought that it cleansed the arteries; in ancient China and Japan, it was thought to help digestion and depression; and in India, it was used for arthritis and heart disease. In the Middle Ages, garlic was thought to help combat the plague.

In more recent times, garlic was recognized by such famed researchers as Louis Pasteur and Albert Schweitzer; Pasteur believed that garlic had antibacterial properties, while Schweitzer used it to treat dysentery. During World War II, garlic was given the moniker “Russian Penicillin,” as the Russian government administered it to its soldiers when it ran out of antibiotics.

With so much history behind it, perhaps it is unsurprising that health benefits of garlic are still being studied today, with new information coming to light thousands of years after our wise ancestors first discovered its superpowers.

Properties of Garlic

Garlic, which derives from the lily family, is as nutritious as they come, with a fusion of such important minerals as Vitamin B6 (which supports metabolism), Vitamin C (which acts as an antioxidant), manganese (which supports bones and connective tissue) and selenium (which supports the thyroid gland).

Garlic is comprised of over 30 sulfur compounds and 17 amino acids.

But why does garlic have such a strong, distinctive smell, one that can linger on your breath (and in your pores) long after you’ve consumed it? That is because garlic contains an amino acid called alliin, and when garlic is chopped, it releases a rather pungent enzyme called alliinase. Together, they form the sulfur-based compound allicin, which is the active ingredient that is linked to health benefits, discussed later.

By the way, don’t let the fear of garlic breath have you running away from this miracle bulb. Of course, you can always brush your teeth, gargle with mouthwash or pop a breath mint (or twelve). But did you know that there are natural ways to dissipate garlic breath? Try munching on either raw apples or raw lettuce leaves: they act as mouth deodorizers by decreasing the concentration of the ‘volatiles’ that are responsible for the stench.

Forms of Garlic

Garlic is one of the easiest vegetables with which to cook because of its versatility. It acts as an herb and is a great flavoring agent for many dishes, including pasta, chicken, seafood, sauces, soups, potatoes, and dressings, and it can be mixed with butter and other herbs for garlic bread. You can find oil infused with garlic or make your own by heating crushed garlic cloves with olive oil. Garlic bulbs can be roasted, toasted, or used in its raw form. In the spice rack, it comes in both salted and powdered formulations, and in the produce section, you can even find it pre-peeled and/or pre-crushed. It’s low calorie to boot!

Garlic supplements are on the shelves at natural food stores: you can find dried garlic powder tablets, garlic essential oil or aged garlic extract.

Garlic in supplement form does not produce a lingering odor, but, with an exception or two, it may not have as many health benefits as consuming it in its whole form. Raw garlic provides the most health benefits, as cooking it destroys some of the good-for-you compounds. To preserve some of the health perks after chopping it, let it sit out for about ten minutes before adding it to the pan.

Benefits of Garlic

As mentioned, the ancients were the first to discover the medicinal properties of garlic, and modern researchers are just as interested. Here are some proven health benefits of this super-duper Superfood:

Immune system

Many people associate taking Vitamin C and zinc with helping to ward off colds and boost their immune systems. While that is true, you may also want to add garlic to your arsenal of cold-fighting natural herbs. A study found that consuming an encapsulated aged garlic extract resulted in a reduced severity in cold and flu symptoms, leading the researchers to conclude that aged garlic may enhance immune cell function.

Inflammation

Anti-inflammatory diets are in vogue, as they have been linked to a reduction in swelling from arthritis and other joint pain, and these diets potentially reduce risks for other diseases. In addition to foods rich in omega-3s, fruits, vegetables, and whole grains, garlic has been found to have anti-inflammatory effects as well. A research study that isolated a sulfur compound from garlic confirmed these effects.

Blood Pressure

For people with high blood pressure, there is evidence that garlic can lower your blood pressure by about ten percent, but some believe that taking it in tablet form is the best way for it to be effective; still it should not replace conventional medicine. Also, the advantage of supplements is that they’re generally odorless. Another study indicated that aged garlic extract had a significant effect on people with uncontrolled hypertension.

Cholesterol

The jury is out as to whether garlic has a significant, or long-lasting, effect on the reduction of cholesterol, or whether it may interfere with cholesterol-reducing prescription drugs. Regardless, it is always important to speak with your health care provider before adding any supplements to your daily regimen.

Memory

Garlic is now being touted for potentially contributing to a cognitive boost in the elderly. In a new study published in April conducted on mice, researchers focused on allyl sulfide (the metabolite compound in garlic that is a culprit for ‘garlic breath,’ mentioned previously).

Despite being a reason to avoid breathing on your best friend after consuming a dish overflowing with garlic, researchers concluded that the allyl sulfide in garlic is a causative factor in restoring gut bacteria, which in turn helps counteract age-related changes associated with memory problems.

That study comes on the heels of other promising findings last year, in which aged garlic extract is being studied as a combatant in the fight against Alzheimer’s.

Other Benefits
A recent study found that essential oils from garlic and other herbs and medicinal plants could help kill bacteria from Lyme disease and can reduce persistent symptoms following traditional antibiotic treatment.

Another study concluded that aged garlic extract can help lower the risk of heart disease by reducing certain types of plaque buildup in the arteries and preventing new plaque from being formed.

Garlic extract has been found to be effective in combating antibiotic-resistant bacteria associated with urinary tract infections.

Research is ongoing but there have been positive results from studies that link garlic to a reduction in cancer risk. Specifically, population studies have investigated the reduction of risk in cancers of the colon, esophagus, stomach, and pancreas. And in China, there was found to be a link between garlic consumption and lower rates of lung cancer.

A study on female twins concluded that diets rich in allium vegetables resulted in lower levels of hip osteoarthritis.

So go ahead and indulge in the bulb. Besides packing a pungent but pleasing and powerful punch to your palate, you may just do something positive for your health.

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