Summary Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients. Another study found that a high dose of aged garlic extract 2. However, one review concluded that the evidence is insufficient and more research is needed 8. Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often get colds. Summary Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold.
Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure 9 , 10 , In one study, —1, mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a week period Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day.
Summary High doses of garlic appear to improve blood pressure for those with known high blood pressure hypertension. In some instances, supplements may be as effective as regular medications. Garlic can lower total and LDL cholesterol. High triglyceride levels are another known risk factor for heart disease, but garlic seems to have no significant effects on triglyceride levels 13 , Summary Garlic supplements seem to reduce total and LDL cholesterol, particularly in those who have high cholesterol.
HDL cholesterol and triglycerides do not seem to be affected. High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure 7 , 9 , Summary Garlic contains antioxidants that protect against cell damage and aging. But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.
Summary Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer. It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.
Most notably, it was given to Olympic athletes in ancient Greece 1. Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done. However, a study on nine competitive cyclists found no performance benefits Other studies suggest that exercise-induced fatigue may be reduced with garlic 2. Summary Garlic may improve physical performance in lab animals and people with heart disease.
The ability of these compounds to depress tumour cell proliferation is still being studied extensively. Garlic may lower blood pressure slightly , mainly through its ability to widen blood vessels. Garlic has a long history of use as an infection fighter against viruses, bacteria and fungi.
Some skin conditions, such as warts and insect bites, may respond to garlic oil or a crushed raw garlic clove. Legend suggests that Egyptian pharaohs prized garlic very highly, and slaves building the pyramids were given a daily ration to keep them fit and strong. Throughout history, garlic has been regarded as a well-trusted remedy, especially during epidemics such as cholera and tuberculosis and in World War I, where it was used as an antiseptic applied to wounds to cleanse and heal and to treat dysentery caused by the poor sanitary conditions in the trenches.
For the best flavour and maximum health benefits, buy fresh garlic. Do not buy garlic that is soft, shows evidence of decay or is beginning to sprout. Garlic in flake, powder or paste form is convenient, but it is not as good as fresh garlic. It is best stored at room temperature in an uncovered container in a cool, dark place away from exposure to heat and sunlight.
Storing it in this manner will help prevent sprouting. Depending on its age and variety, a whole garlic bulb will keep for anywhere from two weeks to two months. Tip: Once you break the head of garlic, it greatly reduces its shelf life to just a few days. Garlic poses little safety issues and allergies are rare. If you are using the herb for cholesterol, have your levels checked after three months.
The recommended daily amount of garlic ranges from half to one whole clove per day around mcg of allicin. Please note that some people may experience indigestion, intestinal gas and diarrhoea when taking high doses of garlic. Cook with mushrooms: Garlic mushroom burgers Mushrooms on toast Garlicky mushroom penne. Garlic is great with chicken: Garlic chicken with herbed potatoes. Want more? Take inspiration from our garlic recipes. A research review published in the Journal of the American College of Cardiology found that garlic along with green tea, ginkgo, ginseng, and hawthorn can interfere with the efficacy of some heart medications or increase their side effects.
For example, too much garlic can pose a bleeding risk for people on anticoagulants such as warfarin Coumadin, Panwarfin or a prescribed aspirin regimen. It may also make some other drugs less effective, such as saquinavir, a drug used to treat HIV infection, according to the National Institutes of Health. Garlic breath is probably the worst of it, but some people do suffer from indigestion after eating fresh garlic. A less stinky and easier-on-the-stomach alternative may be black garlic, which is "aged" under intense heat and humidity for 10 days, turning the bulbs black and purportedly giving the allium a sweeter, more sour taste with a jelly-like consistency.
This aging process rids the garlic of its pungent, irritating properties, but the benefits remain. Studies have linked this way of eating—which emphasizes produce, legumes, grains, and healthy oils, with small amounts of fish and meat—to a better quality of life, a lower risk of chronic disease, and better brain health in older adults. Just make sure to use fresh garlic instead of garlic salt, which will boost the sodium levels.
Choose the freshest bulbs. Sprouting, too, is a sign of age. The fresher the garlic, the higher the concentration of its active ingredients, Budoff explains. Store it right. Keep garlic in a cool, dark place with good ventilation to prevent it from getting moldy or from sprouting. Chop it for your health. Chopping , slicing, or smashing garlic triggers an enzyme reaction that increases its healthful compounds. Heat prevents this reaction, so let garlic sit on the cutting board for at least 10 minutes before cooking.
Minimize garlic breath. The smell of garlic can stay on your breath and be excreted by the lungs for a day or two after you eat it. A study published in the Journal of Food Science in suggests that munching on raw mint leaves, apples, or lettuce after a garlicky meal can help by neutralizing the sulfur compounds in garlic responsible for its odor.
I'm a former scientist, using words and an audio recorder as my new research tools to untangle the health and food issues that matter most to consumers.
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