This type of supplement does not contain allicin, but it does preserve the medicinal properties of garlic. Many of the studies showing benefits against colds and flu used aged garlic extract Garlic contains compounds with powerful medicinal properties, garlic is a plant of the Allium (onion) family, it is closely related to onions, shallots and leeks . Each segment of a garlic bulb is called a clove. There are about 10 to 20 teeth in a single bulb, more or less. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. However, throughout ancient history, the primary use of garlic was for its medicinal and health properties, and its use was well documented by many important civilizations, including the Egyptians, Babylonians, Greeks, Romans, and Chinese. Scientists now know that most of its health benefits are caused by sulfur compounds that form when a garlic clove is minced, crushed, or chewed. Perhaps the most famous of these is known as allicin, however, allicin is an unstable compound that is only briefly present in fresh garlic after it has been cut or crushed. Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine. The sulfur compounds in garlic enter the body from the digestive tract and travel throughout the body, where they exert their powerful biological effects.
Summary Garlic is a plant in the onion family that is grown for its distinctive flavor and health benefits. It contains sulfur compounds, which are believed to provide some of the health benefits. Garlic May Improve Bone Health No human studies have measured the effects of garlic on bone loss. However, rodent studies have shown that you can minimize bone loss by increasing estrogen in females. A study in menopausal women found that a daily dose of dried garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency. that this supplement may have beneficial effects on women’s bone health. Foods like garlic and onion can also have beneficial effects on osteoarthritis. Garlic appears to have some benefits for bone health by increasing estrogen levels in women, but more human studies are needed. There’s nothing like a little garlic to spice up a pasta dish, roast chicken, or stir-fry, but for centuries it’s been claimed to add a touch of health, too. Ancient civilizations used garlic to treat asthma, digestive disorders, heart disease, infections, respiratory disorders, tumors, and even intestinal worms. Today, claims for garlic’s health benefits include lower blood pressure and cholesterol, an anti-inflammatory effect, a reduced risk of cancer, and a stronger immune system.
While many of these claims are exaggerated, there is evidence of some health benefits. Here’s what you need to know about this spicy allium and how to take advantage of its benefits. What Makes Garlic Special The odorous taste of garlic comes from sulfur compounds made from allicin, an active ingredient once thought to be responsible for garlic’s health benefits. But it has up to 40 other compounds, and “any number or combination of them can be responsible for its health,” says Matthew Budoff, MD, a professor of medicine at the Los Angeles Biomedical Research Institute who studies the effects of garlic on cardiovascular health. . Most studies on the health benefits of garlic used garlic supplements because they provide a consistent dose, although others used garlic powder, garlic oil, and a Japanese method of preparing garlic that consisted of kneading and pulverizing the crushed garlic. along with the egg yolk. Budoff says the strongest evidence for health claims suggests that garlic may help the heart, and the overall data shows a 10 percent reduction in cholesterol and a three to eight point drop in blood pressure. “That’s not as good as cholesterol or blood pressure pills,” he says, “but it’s certainly a nice high.
“More on Healthy Foods Are Bananas Good for You? 5 Vegetables That Cook Healthier Are Carrots Good for You? Are Cruciferous Vegetables Healthier Than Others? A Review of Studies Published in Neurological Research Journal in March, for example, it concluded that garlic and some of its various preparations (such as garlic extract or powder) could be a useful secondary therapy for those already receiving treatment for cardiovascular disease, high blood pressure, and diabetes – and potentially may even reduce the risk of heart attack and stroke. Published in 2017, which included an analysis of nine clinical trials with a total of 768 patients with type 2 diabetes, found that those who took 50 to 1,500 mg of a garlic supplement each day over two to three months they had significant reductions in their fasting blood glucose levels. And in a smaller earlier study of 55 people with metabolic syndrome, a group of risk factors, such as excess fat in the stomach or high blood pressure, that raise the risk of heart disease, published in the Journal of Nutrition, Budoff and his colleagues found that those who took a daily garlic supplement for a year had slower plaque buildup due to coronary artery disease than those who took a placebo.
A Touch of Caution But many studies showing cardiovascular benefit, while rigorous, are small, and not all studies show garlic to be beneficial. There has even been a concern that garlic supplements could be harmful for some people with heart disease. 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 effectiveness of some heart medications or increase their side effects. . For example, too much garlic can pose a bleeding risk for people taking blood thinners such as warfarin (Coumadin, Panwarfin) or a prescription aspirin regimen. It can also make other medications less effective, such as saquinavir, a drug used to treat HIV infection, according to the National Institutes of Health. The review authors also noted that garlic (and other herbal supplements) has “limited evidence of benefit,” meaning it might help, but more research is needed. Research is even weaker regarding garlic’s ability to fight bacteria, prevent colds, boost the immune system, or reduce the risk of certain cancers, such as stomach or colon cancers. “There are many purported benefits of these drugs,” says Budoff at the Los Angeles Institute for Biomedical Research.
“I feel more comfortable with the research on the cardiovascular benefits of garlic and less comfortable if it cures the common cold, acts as an antiviral or other therapies.” Garlic in Your Dinner Perhaps for these reasons, experts say the best way to get your garlic is from the fresh clove, although there may be some “side effects” from eating it fresh. Garlic breath is probably the worst, but some people suffer from indigestion after eating fresh garlic. A less stinky and more stomach-friendly alternative may be black garlic, which is “aged” under intense heat and humidity for 10 days, blackening the bulbs and supposedly giving the allium a sweeter, tart flavor with a jelly. like consistency. This aging process relieves garlic of its irritating and pungent properties, but the benefits remain. Garlic is an essential part of the Mediterranean diet, “which has been shown to have the best long-term results of any diet that we know of,” says Budoff. Studies have linked this way of eating, which emphasizes healthy produce, legumes, grains and oils, with small amounts of fish and meat, with a better quality of life, a lower risk of chronic diseases and better health cerebral in older adults. “You can use it to spice up a healthy dish without adding salt.
Just be sure to use fresh garlic instead of garlic salt, which will increase sodium levels. “How to Get the Most Out of Garlic Choose the freshest bulbs. Look for thick bulbs with firm skin that is not frayed, loose, dry Budoff explains that “If it germinates, it is also a sign of age. The fresher the garlic, the higher the concentration of its active ingredients. Although garlic can keep for months, he says it is best eaten within a week.” If it takes longer, “he says,” you may end up with something that’s off. “Store it well. Keep the garlic in a cool, dark, well-ventilated place to prevent mold or sprouting. Chop it by cutting, slicing, or crushing the garlic. Garlic triggers an enzymatic reaction that increases its healthy compounds. Heat prevents this reaction, so let the garlic sit on the cutting board for at least 10 minutes before cooking. Minimize garlic breath. The smell of garlic can stay in your breath and you will be excreted through the lungs for a day or two after eating it. A study published in the Journal of Food Science in 2016 suggests that chewing raw mint leaves, apples or lettuce after a meal with garlic can help neutralize the sulfur compounds in garlic responsible for its smell.