What exactly is garlic?
Garlic is a hardy perennial in the Liliaceae family and one of the world's oldest cultivated plants. Onions, leeks, chives, and shallots are also members of this family. They are distinguished by their distinctive aroma and flavor.
The bulb is the most commonly used part of the garlic plant, consisting of eight to twenty individual teardrop-shaped cloves enclosed in a white, parchment-like skin.
Nutritional Benefits
One clove (4g) of garlic provides:
- 4Kcal / 16KJ
- 0.3g protein
- 0.0g fat
- 0.7g carbohydrates
- 0.2g fibre
- 25mg Potassium
Much of garlic's therapeutic value can be attributed to an active compound known as allicin. Garlic's pungent smell and distinct flavor are due to this sulphur-containing compound. Fortunately for us, the action of chopping or crushing promotes the production of allicin. However, it is believed that the application of heat may inhibit some of the perceived medicinal properties, so garlic should be added late in the cooking process.
Much studies have focused on garlic's potential for lowering the risk of heart disease and aiding in cholesterol management. Several studies suggest that garlic reduces the likelihood of platelets (the cells involved in blood clotting) clumping together and accumulating on artery walls; this means garlic acts as an anticoagulant, lowering the risk of heart attacks.
Garlic may also lower blood pressure by widening blood vessels and allowing blood to flow more freely.
Garlic's sulphurous compounds have been studied for their ability to inhibit cancerous cells and block tumor growth. However, much of the evidence for garlic in colon, prostate, esophageal, and renal cancer is observational, with small numbers of subjects included in the studies. As a result, the effect of garlic on cancer remains unknown, and more research is required.
Garlic has long been used as an anti-infection agent against viruses, bacteria, and fungi. It has been dubbed "Russian penicillin" because of its antibacterial properties, which are again attributed to the compound allicin. Warts and insect bites are examples of skin conditions that may occur. may also respond to garlic oil or a crushed raw garlic clove.
Garlic has been shown in animal studies to reduce bone loss by increasing oestrogen levels in female rodents. In a study of postmenopausal women, a daily dose of dry garlic extract (equivalent to 2g raw garlic) had a similar effect.
Garlic consumption may also provide some relief from the inflammatory symptoms of osteoarthritis, according to research.
Is it better to eat garlic raw or cooked?
Taking advantage of the benefits of garlic can be difficult at times. For example, a study linking garlic to improved immunity discovered that the benefits came from raw and cooked garlic, rather than supplements.
Garlic's pH balance can be altered by heating it or incorporating it into a recipe. The enzymes in allicin take a few minutes to activate, so set it aside after you mince, crush, or chop it.
"The most benefit will come from raw garlic," Jeffers says. "However, if you must cook it, do not heat it above 140 degrees Fahrenheit" (60 degrees Celsius). Because higher temperatures kill the allicin, add garlic to your recipes when they're almost done."
Should you take garlic supplements on a daily basis?
Before beginning any supplement, especially a daily supplement, consult your doctor. This is especially true for garlic supplements.
Garlic supplements can occasionally cause headaches, fatigue, appetite loss, muscle aches, dizziness, and allergic reactions such as asthma attacks or skin rashes.
Garlic supplements can increase the effect of blood thinners, making it even more difficult for your blood to clot.
Several words of caution
Garlic can also cause skin irritation. "You may also experience skin stinging if you handle large amounts of fresh or dried garlic," Jeffers says. "Wear kitchen gloves to avoid garlic-induced skin lesions."
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