Benefits of Garlic for Human Health

 

Garlic (Allium sativum) is a species in the onion genus Allium. It is a member of the lily family, which also includes onions, leeks, shallots, and chives. Garlic has been used for both culinary and medicinal purposes for thousands of years. In this article, we will explore the various benefits of garlic for human health.

1. Rich in Nutrients Garlic is a nutrient-dense food, meaning it is low in calories but high in beneficial nutrients. One clove of garlic (about 3 grams) contains: • Manganese: 2% of the Daily Value (DV) • Vitamin C: 1% of the DV • Selenium: 1% of the DV • Fiber: 0.06 grams • Calcium: 0.5 milligrams • Copper: 1% of the DV • Vitamin B6: 2% of the DV • Potassium: 0.1 grams

2. Lowers Blood Pressure Garlic has been shown to lower blood pressure in people with hypertension (high blood pressure). The active compound in garlic, allicin, helps to relax blood vessels and improve blood flow. A meta-analysis of 17 studies found that garlic supplements can lower systolic blood pressure by an average of 7.7 mmHg and diastolic blood pressure by an average of 5.0 mmHg.

3. Reduces Cholesterol Garlic has been shown to reduce LDL (bad) cholesterol levels in people with high cholesterol. A meta-analysis of 39 studies found that garlic supplements can reduce total cholesterol levels by an average of 17 mg/dL and LDL cholesterol levels by an average of 9 mg/dL.

4. Boosts Immune System Garlic has been shown to boost the immune system and fight off infections. The active compound in garlic, allicin, has been shown to have antibacterial, antiviral, and antifungal properties. A study published in the Journal of Nutrition found that taking a garlic supplement for 12 weeks reduced the incidence of the common cold by 63%.

5. Anti-inflammatory Properties Garlic has anti-inflammatory properties that can help to reduce inflammation in the body. Chronic inflammation is linked to a variety of health problems, including heart disease, cancer, and arthritis. A study published in the journal Cancer Prevention Research found that taking a garlic supplement for six months reduced inflammation in people at high risk of colorectal cancer.

6. May Reduce the Risk of Cancer Garlic has been shown to have anticancer properties and may help to reduce the risk of certain types of cancer. A meta-analysis of 25 studies found that people who ate high amounts of garlic had a 15% lower risk of developing colorectal cancer. Other studies have found that garlic may also help to reduce the risk of lung, prostate, and stomach cancer.

7. May Improve Brain Function Garlic has been shown to improve cognitive function in people with Alzheimer's disease and dementia. A study published in the Journal of Neurochemistry found that the active compounds in garlic can protect brain cells from oxidative damage and may even help to prevent age-related cognitive decline.

8. May Improve Bone Health Garlic has been shown to improve bone health and may help to reduce the risk of osteoporosis. A study published in the journal Phytotherapy Research found that taking a garlic supplement for six months increased bone density in women with osteoporosis.

9. May Improve Athletic Performance Garlic has been shown to improve athletic performance in some studies. A study published in the International Journal of Sports Medicine found that taking a garlic supplement for four weeks improved exercise performance in people with heart disease.