These are often called western medicine the famous words of the ancient Greek physician Hippocrates, the father.
Actually prescribing garlic used to treat a variety of diseases.
Well ... modern science has recently confirmed that many of these beneficial health effects.
Here are 11 benefits of garlic that are supported by research on humans.
1 clove of garlic contains a compound called allicin, which has powerful medicinal properties
Garlic is a plant of Allium [1] (onion) family.
It is closely related to onions, shallots and leeks.
It grows in many parts of the world and is a popular ingredient in the cuisine delicious because of its strong smell and taste.
But while the old history, was the main use of garlic for its health and medicinal properties ( 1 ).
Its use was also of all great civilizations ... including the Egyptians, Babylonians, Greeks, Romans and Chinese (documented 2 ).
This is what looks like garlic:
The phrase "head" called garlic, onion, while each segment is as a tooth. There are approximately 10 to 20 teeth in a light bulb, more or less.
We now know that most health effects are due to a sulfur compound that, when a clove of garlic, crushed or chewed is caused.
This compound is known as allicin [2] , and is responsible separately for the smell of garlic.
Allicin in the body via the digestive tract and travels through the body, where it exerts its potent biological effects [3] (which we get to a little).
Conclusion: Garlic is a plant of the onion family, grown for their culinary properties and health effects. It is rich in a compound called allicin sulfur, which is said to bring more health benefits.
2 garlic is very nutritious, but has very little calories
Calorie for calorie, garlic is very nutritious.
A 1 ounce (28 g) in garlic include ( 3 ):
- Manganese: 23% of the recommended daily dose.
- Vitamin B6: 17% of the RDA.
- Vitamin C: 15% of the recommended daily dose.
- Selenium: 6% of the recommended daily dose.
- Fiber: 1 gram.
- Respectable quantities of calcium [4] , copper, potassium, phosphorus, iron and vitamin B1.
Garlic also contains small amounts of other nutrients. In fact, it contains a bit of almost everything you need.
This is with 42 calories [5] with 1.8 grams of protein and 9 grams of carbohydrates.
Conclusion: Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains small amounts of other nutrients.
3 garlic to fight a disease, including hay
Complement of garlic is known to stimulate the immune function.
A large 12-week study showed that supplementation with garlic, the number of colds by 63% compared to placebo (reduced daily 4 ).
The mean duration of cold symptoms was also reported by 70%, placebo reduced 5 days for only 1.5 days garlic group.
Another study found that high doses of garlic extract (2.56 grams per day), the number of days sick with cold or flu by 61% (reduce 5 ).
If you frequent colds, then add the garlic to your diet could be incredibly useful.
Conclusion: Supplementation of garlic helps prevent and severity of common illnesses such as flu and colds.
4 active ingredients in garlic can lower blood pressure
Cardiovascular diseases such as heart attack and stroke are the leading causes of death in the world.
High blood pressure and high blood pressure [6] , is one of the most important factors of these diseases.
Human studies have found that supplementation a significant impact in reducing blood pressure in people with hypertension ( 6 , 7 , 8 ).
In one study, aged garlic extract at a dose 600-1500 mg was as effective as the drug atenolol [7] to reduce the blood pressure over a period of 24 weeks ( 9 ).
Supplement dose should be high enough to have these desired effects. The amount of allicin is required equal to about four cloves of garlic per day.
Conclusion: High doses of garlic appear, the blood pressure of those who had high blood pressure (hypertension) experienced improved. In some cases, a supplement as effective as regular medication.
5 Garlic improves cholesterol levels, which may reduce the risk of heart disease
Garlic can lower total cholesterol and LDL [8] cholesterol.
For those who have high cholesterol, appear garlic supplement for total cholesterol and / or LDL-cholesterol by 10-15% (reduced 10 , 11 , 12 ).
Said search LDL ("bad") and HDL ("good cholesterol"), Garlic appears to lower LDL cholesterol, but has no reliable effect on HDL ( 6 , 7 , 13 , 14 , 15 ).
Garlic does not seem triglycerides, another known risk factor for heart disease (lower 10 , 12 ).
Conclusion: Garlic supplementation appears to reduce levels of total cholesterol and LDL, especially in patients with high cholesterol. HDL-cholesterol and triglycerides seem to be affected.
6 Garlic contains antioxidants that can help prevent illness and disease Alzheimer's disease
Contribute oxidative damage caused by free radicals, the aging process.
Garlic contains antioxidants that mechanisms for protecting the body from oxidative damage (supports 16 ).
It has shown high doses of garlic supplements that antioxidant enzymes in humans (increase 5 , 17 ) and reduce oxidative stress in people with high blood pressure ( 6 ).
Help The combined effects on lowering cholesterol and blood pressure and antioxidant properties when the common brain diseases such as Alzheimer's disease and dementia ( 17 , 18 ).
Conclusion: Garlic contains antioxidants that protect against cell damage and aging. They can reduce the risk of Alzheimer's disease and dementia.
7 garlic may help you live longer
Effects on the durability are practically impossible to test in humans.
But in view of the positive impact on the most important risk factors such as blood pressure, it is logical that garlic could help you live longer.
The fact that you can fight against infectious diseases, is also important, as these are common causes of death, especially in the elderly or people with immune system dysfunction.
Conclusion: Garlic has had a beneficial effect on the most common causes of chronic disease, it makes sense that this will help you to live longer.
8 athletic performance can be improved with supplementation of garlic
Garlic is one of the first "performance-enhancing substances."
It was traditionally used in ancient cultures to reduce fatigue and the work ability of workers.
More specifically, it, Olympic athletes in ancient Greece (at was 19 ).
Studies in rodents have shown that garlic helps physical performance, but very few studies have been performed in humans.
Patients with heart disease, the garlic oil for 6 weeks had a reduction of the maximum heart rate of 12% and improves their physical performance ( 20 ).
But a study of nine cyclists found no performance advantage ( 21 ).
Other studies suggest that exercise-induced fatigue can (be reduced with garlic 2 ).
Conclusion: Garlic can physical performance in experimental animals and humans, to improve to heart disease. The benefits in healthy people is still not conclusive.
9 eating garlic can help to detoxify heavy metals in the body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal poisoning.
A four-week study among employees of a car battery factory (overexposed) found that garlic reduces blood lead levels by 19%. It has also reduced many clinical signs of toxicity, including headache and blood pressure ( 22 ).
Three daily doses of garlic, exceeding even the D-penicillamine medications to reduce the symptoms.
Conclusion: Garlic has been shown to lead poisoning and associated symptoms significantly reduced in one study.
10 garlic may improve bone health
No human studies have measured the effect of garlic on bone loss.
However, in rodents have shown that bone loss to reduce in the estrogen in women ( 23 , 24 , 25 , 26 ).
Finding a study in postmenopausal women that a daily dose of garlic extract sec (equivalent to 2 g of raw garlic) significantly from a mark of estrogen deficiency ( 27 ).
This suggests that garlic can have positive effects on bone health in women.
Foods such as garlic and onions have also been shown to have positive effects on osteoarthritis (have 28 ).
Conclusion: Garlic seems to have some benefits for bone health have, the increase in estrogen levels in women, but more human studies are needed.
11 Garlic is easy to include in the diet and absolutely delicious taste
The latter is not a health benefit, but is still important.
It's the fact that it's very easy (and delicious) to garlic in your current diet.
It complements most savory dishes, especially soups and sauces. The strong taste of garlic can also be a blow to otherwise bland add recipes.
Garlic comes in many forms, from nails and doughs powder and dietary supplements such as garlic extract [9] and garlic oil.
The minimum effective dose for a therapeutic effect is a food eaten carnation, two or three times a day.
Note, however, that there are some drawbacks. Garlic, such as bad breath There are also people who are allergic.
If you have a bleeding disorder or take anticoagulant, then speak with your doctor before you increase your intake of garlic.
The only active ingredient Allicin is formed when garlic is crushed or split when raw. If you cook before grinding, then it will not have the same effects on health.
Therefore, raw garlic is the best way to consume cut or crushed and and let it sit for a while before going to the recipes.
My favorite way is to use garlic, a couple of cloves of fresh garlic with a press garlic press [10] , then mix with the extra virgin olive oil [11] and a little salt. This healthy and very satisfying dressing.
12 All the rest?
For thousands of years, it is believed that garlic has medicinal properties. Now we have to accept the science.
If you have any questions or comments, click on "comments" below.
Credentials
- ^ Allium (en.wikipedia.org)
- ^ allicin (en.wikipedia.org)
- ^ strong biological effects (examine.com)
- ^ calcium (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ hypertension (en.wikipedia.org)
- ^ atenolol (en.wikipedia.org)
- ^ LDL (www.docsopinion.com)
- ^ garlic extract (www.amazon.com)
- ^ Garlic Press (www.amazon.com)
- ^ extra virgin olive oil (authoritynutrition.com)
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