Health Benefits of Raw Garlic
Health Benefits of Raw Garlic
Garlic is a strong-smelling,
flavoring herb known for its many health benefits. It contains a powerful
compound called allicin that can help to lower cholesterol. The health benefits
of garlic may include easing the symptoms of the common cold, lowering blood
pressure, and reducing the risk of heart ailments as well as neurodegenerative
disorders.
There are numerous uses for
a garlic clove. It is certainly an all-arounder when it comes to choosing to
eat healthily, being used for everything from cooking to medical purposes.
Also, it gives all of your meals a pleasant flavor. Also, you can eat garlic in
a variety of dishes, including mashed potatoes with garlic, garlic aioli, and
garlic toast. Let's take a closer look at the health advantages of garlic as it
has so many uses.
What is Garlic?
Garlic, scientifically known
as Allium sativum, is the same family of the onion and is native to Central
Asia. The garlic bulb contains several cloves and each clove is covered with a
soft translucent peel. Garlic has been used as a seasoning in food as well as a
traditional remedy for over 3,000 years. Sir Louis Pasteur, the scientist who
discovered pasteurization, used the anti-bacterial qualities of this herb as
early as 1858. A report in the Journal of Pharmaceutical Research suggested
that one clove per day may bring a vast improvement in your overall health,
while two to three cloves daily could help keep the common cold at bay.
Sliced garlic, garlic clove,
garlic bulb in a wooden bowl placed on a chopping board
Nutrition
Garlic is very low in calories,
saturated fats, and sodium. It has several useful minerals such as phosphorus,
potassium, magnesium, zinc, calcium, and iron, and trace minerals like iodine,
sulfur, and chlorine. According to the USDA National Nutrient Database, garlic
is a rich source of B-vitamins (folate, thiamine, niacin, and B-6), and
vitamins C, A, and K. Garlic is one of the rare dietary sources of organic
compounds, allicin, allisatin 1, and allisatin 2.
Nutrition Facts
Garlic, raw
Serving Size : 100 g
NutrientValue
Water [g] 58.58
Energy 149
Energy [kJ] 623
Protein [g] 6.36
Total lipid (fat) [g] 0.5
Ash [g] 1.5
Carbohydrate, by difference
[g] 33.06
Fiber, total dietary [g] 2.1
Sugars, total including NLEA
[g] 1
Calcium, Ca [mg] 181
Iron, Fe [mg] 1.7
Magnesium, Mg [mg] 25
Phosphorus, P [mg] 153
Potassium, K [mg] 401
Sodium, Na [mg] 17
Zinc, Zn [mg] 1.16
Copper, Cu [mg] 0.3
Manganese, Mn [mg] 1.67
Selenium, Se [µg] 14.2
Vitamin C, total ascorbic
acid [mg] 31.2
Thiamin [mg] 0.2
Riboflavin [mg] 0.11
Niacin [mg] 0.7
Pantothenic acid [mg] 0.6
Vitamin B-6 [mg] 1.24
Folate, total [µg] 3
Folate, food [µg] 3
Folate, DFE [µg] 3
Choline, total [mg] 23.2
Carotene, beta [µg] 5
Vitamin A, IU [IU] 9
Lutein + zeaxanthin [µg] 16
Vitamin E (alpha-tocopherol)
[mg] 0.08
Vitamin K (phylloquinone)
[µg] 1.7
Fatty acids, total saturated
[g] 0.09
10:0 [g] 0
16:0 [g] 0.09
Fatty acids, total
monounsaturated [g] 0.01
18:1 [g] 0.01
Fatty acids, total
polyunsaturated [g] 0.25
18:2 [g] 0.23
18:3 [g] 0.02
Tryptophan [g] 0.07
Threonine [g] 0.16
Isoleucine [g] 0.22
Leucine [g] 0.31
Lysine [g] 0.27
Methionine [g] 0.08
Cystine [g] 0.07
Phenylalanine [g] 0.18
Tyrosine [g] 0.08
Valine [g] 0.29
Arginine [g] 0.63
Histidine [g] 0.11
Alanine [g] 0.13
Aspartic acid [g] 0.49
Glutamic acid [g] 0.81
Glycine [g] 0.2
Proline [g] 0.1
Serine [g] 0.19
Sources include : USDA
Health Benefits of Raw Garlic
May Ease Cold and Cough
A 2014 paper published in
the Cochrane Database of Systematic Reviews cited a study that assessed 146
participants over three months to find out the impact it had on patients
suffering from cold and cough. As part of the study, researchers divided the total
number of participants into two equal groups. One group took a placebo tablet
while the other group took a garlic tablet. At the end of the study,
researchers found that people who took garlic every day for three months
instead of a placebo had fewer bouts of cold as compared with the placebo
group.
Might Reduce Hypertension
According to a 2014 report
in the Integrated Blood Pressure Control journal, aged garlic extract has the
ability to lower blood pressure in hypertensive individuals. However, further
studies are required to verify if they can be considered an alternative therapy
for hypertension.
Might Help To Lower Cholesterol Levels
Raw garlic, rich in the
allicin compound, can prevent LDL (bad) cholesterol from oxidizing. Research
shows a reduction in cholesterol and triglycerides in rats consuming raw
garlic. However, there is not enough research to verify this health benefit
definitively.
May Boost Heart Health
Garlic has significant
cardioprotective properties, which can help to prevent major heart diseases
like atherosclerosis, hyperlipidemia, thrombosis, hypertension, and more. While
most reviewed research supports the correlation between garlic intake and
cardioprotection, per the Nutrition Journal study, further research is needed
to decide proper form and dosage. One should keep a close tab on the proper use
of this herb i.e. use of different preparations available, dose, duration, and
its interaction with generic drugs.
May Help To Prevent Neurodegenerative Diseases
The antioxidant and
anti-inflammatory properties of raw garlic may help prevent future
neurodegenerative diseases. As per a study in the Libyan Journal of Medicine,
garlic and its preparations can help in preventing the risk of cardiovascular
ailments and stroke. However, further studies are required to identify
particular garlic compounds responsible for its effects.
Can reduce the Risk of Dementia
Oxidative damage can play a
huge role in cardiovascular diseases and dementia, as the risk of these
diseases increases with age. Aged garlic extract (AGE) has antioxidant
properties that may help reduce the risk of common brain diseases like dementia
and Alzheimer’s disease. High doses of AGE have shown to increase antioxidant
enzymes, as well as reduce oxidative stress to those with blood pressure
problems.
May Help Prevent Heavy Metal Poisoning
High doses of garlic may prevent organ damage caused by heavy metals. The sulfur compounds in this herb can possibly reduce lead levels in the blood. They may also prevent the signs of toxicity, such as headaches and blood pressure, and also can aid in better absorption of iron and zinc in the blood. A 2012 report published in Basic and Clinical Pharmacology and Toxicology reveals that garlic can be effective in reducing blood and tissue lead concentrations among human beings and animals alike.
Can Heal Wounds
It can act as an effective
herbal remedy for the infected wound. Place 2 crushed cloves on the infected
area to get instant relief.
May Improves Bone Health
Herbs like garlic and onion
may impact estrogen levels in menopausal women, reducing the risk of
osteoarthritis. They may also minimize bone loss and improve overall bone
health in both men and women. Also according to a study in the Electronic
Physician journal, garlic consumption can reduce oxidative stress in the
pathophysiology of many diseases such as osteoporosis.
Might Boost Digestion
Daily inclusion of raw
garlic cloves in your diet can aid digestive problems. Even inflammation or
irritation of the gastric canal may be reduced using this herb. Garlic might
help to clear up most intestinal problems like dysentery, diarrhea, and
colitis. Its role in dispelling worms is phenomenal. It does not affect the
good bacteria in the intestine but destroys the harmful ones. It not only
enhances digestion but can also help to relieve stomach gas.
Can Regulate Blood Sugar
Eating raw garlic cloves may
reduce blood sugar levels, according to a study published in the Journal of
Nutrition.
May Boost Immunity
Garlic has phytonutrients
that can help to reduce oxidative stress, strengthening your immunity. The herb
may also reduce fatigue and boost energy. A 2012 report in the African Journal
of Traditional, Complementary, and Alternative Medicines revealed a study
conducted on rats to ascertain if garlic played a contributory role in
enhancing immune function. Researchers discovered that the extracts
significantly increased white blood cell counts and showed more immune-stimulating
effects.
May Aid in Eye Care
It is rich in nutrients like
selenium, quercetin, and vitamin C, all of which can contribute to eye health
and may also help with eye infections and inflammation.
May Help Prevent Acne
Garlic, along with other
ingredients like honey, cream, and turmeric, can be used as a home remedy for
acne scars and blocking the onset of acne. This herb may be effective in skin
cleanser and an antibiotic substance that can help to resolve several skin
conditions, including skin rashes, psoriasis, cold sores, and blisters.
Additionally, it can also help in cell synthesis, protecting against UV rays,
and delaying aging.
Other Benefits
Other benefits of this herb
may include reducing the symptoms of asthma, increasing libido, and hair loss,
among others.
Can Control Asthma
Eating boiled garlic cloves can be an effective homeopathic remedy to reduce the symptoms of asthma. Another suggested remedy is drinking a glass of milk with three boiled cloves each night before going to sleep. It can bring subsequent relief for patients with asthma. Asthma attacks may be brought under control by having crushed cloves with malt vinegar as well. However, it is advisable to check with an expert before trying these treatments at home.
May Promote Weight Loss
For years, garlic has been
used as a remedy for weight loss. In animal models, it reduced the expression
of genes that are involved in adipogenesis that leads to the formation of fat
cells. The herb increased thermogenesis which can help to burn fat and reduce
LDL (bad) cholesterol levels. This research has positive implications for reducing
obesity in humans.
May Prevent Nonalcoholic Fatty Liver
Garlic is rich in
S-ally-mercapto cysteine (SAMC) and antioxidants which can help prevent fatty
liver, according to an animal study. These compounds may also reduce the risk
of hepatic injury. Further research is needed to confirm these hepatic
benefits.
Might Reduce UTI and Kidney Infections
Garlic may prevent the
growth of Pseudomonas aeruginosa, a pathogen responsible for recurring urinary
tract infections (UTI) and kidney infections. Fresh garlic extract can also be
used to prevent the growth of candida vaginitis and E. coli infection.
May Prevent Hair Loss
The herb may help in
preventing hair loss and promoting hair growth. Regular application of garlic
gel or garlic-infused coconut oil may aid with conditions like alopecia. However,
limited information and research on this connection exist, therefore more
studies are needed to confirm the scientific association.
May Have Antibacterial and Antiparasitic Effects
Garlic extracts may help
with Helicobacter pylori infection, tick bites, jock itch, and athlete’s foot
due to its antibacterial effects.
Might Prevent Peptic Ulcer
The antibacterial compounds
present in the herb can eliminate stomach parasites that cause peptic ulcers.
May Relieve Ear Aches
Due to the herb’s antiviral,
antifungal, and antibiotic properties, it can be used for giving relief from
earache and ear infections.
How is Garlic used?
The herb may be consumed
raw, but the taste is so intense that most people usually prefer cooking it or
adding it to various dishes before eating.
You can chop, crush, slice,
mince, or even juice garlic. Cutting it activates the alliinase enzyme that is
highly beneficial to health.
Minced garlic gives a
delicious, fragrant aroma when warmed in olive oil. This can form a base for
soups, stews, and curries. It is one of the main ingredients in a good pasta
sauce.
The herb is also an
essential ingredient in various kinds of toothpaste and mouthwashes as it helps
prevent tooth cavities and oral bacteria.
Thank you for reading our
Health tips.
Word of Caution: Excessive
intake may irritate the digestive system. Also, garlic can cause bad breath. Please
note some combinations are toxic! Do not self-administer without the
supervision of a licensed practitioner or an experienced person.
Source: https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-garlic.html