What are the benefits of garlic? Garlic has been used for medicinal and health purposes for centuries. The nutritional facts of one single clove of garlic are the following:
• 4.5 calories
• 0.2 grams of protein
• 1 grams of carbs
What are the benefits of garlic? iStock-photo credit: Marcofood
Some of the nutrients of garlic are fiber, manganese, Vitamin C, Vitamin B6, selenium, etc.
Blood Pressure
Studies have shown that garlic extract can help improve your immune system. A 2020 research study showed that taking garlic supplements will reduce blood pressures levels in people that have high blood pressure.
Reducing Cholesterol Levels
A 2018 research review study showed that garlic can lower LDL bad cholesterol levels. A 2016 research study showed that if you take garlic supplements for more than 2 months it can reduce your LDL bad cholesterol levels by up to 10%.
Longevity
Taking garlic may extend your longevity. A 2019 Chinese study showed that older adults who consumed garlic weekly lived longer than those who consumed garlic less than once a week. Garlic has shown in studies to improve bone health in women that have osteoporosis.
Bone Health
A 2018 research study revealed that taking 12 weeks of garlic supplements helped reduced pain in women that have knee osteoarthritis.
The Bottom Line is garlic for centuries has always been used for medicinal and health purposes. Some of the health benefits to taking garlic regularly based off studies are improving your immune system, lowering bad cholesterol levels and improving bone health in women that have osteoporosis.
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References
1) Ahmadian F, Mozaffari-Khosravi H, Azaraein MH, Faraji R, Zavar-Reza J. The effect of consumption of garlic tablet on proteins oxidation biomarkers in postmenopausal osteoporotic women: A randomized clinical trial. Electron Physician. 2017 Nov 25;9(11):5670-5675. doi: 10.19082/5670. PMID: 29403603; PMCID: PMC5783112.
2) Shi X, Lv Y, Mao C, Yuan J, Yin Z, Gao X, Zhang Z. Garlic Consumption and All-Cause Mortality among Chinese Oldest-Old Individuals: A Population-Based Cohort Study. Nutrients. 2019 Jun 30;11(7):1504. doi: 10.3390/nu11071504. PMID: 31262080; PMCID: PMC6683033.
3) Sripanidkulchai B. Benefits of aged garlic extract on Alzheimer’s disease: Possible mechanisms of action. Exp Ther Med. 2020 Feb;19(2):1560-1564. doi: 10.3892/etm.2019.8390. Epub 2019 Dec 27. PMID: 32010339; PMCID: PMC6966106.
4) Sun YE, Wang W, Qin J. Anti-hyperlipidemia of garlic by reducing the level of total cholesterol and low-density lipoprotein: A meta-analysis. Medicine (Baltimore). 2018 May;97(18):e0255. doi: 10.1097/MD.0000000000010255. PMID: 29718835; PMCID: PMC6392629.
5) Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Exp Ther Med. 2020 Feb;19(2):1472-1478. doi: 10.3892/etm.2019.8374. Epub 2019 Dec 27. PMID: 32010325; PMCID: PMC6966103.
6) Rouf R, Uddin SJ, Sarker DK, Islam MT, Ali ES, Shilpi JA, Nahar L, Tiralongo E, Sarker SD. Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends Food Sci Technol. 2020 Oct;104:219-234. doi: 10.1016/j.tifs.2020.08.006. Epub 2020 Aug 19. PMID: 32836826; PMCID: PMC7434784.
7) USDA- https://fdc.nal.usda.gov/food-details/169230/nutrients
8) Tesfaye A. Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery. ScientificWorldJournal. 2021 Dec 30;2021:8817288. doi: 10.1155/2021/8817288. PMID: 35002548; PMCID: PMC8739926.
