People have utilized garlic, scientifically known as Allium sativum, for its healing properties for millennia. Various ancient civilizations, such as the Egyptians, Greeks, Romans, and Chinese, esteemed garlic for its health advantages and culinary applications. Today, garlic is not only a fundamental ingredient in kitchens globally but also acknowledged for its medicinal attributes. Ongoing scientific research reveals the numerous health benefits of this strong-smelling herb, leading to its widespread use as a supplement and natural treatment.
Human research has confirmed eleven health benefits of garlic.
1. Reduces blood pressure
1. The World Health Organization indicates that cardiovascular diseases such as heart attacks and strokes account for a higher number of fatalities than nearly all other health conditions.
Hypertension, or high blood pressure, is a significant contributor to the development of these diseases.
A 2020 meta-analysis revealed that garlic supplements can effectively lower blood pressure in individuals with hypertension. This reduction in blood pressure decreases the likelihood of experiencing cardiovascular events by 16–40%.
The analysis suggests that garlic’s impact is comparable to that of certain antihypertensive medications but with fewer adverse effects.
Furthermore, a 2019 review highlights that allicin, a compound in garlic, may inhibit the synthesis of angiotensin II, a hormone that elevates blood pressure. Additionally, it may promote the relaxation of blood vessels, facilitating smoother blood circulation.
2. Garlic contains antioxidants
Garlic provides a rich source of antioxidants that protect your body from oxidative damage caused by free radicals.
These antioxidants reduce oxidative stress and lower the risk of diseases such as Alzheimer’s, the most prevalent form of dementia.
Additionally, animal studies indicate that allicin, a compound found in garlic, may have a protective effect against cognitive decline. However, further research involving humans is necessary to fully comprehend its potential.
Furthermore, certain studies have indicated that garlic supplements may directly benefit individuals with Alzheimer’s disease.
3. Garlic protects against illness
According to a 2016 study, aged garlic extract (AGE) has the potential to enhance the immune system. The research revealed that individuals who consumed AGE supplements for a period of 3 months during the cold and flu season reported milder symptoms and fewer missed days of work or school.
Furthermore, additional studies indicate that the components found in garlic may possess antiviral characteristics. Apart from strengthening the immune system, it is believed that garlic may also play a role in preventing viruses from infiltrating host cells or replicating within the cells.
4. Garlic improves cholesterol levels
Researchers in 2018 found that garlic may have the potential to decrease both total and LDL (bad) cholesterol levels.
The researchers suggest that individuals with high cholesterol should consider incorporating more garlic into their diets, although they emphasize the need for further research to confirm these results.
In 2018, a review of research indicated that garlic has the ability to reduce total and LDL (bad) cholesterol. The authors advise individuals with high cholesterol to consume more garlic, but they also stress the necessity for additional research to validate their findings.
5. Detoxify heavy metals
Consuming garlic in high amounts actively safeguards organs against damage and heavy metal toxicity due to its allicin content.
A 2012 study on workers from a car battery factory exposed to high lead levels revealed that garlic effectively lowered lead levels in the blood by 19%.
Additionally, it alleviated various toxicity symptoms, such as headaches and hypertension. Consuming garlic three times a day proved more effective than the drug D-penicillamine in alleviating symptoms related to heavy metal toxicity.
6. Improve bone health
Recent investigations have assessed how garlic impacts bone health, particularly among postmenopausal women.
Researchers released a clinical study in 2017 that discovered garlic might be beneficial in addressing osteoporosis associated with oxidative stress.
In this study, participants consumed garlic tablets equivalent to approximately 2 grams of fresh garlic daily. Furthermore, a 2018 study revealed that a 12-week regimen of garlic supplements, at a dosage of 1 gram per day, helped reduce pain for women suffering from knee osteoarthritis, especially those who were obese or overweight.
7. Garlic contains compounds
Garlic is a member of the Allium family, which encompasses onions, shallots, and leeks. Each section of a garlic bulb is a clove, and you typically find 10–20 cloves in one bulb. Farmers cultivate this plant in various regions globally, and cooks commonly use it because of its pungent aroma and flavorful taste.
Moreover, throughout history, various ancient civilizations, such as the Egyptians, Greeks, Romans, Chinese, and Indians, have documented garlic’s medicinal benefits.
Scientists have discovered that chopping, crushing, or chewing a garlic clove creates sulfur compounds that provide the primary health benefits of garlic. One of the most famous compounds is allicin, although it is a short-lived compound that exists in fresh garlic immediately after cutting or crushing.
Additionally, other compounds like diallyl disulfide and s-allyl cysteine may also contribute to garlic’s health benefits. Your digestive system absorbs these sulfur compounds, and then they circulate throughout your body, producing significant biological effects.
The bottom line
For millennia, individuals have held a belief in the therapeutic benefits of garlic. Recent scientific research is starting to validate these claims. Generally, garlic is considered safe and beneficial for the majority of individuals.
However, if you are on blood-thinning medication, it is advisable to consult a physician prior to significantly increasing your consumption of garlic.
