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Top 15 Proven Health Benefits of Garlic

Proven Health Benefits of Garlic – Garlic is one of the most widely used ingredients across cuisines around the world. This pungent bulb adds immense flavor and aroma to dishes. But garlic is much more than just a flavor enhancer. It has remarkable medicinal properties that make it a nutritional powerhouse. Information Guide Nigeria

Garlic belongs to the Allium family which also includes onions, shallots, leeks and chives. It has been used for its therapeutic effects for thousands of years in ancient Egyptian, Greek, Roman, Chinese and Indian medicines. The health benefits come from sulfur compounds like allicin that are released when garlic cloves are crushed, chopped or chewed.


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Modern science is now confirming the many ways garlic can improve health and treat disease. From enhancing heart health to fighting infections and cancer, boosting immunity to aiding digestion, garlic truly deserves its status as a superfood. This article explores the top 15 research-based health benefits of eating garlic.

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Top 15 Proven Health Benefits of Garlic:

Here are the top 15 proven health benefits of garlic

Top 15 Proven Health Benefits of Garlic
Source: Arogya Yoga School

1. Contains Antibacterial and Antiviral Compounds

Garlic possesses potent antibacterial and antiviral properties that help fight infections. The allicin in garlic breaks down into sulfenic acid, a compound that reacts with dangerous bacteria like E.coli and salmonella. This reaction damages the bacteria’s cell membranes and kills them.

Studies have found raw garlic effective at killing foodborne pathogens that cause food poisoning like campylobacter, shigella, vibrio and staphylococcus. The antimicrobial effects also make garlic useful for treating bacterial skin infections when applied topically. Garlic may help prevent colds and flu by boosting immunity against viruses. Proven Health Benefits of Garlic 

2. Helps Improve Heart Health

Heart disease is the leading cause of death worldwide. Garlic provides multiple benefits for heart health. It lowers cholesterol, blood pressure and inflammation – major risk factors for heart disease.

The allicin in garlic blocks LDL (bad) cholesterol from oxidizing into its artery-clogging form. It also reduces platelet buildup along blood vessel walls. Together, these effects prevent atherosclerosis which can lead to heart attacks and strokes.

The polysulfides in garlic expand blood vessels allowing for better circulation. Garlic also relaxes smooth muscles surrounding blood vessels to lower blood pressure.

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3. May Have Anti-Cancer Abilities

Exciting research indicates garlic may help prevent and possibly treat cancer. Animal and test tube studies found garlic reduced tumor size, prevented angiogenesis (blood vessel growth in tumors), and induced cancer cell death.

The National Cancer Institute states garlic may lower gastric cancer risk, especially stomach cancer. Its protective effects against breast, colon, prostate and other cancers are also being studied. The antioxidant and anti-inflammatory compounds in garlic like diallyl sulfide are thought to be responsible for its cancer-fighting abilities.

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4. Boosts Immune Function

Garlic gives your immune system a kick by stimulating protective white blood cells like T-cells, macrophages and natural killer cells. This helps your body resist infection from bacteria, viruses and other pathogens.

The bioactive sulfur compounds in garlic also increase production of nitric oxide. This compound acts as a signaling molecule to mobilize various immune cells. The vitamins C and B6 in garlic further support immunity. 15 Best Ankara Shift Dresses

5. Has Antifungal Abilities

The allicin in garlic has been shown to strongly inhibit fungal overgrowth and infections, especially Candida yeast. Candida causes oral thrush, vaginal yeast infections and systemic candidiasis.

Several studies found the antimicrobial effects of garlic were effective at controlling candida numbers and preventing adhesion to cells and tissues. Applying diluted garlic paste or oil to yeast infections may provide relief when used along with anti-fungal medication.

6. May Lower Blood Pressure

Hypertension or high blood pressure affects 1 in 3 American adults. Garlic supplementation has been found to lower systolic and diastolic blood pressure in those with known hypertension.

The polysulfides in garlic convert into hydrogen sulfide gas in the blood. Hydrogen sulfide dilates blood vessels and helps manage blood pressure. Garlic’s ability to block angiotensin II is another way it reduces hypertension. 15 Best Powder for Acne Prone skin Nigeria

7. Helps Regulate Blood Sugar

Garlic has shown promising effects for improving blood sugar management, especially for those with diabetes or prediabetes. Studies found taking garlic for 3-6 months lowered fasting blood glucose and A1C counts compared to placebo.

Garlic appears to stimulate insulin release while also boosting insulin sensitivity in fat and muscle cells. This leads to better uptake of glucose from the bloodstream into cells. Garlic’s antioxidants may also protect against diabetic complications like cardiovascular disease.

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8. May Boost Athletic Performance

Traditionally, garlic was used to reduce fatigue and enhance work capacity. Early Olympians consumed garlic before athletic events. Although more research is needed, garlic may boost exercise performance several ways.

Garlic increases nitric oxide production to improve circulation and oxygen delivery to muscles. It also expands blood vessels allowing for better blood flow. Garlic’s anti-inflammatory effects help reduce muscle soreness after strenuous exercise. Its antioxidant properties may delay fatigue during endurance exercise. NYSC Portal

9. Eases Digestive Issues

Garlic acts as a prebiotic to feed beneficial gut bacteria. It promotes the growth of bifidobacteria and lactobacilli to support digestive health. Garlic also stimulates gastric juices to aid digestion and nutrient absorption.

The antimicrobial properties of garlic help destroy harmful gut bacteria that cause diarrhea and dysentery. It relieves intestinal inflammation and reduces gut permeability that causes bloating, cramps and GI discomfort.

10. Alleviates Allergy Symptoms

Garlic has traditionally been used to treat respiratory conditions associated with allergies like asthma, coughs, congestion and hayfever. The compound rosmarinic acid found in garlic inhibits an enzyme that causes the release of allergy-triggering histamines.

Consuming garlic may reduce airway inflammation to provide relief from allergy symptoms. Applying diluted garlic oil or paste can also minimize skin reactions from bug bites, plant irritants or rashes. JAMB portal

11. May Protect Liver Health

The antioxidant, detoxifying and anti-inflammatory effects of garlic support liver health and function. Garlic increases production of glutathione, a major antioxidant that detoxifies the liver against alcohol, drugs, pesticides and heavy metals.

Garlic also minimizes fat accumulation to protect against non-alcoholic fatty liver disease. Animal studies found aged garlic extract reversed toxic effects of environmental contaminants on the liver. More human research is needed to confirm garlic’s protective effects on the liver.

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12. Contains Antioxidants That May Slow Aging

Garlic is loaded with antioxidants like vitamin C, quercetin, alliin and selenium. These antioxidants neutralize DNA-damaging free radicals to prevent oxidative stress and cellular damage. Oxidative stress accelerates aging and is risk factor for cancer, Alzheimer’s, Parkinson’s and eye disorders.

Through its antioxidant effects, garlic assists the body’s own internal antioxidant systems like glutathione. Regular garlic intake may protect against premature wrinkling and organ deterioration associated with aging. JAMB Result

13. May Enhance Weight Loss

Obesity has become a global public health crisis. Animal research suggests garlic may aid weight control by modifying how the body metabolizes fat. Mice fed a high-fat diet with garlic lost more weight and fat mass than mice just on the high-fat diet.

The exact mechanisms are unclear but garlic appears to target genes and enzymes that promote fat synthesis. The bioactive compounds may also improve insulin sensitivity and suppress inflammation related to obesity. While human trials are still needed, garlic seems a promising weight loss aid. 200 romantic love message for her

14. Supports Oral Health

Garlic has potent antibacterial effects that maintain oral microbiome balance and hygiene. Its antibacterial actions help control populations of strep, E. coli and other bacteria that cause cavities, gingivitis, periodontitis and bad breath.

Garlic also disrupts bacterial quorum sensing to prevent the formation of plaque biofilms on teeth that lead to gum disease. For immediate relief of toothaches, applying minced garlic directly to the affected tooth may help decrease pain and infection. 105 good morning messages

15. Provides Nutrient Richness for Immense Health

In addition to its special sulfur compounds, garlic is densely packed with essential nutrients. Just one raw garlic clove of 4 grams provides manganese, vitamins B6 and C, selenium, fiber, calcium and some iron, copper and potassium.

Garlic also contains beneficial plant compounds like flavonoids and polyphenols that enhance its therapeutic effects. The nutritional density and diverse compounds contribute to the powerful health benefits of garlic.

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Conclusion

Garlic deserves its reputation in traditional medicine as a cure-all remedy. Modern science is beginning to confirm that garlic boasts an astounding array of health benefits.

It can help strengthen immunity, improve heart health markers, lower cancer risk, regulate blood sugar, enhance digestion, promote liver function, slow aging and more.

Adding garlic to your diet is simple. Use minced or chopped garlic to flavor meat, veggies, soups, stews, dressings and other savory dishes. You can even try roasted garlic on bread.

Let garlic add its immense nutritional richness along with flavor punch to your meals. Harnessing the health benefits of garlic can help prevent disease, increase longevity and improve your overall wellbeing.

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